Lulo is a low-calorie, acidic tropical fruit rich in vitamins and minerals. Originally from the Andes, it is very common in Colombia where it is consumed in the form of juice, the lulada. Today, we discover everything about lulo or naranjilla, its benefits, and how to consume it.
Lulo or naranjilla is an Andean subtropical fruit also known as coconilla, quito, mountain grape or nuquí. It is highly appreciated in Colombia, where it is consumed as a refreshing drink and cocktail. In much of Latin America, lulo has earned a leading role among drinks, sauces and cakes, and in the rest of the world, the natural fruit loaded with vitamins and health benefits is closely watched.
What is lulo and what is it used for?
Lulo ( Solanum quitoense ) is a tropical fruit belonging to the Solanaceae family, the same as tomatoes and eggplants. It grows in the Andean region of Colombia, Ecuador, and Peru, where it is well known for its antioxidant and diuretic properties and is used to make all kinds of juices and jams.
The size of a mandarin, 4 to 6 cm in diameter, the lulo fruit turns orange when ripe and retains a succulent interior, full of seeds and divided into four parts, similar to the tomato. Among the more than a dozen varieties of lulo that exist, the most notable are the Quito lulo, which can be smooth or have a thin layer of hair, and the northern lulo, whose plant has numerous thorns.
Lulo has gained greater popularity beyond the borders of Latin America, and now countries like Mexico are studying the production of lulo or naranjilla to supply the growing interest and need for imports from countries like the United States.
What does lulo taste like?
The flavour of lulo is a mix between the juiciness of pineapple and the acidity of lemon. Although this acidity can vary, being milder the riper the fruit is, this contrast always accompanies the lulo or naranjilla. Thus, it is common to use lulo in juices where its intensity is diluted between water, sugar and a pinch of milk, preserving part of its vitamins through a more refreshing and sweet sip.
Origin of the lulo
The lulo is cultivated in the northwestern region of South America, mainly in Colombia, Peru, Ecuador, Costa Rica, Honduras, and Panama. Known as the lulo tree, it is actually a woody-stemmed shrub, with or without thorns depending on the variety, and can reach up to 3 m in height. It also has very wide leaves, about 40 cm long, with a purple hue on the underside. Its flowers are white and purple and grow in small inflorescences of just 5 to 10 per cluster. The lulo plant grows wild in the Andes between 1000 and 2500 m above sea level, in shaded areas with abundant water currents and a temperature of 15 to 24 °C.
Nutritional values of lulo
Lulo is a subtropical fruit that is very low in calories, rich in fibre and water. A glass of lulo juice, without added sugar, contains between 4 and 8% of the daily recommended iron and phosphorus, 6% of magnesium, around 8% of vitamin A and vitamin C and up to 14% of vitamin B6 and vitamin B3 (niacin). Thus, lulo is a fruit rich in minerals and vitamins, although with a third of the carbohydrates of bananas or figs, making it ideal for low-calorie diets. Below are the nutritional values per 100 g of lulo according to the USDA (United States Department of Agriculture):
- Energy: 25 kcal
- Carbohydrates: 5.9 g
- Of which sugars: 3.74 g
- Proteins: 0.44 g
- Fats: 0.22 g
- Fiber: 1.1 g
- Water: 93 g
- Iron: 0.35 mg
- Magnesium: 11 mg
- Phosphorus: 12 mg
- Potassium: 200 mg
- Vitamin A: 28 mcg
- Vitamin B3 or niacin : 1.45 g
- Vitamin B1 or thiamine : 0.045 mg
- Vitamin B6 : 0.11 mg
- Vitamin C: 3.2 mg
Properties of lulo
Lulo or naranjilla is a diuretic and antioxidant fruit that helps lower blood pressure, strengthen the immune system, helps prevent anemia and contributes to strong bones and teeth. In addition, it has an interesting calming effect that makes it an ideal fruit for falling asleep.
These properties are due to its content of vitamin C, vitamin A, vitamin B3, and B6, as well as iron and phosphorus. In addition, lulo also contains high levels of antioxidants, starting with vitamin C itself and adding other types of flavonoids that help reduce free radicals and could help prevent cancer. Its fiber content keeps intestinal motility active, prevents constipation, and prevents the development of diabetes, by influencing a slower assimilation of sugar.
