The Kakadu plum (Terminalia ferdinandiana), which is also referred to as gubinge or billygoat plum, is a small yet remarkable fruit that thrives in the Eucalypt open woodlands of Northern Australia. This intriguing fruit is characterized by its pale green hue, containing a central stone, and measures approximately 1.5 to 2 cm in length, weighing between 2 to 5 grams. With a fibrous texture, it presents a tart and somewhat bitter flavor profile that may not appeal to everyone.

Historically, the Kakadu plum has played a significant role in traditional medicine, where it was commonly utilized to alleviate ailments such as colds, flu, and headaches. Beyond these uses, it also served as an antiseptic, providing a soothing balm for various ailments affecting the limbs. In recent years, it has gained attention not just for its medicinal properties but also for its impressive nutritional profile, making it a superfood in many diets.

Here are seven notable health benefits of incorporating Kakadu plums into your diet.

1. Exceptionally Nutritious

Kakadu plums (Terminalia ferdinandiana) are a powerhouse of nutrition, offering a low-calorie option that is abundant in essential nutrients. They serve as an excellent source of dietary fiber, vitamins, and minerals that are crucial for maintaining overall health.

The nutritional profile for 100 grams of the edible portion of these remarkable fruits is as follows:

  • Calories: 59
  • Protein: 0.8 grams
  • Carbohydrates: 17.2 grams
  • Dietary Fiber: 7.1 grams
  • Fat: 0.5 grams
  • Sodium: 13 mg
  • Vitamin C: 3,230% of the Daily Value (DV)
  • Copper: 100% of the DV
  • Iron: 13.3% of the DV

This fruit shines particularly in its vitamin C content, acting as a powerful antioxidant that shields your body from oxidative stress caused by free radicals. The high levels of vitamin C not only enhance skin health but also bolster the immune system. Moreover, Kakadu plums are a superb source of copper, which plays a vital role in the formation of red blood cells, bones, and connective tissues, while also supporting immune function and fetal development. This nutrient is particularly valued in Indian and Australian diets, where it is often included in traditional dishes.

Additionally, these plums are rich in iron, a crucial element for effective oxygen transport in the body and the production of red blood cells. Iron is especially important in vegetarian diets, commonly seen in Indian cuisine, where lentils and legumes are often paired with vitamin C sources to enhance absorption.

Furthermore, Kakadu plums contribute significantly to your dietary fiber intake, which is essential for digestive health. Fiber helps prevent constipation, reduces the risk of colon cancer, and may alleviate symptoms of irritable bowel syndrome (IBS) while promoting gut health and stabilizing blood sugar levels.

Lastly, they also provide modest amounts of thiamine, riboflavin, magnesium, zinc, and calcium—micronutrients that are pivotal for overall well-being. Kakadu plums are not just low in calories but also high in dietary fiber, vitamin C, copper, and iron, making them a valuable addition to a balanced diet.

2. Ultimate Food Source of Vitamin C

The Kakadu plum (Terminalia ferdinandiana) stands out as the food with the highest documented natural concentration of vitamin C globally. To put this into perspective, a 100-gram serving of this remarkable fruit delivers an astonishing over 3000% of the daily value (DV) required for this essential nutrient. In comparison, the same portion of oranges provides around 59.1% of the DV, while blueberries offer a modest 10.8% of the DV. This highlights the exceptional vitamin C content found in Kakadu plums.

Vitamin C is renowned for its potent antioxidant properties, playing an essential role in boosting the immune system, alleviating oxidative stress, and potentially aiding in collagen synthesis, iron absorption, cardiovascular health, memory, and cognitive function. For instance, research indicates that a 500 mg dosage of vitamin C could lower systolic blood pressure (the top reading) by 4.85 mm Hg and diastolic blood pressure (the bottom reading) by 1.67 mm Hg in adults with hypertension. Moreover, a comprehensive analysis of 15 studies revealed that individuals consuming diets rich in vitamin C had a 16% reduced risk of developing heart disease compared to those with lower vitamin C levels. Incorporating vitamin C-rich foods can significantly enhance the absorption of plant-based iron sources.

