Coco plum (Chrysobalanus icaco) is an evergreen shrub or small tree native to tropical regions. It thrives in diverse environments, commonly found along coastal areas, beaches, and inland in tropical Americas, the Caribbean, and southern Florida. The fruit, a small drupe, is widely recognized for its edible qualities and is often consumed fresh or processed into preserves like jams and jellies, with a long history of local use.
Nutritional Profile of Coco Plum
Coco plum fruits offer beneficial compounds and nutrients. A 100-gram serving contains 47 calories, 0.4 grams of protein, and 12.4 grams of carbohydrates, including 1 gram of fiber. The fruit is notable for its high Vitamin C and Vitamin A (beta-carotene) content.
Beyond vitamins, coco plum provides essential minerals such as iron, copper, and potassium. Copper functions as an antioxidant and supports nerve health and collagen formation. The fruit also contains Vitamin K, important for bone health. Coco plums are rich in antioxidants and phytonutrients, including neo-chlorogenic acid and chlorogenic acid.
Health Benefits of Coco Plum
Coco plum offers several health benefits from its rich nutritional composition. Its Vitamin C content strengthens the immune system. It also promotes healthy skin, reducing dark spots and addressing acne due to its antioxidant properties.
Vitamin A and beta-carotene support eye health, potentially preventing macular degeneration and protecting corneas from UV rays. The fruit’s fiber content aids digestive health, promoting regular bowel movements and alleviating constipation.
Coco plums contain antioxidants that help combat cancer cells while leaving healthy cells unharmed. These antioxidants neutralize harmful free radicals, supporting cellular health and potentially reducing the risk of chronic diseases. Iron and copper support healthy blood circulation and purification, with copper assisting in iron absorption.
The fruit’s beneficial lipoprotein cholesterol helps build and maintain healthy cell membranes, preventing conditions like hyperlipidemia and hypercholesterolemia. Potassium helps maintain electrolyte balance, ensuring proper tissue and cell function and supporting muscle contraction.
Incorporating Coco Plum into Your Diet
Coco plum fruit can be enjoyed in various culinary applications, offering a subtly sweet flavor when ripe. The most straightforward way to consume them is by eating the fresh fruit directly. The flesh is soft, similar in texture to a lychee, and the seeds, once removed from their hard shell, are also edible and can be roasted.
Beyond fresh consumption, coco plums are used to make preserves like jams and jellies. They can also be incorporated into juices, smoothies, or desserts, similar to how other berries or stone fruits might be used.
Important Considerations
When selecting coco plums, choose fully mature fruits, as immature ones can be astringent. The fruit’s color varies from white to pinkish to dark purple, depending on the variety, so ripeness is best judged by softness. While coco plums offer nutritional benefits, consume them as part of a balanced diet.
If sourcing coco plums, be aware of potential pesticide applications, especially for plants used in urban landscaping. While generally considered safe, individuals with known fruit allergies should exercise caution.