Benefits of lulo
Lulo has many health benefits thanks to its micronutrient and fibre content. When consumed as a natural fruit or used as a base for juices and drinks without added sugar, lulo or naranjilla takes care of our heart, digestive system, immune system, and mood. It is also a suitable fruit for weight loss diets due to its low calorie and simple sugar content.
Diuretic and prevents hypertension
Lulo is 93% water and thus acts as a powerful diuretic. Eating the fruit in its natural state stimulates the excretion of urine and sodium. In this way, it helps regulate the two most important factors associated with the development of hypertension: the volume of liquid and sodium in the body. In this way, regular consumption of lulo or naranjilla helps prevent hypertension.
Reduces anxiety
A glass of lulo juice contains up to 14%, or about 0.22 mg per glass, of the recommended daily amount of vitamin B6. This vitamin directly influences neuronal activity and its consumption in high quantities is related to a calmer and more relaxed mental state. Taking up to 100 milligrams of vitamin B6 a day, for short periods of time, helps relieve stress and anxiety. And although it is important not to exceed the consumption of 100 mg of vitamin B6 daily for long periods of time because it could cause numbness and mental fog, lulo is a safe source to round out the amount of vitamin B6 daily that helps us maintain peace of mind.
Eliminates toxins and free radicals
Vitamin C, vitamin A and flavonoids: lulo is a strawberry loaded with antioxidants that reduce the amount of free radicals in our body and help us keep our body and organism healthy for longer. In addition, the diuretic effect that helps prevent hypertension also has another consequence, that of helping to eliminate a greater amount of toxins. Thus, consuming lulo fresh or in sugar-free juice is an ideal formula to rejuvenate the body naturally.
Avoid constipation
Lulo contains an interesting amount of fibre, almost 2 g per glass of juice. Fibre activates our intestine, improves intestinal motility and prevents the uncomfortable condition of constipation. However, as with other fruits, the best way to obtain all the benefits of fibre is to eat whole pieces of fruit instead of processed ones.
Helps prevent cancer
Due to their fiber and antioxidant content, consuming fruits such as lulo, which are of particular interest due to their low sugar content, could help prevent various types of cancer, including colon cancer.
Maintains strong bones and prevents anemia
Lulo is always noted for its contribution of phosphorus and iron, two essential minerals for the proper functioning of the body. Phosphorus helps in the full absorption and use of calcium to maintain strong bones and teeth, while iron is essential to prevent anemia and the resulting fatigue.
Helps to lose weight
A fruit rich in vitamins, low in sugar, and with a good contribution of fiber is always of interest in weight loss diets. This is the case of the lulo or naranjilla, which with its contribution of fiber and low-calorie content helps us stay satiated for longer, contributing to weight loss.
Contraindications of lulo
Lulo is contraindicated in cases of allergies and medical contraindications, being in general terms a safe food. On the other hand, it is important to remember that we will always obtain the maximum benefits from fresh fruit, and that, on the other hand, the properties decrease when we process the fruit and/or mix it with other ingredients such as sugar. Sugary drinks are not indicated for daily consumption.
How to take lulo
The uses of lulo in the kitchen are as varied as its benefits. Lulo is used to make jams, preserves, refreshing drinks and even to ferment wine thanks to its pulp. We also find lulo as a filling for sweets or as a striking and colourful cake with golden tones. Of course, it can be added to yogurt, gelatin, and fruit salads for a refreshing and acidic effect. Meanwhile, the world of pastry gives free rein to its imagination and uses it in mousses, panna cottas and ganaches.
Lulo juice is famous in the United Kingdom and of course in Colombia, where it has its own name: lulada, and is made from lulo, water, sugar, and preferably milk. In Costa Rica it is consumed in savoury preparations such as sauces, vegetables, and meats, although worldwide it has earned a place as a new original ingredient for our cheesecake. In Ecuador it stars in canelazo, colada morada or chicha , among others. And among the Colombian menus we also find it honouring the world of cocktails in the famous Smirnoff de Lulo.