Specifically, adding 100 mg of vitamin C to a meal has been shown to boost iron absorption by an impressive 67%. This information is particularly beneficial for vegetarians, vegans, and those suffering from iron deficiency. It is important to note that the vitamin C content in Kakadu plums declines swiftly after they are harvested, which is why these fruits are typically frozen for transportation and sale. Furthermore, the vitamin C levels in these fruits can also diminish during cooking. Research has shown that a sauce made from Kakadu plums contained 16.9% less vitamin C than the raw fruits. Nonetheless, whether fresh or cooked, Kakadu plums continue to be an outstanding source of vitamin C. Thus, the Kakadu plum remains the premier natural source of vitamin C worldwide, providing a remarkable boost to the immune system, cognitive health, collagen synthesis, iron absorption, and cardiovascular wellness.

3. Abundant Source of Ellagic Acid

Kakadu plums (Terminalia ferdinandiana) are exceptionally high in a natural compound known as ellagic acid, a type of organic acid. This powerful polyphenol is celebrated for its robust antioxidant properties and can also be found in a variety of fruits and nuts, including strawberries, boysenberries, walnuts, and almonds. Research has linked ellagic acid to several health advantages, such as anticancer, anti-inflammatory, antimicrobial, and prebiotic effects. For instance, studies conducted in test tubes and on animals have indicated that ellagic acid may inhibit tumor growth and induce apoptosis (cell death) in multiple types of cancer.

Nonetheless, further investigation is essential to fully comprehend the effects of dietary ellagic acid on human health. At present, there are no established guidelines for daily intake of ellagic acid, although some estimates suggest an average daily consumption of about 4.9–12 mg. Kakadu plums are reported to contain between 228–14,020 mg of ellagic acid in every 100 grams (3.5 ounces) of dried fruit, with the concentration varying based on factors such as the specific tree, environmental conditions, soil quality, ripeness at harvest, and storage methods.

In summary, Kakadu plums are an excellent source of ellagic acid, which is associated with various health-promoting properties, including anticancer, anti-inflammatory, antimicrobial, and prebiotic benefits. However, more research is necessary to further explore its potential effects.

4. Exceptional Source of Antioxidants

Kakadu plums, known as Terminalia ferneifolia in scientific terms, are a remarkable source of antioxidants, boasting six times the polyphenol content and exhibiting 13.3 times greater antioxidant activity compared to blueberries. This impressive profile makes them a valuable addition to any diet. Antioxidants play a crucial role in neutralizing unstable molecules referred to as free radicals. An excess of these free radicals can inflict harm on your body, leading to a condition known as oxidative stress.

While free radicals are produced naturally in the body, factors such as an unhealthy diet and environmental pollutants, including air pollution and tobacco smoke, can exacerbate their levels. Moreover, research indicates that an abundance of free radicals is associated with various health concerns such as cancer, neurodegenerative disorders, diabetes, autoimmune diseases, and cardiovascular and renal issues. Antioxidants can effectively bind to these excess free radicals, offering protection to your cells from their detrimental effects.

In addition to vitamin C and ellagic acid, Kakadu plums are rich in a variety of other antioxidants, which include:

  • Flavonols: These compounds are connected to cardiovascular health and may possess properties that diminish the risk of strokes, combat cancer, and exhibit antiviral effects. The predominant flavonols found in Kakadu plums are kaempferol and quercetin.
  • Aromatic acids: The primary aromatic acids in Kakadu plums are ellagic and gallic acid. Gallic acid, in particular, is linked to the prevention of neurodegenerative diseases.
  • Anthocyanins: These pigments contribute to the vibrant colors of fruits and are associated with benefits such as improved urinary tract health, a reduced risk of certain cancers, healthy aging, and enhancements in memory and vision.
  • Lutein: This carotenoid antioxidant is primarily associated with eye health, potentially safeguarding against macular degeneration and heart disease.

The substantial antioxidant presence and activity in Kakadu plums suggest that they may play a role in disease prevention and management. However, further research is necessary to fully understand the specific impacts of this fruit. In essence, Kakadu plums are packed with antioxidants, including flavonols, aromatic acids, anthocyanins, and lutein, which can help shield the body from damage and chronic diseases instigated by free radicals.

5–7. Additional Advantages

Kakadu plums (Terminalia ferdinandiana) are associated with a variety of health benefits, including potential anticancer, anti-inflammatory, and antibacterial effects.

