Kakadu/ Kakadu plum

Terminalia ferdinandiana Exell

Kakadu plum a fruit rich in antioxidants with antimicrobial properties

Kakadu plum: Australia’s richest natural source of vitamin C and antioxidants

Belonging to the Combretaceae family, Kakadu plum grows naturally across northern Australia.

What is Kakadu plum?

It’s a small green fruit, fibrous and tart, yet exceptionally rich in nutrients and bioactive compounds such as ascorbic acid, ellagic acid, gallic acid, ellagitannins, flavonoids, and oxalic acid. These components contribute to its high antioxidant activity and potential health-supporting properties (1).

Nutritionally, the fruit is low in calories yet high in fibre, vitamins, and minerals. Per 100 grams of edible fruit, it provides 7.1 grams of dietary fibre and 0.8 grams of protein.

It is particularly rich in vitamin C, copper, and iron, with smaller amounts of thiamine, riboflavin, magnesium, zinc, and calcium (2).

Benefits of Kakadu plum

Kakadu plum appears to offer a range of potential benefits associated with its high concentration of bioactive compounds and antioxidants:

Richest natural source of vitamin C, which may support immune function, collagen synthesis, iron absorption, and cardiovascular health (3).

High antioxidant activity, with levels exceeding those of many commonly known antioxidant-rich fruits. Its compounds, including flavonols, anthocyanins, lutein, and aromatic acids, may help protect against oxidative stress and cellular damage.

Source of ellagic acid, a polyphenol thought to exhibit anti-inflammatory, antimicrobial, prebiotic, and potential antioxidant properties. In skin care ellagic acid may protect against UV and environmental damage by neutralising free radicals, inhibits collagen-degrading enzymes, and boosts collagen and elastin production for a more youthful appearance (4).

Possible protective effects against inflammatory conditions and infections, due to its tannin and ellagitannin content (5).

Natural antibacterial properties, which could make it a useful natural preservative (6).

Safety

Kakadu plum is generally considered safe for most people when consumed in moderate amounts as part of the diet. However, its high levels of vitamin C and oxalates mean that excessive intake may not be suitable for everyone.

Individuals prone to kidney stones, or those with kidney or inflammatory conditions, may need to limit their consumption, as high oxalate and vitamin C levels can increase the risk of stone formation.

Precautions

Those with a history of kidney stones or kidney disease should consume Kakadu plum in moderation and consult a healthcare professional before regular use (7).

People sensitive to high vitamin C intake should avoid excessive amounts, as it could contribute to digestive discomfort or kidney stone risk.

Cooking or processing the fruit may reduce its vitamin C content, so methods such as freezing are typically used to preserve its nutritional quality.

Intake

Kakadu plum can be eaten fresh, though its fibrous texture and tart flavour make it more commonly used in jams, sauces, juices, and preserves. The fruit is often frozen shortly after harvest to retain its quality and nutrient content.

It is also available in powdered and other supplemental forms, which can be taken in a capsule format or added to smoothies, cereals, protein balls, salad dressings, and desserts. It’s also a popular skincare ingredient.

Takeaways

Kakadu plum is a uniquely nutrient-dense Australian fruit, notable for its remarkably high vitamin C and antioxidant content. It may contribute to immune support, oxidative stress reduction, and general wellbeing, while also offering potential antimicrobial and anti-inflammatory properties.

However, those sensitive to oxalates or high vitamin C levels should approach it with caution. Further research will help clarify its long-term benefits and ideal intake levels.