5. Potential Cancer-Fighting Abilities

The nutrients found in Kakadu plums may play a role in cancer prevention and treatment. Research conducted in test tubes has shown that extracts derived from this fruit exhibit anti-inflammatory properties, which may help in reducing the risk of certain cancers. Furthermore, these extracts have been observed to induce cancer cell death in laboratory studies, thereby serving as a crucial immune defense mechanism against cancer and cellular mutations. Moreover, Kakadu plums are rich in ellagic acid and gallic acid, both of which have demonstrated cytotoxic effects on cancer cells in controlled experiments.

6. May Provide Protection Against Inflammatory Conditions

Kakadu plums might offer protective benefits against inflammatory diseases, including rheumatoid arthritis. This condition can be exacerbated by specific infections; however, test-tube studies suggest that extracts from Kakadu fruit and leaves can inhibit the bacteria responsible for these infections. This protective mechanism is likely attributed to the fruit's substantial tannin content, which originates from ellagitannins— a variant of ellagic acid. Although these findings are encouraging, further research is necessary to validate these claims.

7. Natural Antibacterial Qualities

Kakadu plums possess inherent antibacterial properties, making them potentially beneficial for food preservation and mitigating foodborne illnesses. Studies have demonstrated that extracts, seeds, bark, and leaves of Kakadu plums can effectively inhibit the growth of common foodborne pathogens such as Listeria monocytogenes. As a result, utilizing Kakadu plum extracts for food preservation could serve as a natural and safe alternative to synthetic preservatives. In addition, the fruit’s antibacterial, antioxidant, and anti-inflammatory characteristics have led to its incorporation into various skincare and acne treatment products. However, it is important to note that scientific evidence supporting the efficacy of topical applications of Kakadu plum extract remains limited.

In summary, Kakadu plum extract has been associated with anticancer and anti-inflammatory effects, and its natural antibacterial properties suggest potential in preventing food spoilage.

Potential Risks

Kakadu plums, known for their impressive nutritional profile, are particularly rich in both oxalates and vitamin C. While the majority of individuals can effectively manage and eliminate excess amounts of these compounds, those with heightened sensitivity might face challenges. A significant intake of these substances has been associated with the formation of kidney stones, particularly in susceptible individuals.

Several risk factors contribute to this condition, including genetic predispositions and pre-existing kidney or inflammatory diseases. For individuals at risk, it may be necessary to limit dietary oxalate consumption to around 40–50 mg per day. Notably, Kakadu plums contain an astounding 2,717 mg of oxalate per 100 grams (3.5 ounces) of dried fruit, which far surpasses this recommended limit. Additionally, sensitive individuals should also consider capping their vitamin C intake to the dietary reference intake of 90 mg per day. The high levels of oxalates and vitamin C in Kakadu plums may pose potential risk factors for kidney stones in those prone to developing them.

Incorporating Kakadu Plum into Your Diet

The Kakadu plum, known for its unique flavor profile, can certainly be enjoyed fresh; however, due to its fibrous texture and tangy taste, it is more frequently utilized in the preparation of jams, preserves, sauces, and refreshing juices. This versatile fruit can elevate various dishes with its distinct sourness.

To ensure optimal freshness and maintain their size and quality, Kakadu plums are generally frozen immediately post-harvest. You can find specialty retailers offering these fruits either whole or in puréed form, making it easy to incorporate them into your meals. Moreover, the fruits are often freeze-dried and processed into a fine powder, which provides an exciting way to add this superfruit to your diet. This powder can be effortlessly sprinkled over breakfast cereals, blended into smoothies, mixed into juices, incorporated into protein balls, or used in salad dressings and desserts, enhancing both nutrition and flavor. Some health companies are also utilizing this powder in their supplement formulations, although it's worth noting that research on the health benefits of Kakadu plum in powdered form remains limited.

The Bottom Line

Kakadu plums (Terminalia ferdinandiana) are a remarkable fruit indigenous to Australia, renowned for containing the highest concentration of vitamin C found in any food globally. This extraordinary fruit not only offers an impressive vitamin C content, but it is also low in calories while being rich in fiber, copper, iron, and a variety of potent antioxidants. While scientific research on their health advantages is still emerging, the initial findings regarding their anticancer, anti-inflammatory, and antibacterial properties are promising, suggesting potential benefits in managing or preventing various health issues.