Exploring the Health Benefits: What are the benefits of drinking marula tree fruit?

November 1, 2025 •

3 min read

The juicy marula fruit can contain up to eight times more Vitamin C than an orange, highlighting some incredible nutritional qualities. While you can't literally drink the tree itself, understanding what are the benefits of drinking marula tree products, like its nutrient-rich fruit juice, reveals a powerhouse of health perks.

Quick Summary

The benefits of drinking marula fruit juice include a significant boost of antioxidants and vitamin C for enhanced immunity. It may also support cardiovascular health by helping regulate cholesterol and blood pressure levels. The fruit's rich nutritional profile offers digestive and bone-strengthening advantages.

Key Points

Superior Vitamin C Content: Marula fruit contains exceptionally high levels of Vitamin C, often exceeding that of oranges.
Supports Heart Health: Studies indicate that marula juice can help improve cholesterol profiles by reducing LDL and increasing HDL.
Promotes Digestive Wellness: The fruit's fiber and anti-inflammatory properties contribute to better digestion and gut health.
Provides Antioxidant Defense: Abundant in polyphenols and flavonoids, marula protects against cellular damage from free radicals.
Enhances Skin and Hair: Marula oil, from the fruit's seeds, is a hydrating, non-comedogenic oil ideal for cosmetic applications.
Strengthens Bones: The fruit provides a rich source of key minerals like calcium and magnesium essential for bone health.
Offers Traditional Medicinal Uses: Historically, various parts of the marula tree have been used for treating ailments like dysentery, diarrhea, and fever.

The Powerhouse of African Trees

Known as the “king of African trees,” the marula tree ($Sclerocarya~birrea$) is an indigenous tree found in sub-Saharan Africa. For centuries, various parts of the tree, including the bark, roots, leaves, and particularly the fruit, have been utilized for medicinal, nutritional, and cosmetic purposes. While consuming the literal tree is not possible, drinking juice or products made from the fruit and seeds offers a variety of health benefits rooted in its rich nutritional content. The yellow, plum-sized marula fruit is prized for its tart, tropical flavor and abundance of beneficial compounds.

Exceptional Nutritional Profile

The nutritional composition of the marula fruit makes it a health-promoting superfood, particularly for its high vitamin C content, which remains stable even after pasteurization. The fruit also contains other beneficial vitamins, minerals, and bioactive compounds.

Key Nutrients in Marula Fruit:

Vitamin C: Supports the immune system and skin health.
Minerals: Includes potassium, calcium, and magnesium, important for bone health and bodily functions.
Antioxidants: Contains polyphenols and flavonoids that protect against oxidative stress.
Dietary Fiber: The pulp is rich in fiber, beneficial for digestive health.
Fatty Acids: Seeds provide mono-unsaturated fatty acids like oleic acid, good for heart and brain health.

Cardiovascular and Cholesterol Regulation

Marula juice may positively impact cardiovascular health. A study showed that three weeks of marula juice supplementation led to improved blood lipid profiles in healthy individuals.

Reduced LDL Cholesterol: Participants saw a 17% decrease.
Lowered Triglycerides: Levels decreased by 7%.
Increased HDL Cholesterol: HDL (“good”) cholesterol increased by 10%.

These effects are linked to the juice's antioxidant content.

Digestive Health Support

Traditionally, marula tree parts were used for digestive issues. The fruit supports a healthy gut due to its high fiber content which aids regularity. Bioactive compounds in the fruit may also reduce gastrointestinal inflammation and potentially act as prebiotics to support beneficial gut bacteria.

A Comparison: Marula Juice vs. Orange Juice

Marula juice is often superior to orange juice in terms of antioxidant content and significantly higher in Vitamin C.


Feature	Marula Fruit Juice	Orange Juice
Vitamin C Content	Exceptionally high.	High, but generally lower than marula.
Antioxidant Profile	High levels of polyphenols and flavonoids.	Contains antioxidants, but less concentrated than marula.
Cardiovascular Impact	Evidence suggests positive effects on cholesterol.	Flavonoids support heart health; studies on direct cholesterol impact vary.
Monounsaturated Fats	Marula oil from seeds is rich in oleic acid.	Not a significant source of fatty acids.

Beyond the Juice: Marula Oil and Traditional Uses

Marula fruit seeds yield a light, non-greasy oil used in cosmetics. It helps hydrate skin and reduce water loss. Its antioxidants may help combat skin aging caused by free radicals. The oil can also nourish and moisturize hair. Historically, the marula tree was used in traditional African medicine, with bark used for dysentery and leaf extracts for other ailments.

Conclusion

While you can't literally drink the marula tree, consuming its fruit and products offers substantial benefits, from high vitamin C and powerful antioxidants to potential heart and digestive health advantages. Marula fruit juice and oil are nutritious additions to a healthy lifestyle. Research continues to explore the uses of this African tree in traditional practices and industry. Incorporating marula can significantly enhance overall health and well-being.

For more information on the nutritional aspects of marula and other fruits, academic journals and resources like those from the National Institutes of Health can be consulted.

Understanding the benefits of marula fruit

Vitamin C Power: Marula fruit is a superior source of vitamin C, offering significant antioxidant and immune support. Heart Health Support: Marula juice may improve cholesterol and triglyceride levels, benefiting cardiovascular health. Digestive Aid: Fiber and anti-inflammatory compounds in the fruit promote healthy digestion and gut function. Skin and Hair Benefits: Marula oil is a hydrating, antioxidant-rich oil beneficial for skin and hair. Antioxidant Protection: Marula products are rich in antioxidants that help protect against oxidative stress. Bone Strength: The fruit contains essential minerals like calcium and magnesium important for bone health.

Frequently Asked Questions

While the marula fruit is edible, and traditional medicine uses have historically utilized bark and leaf extracts, it is not recommended to consume these parts of the tree without proper knowledge and preparation. Focus on drinking the juice from the fruit, which is safe and widely consumed.

The Vitamin C content of marula fruit is remarkably high, often reported to be up to eight times greater than that of oranges. This makes it an exceptionally potent source of this essential nutrient.

Yes, a study found that drinking marula juice for three weeks significantly reduced total cholesterol and LDL cholesterol, while increasing beneficial HDL cholesterol in healthy subjects.

Marula oil is non-comedogenic, meaning it will not clog pores. It is suitable for most skin types, including oily and acne-prone skin, as it absorbs quickly and can help regulate sebum production.

The edible parts include the fruit pulp, which is consumed fresh or as juice, and the nutty kernel inside the seed, which can be eaten directly or pressed for oil. The bark, leaves, and roots have traditional medicinal uses but are not typically consumed as food.

While generally safe, as with any food, excessive consumption can lead to issues. For example, large amounts of fermented fruit could have intoxicating effects, though studies suggest animals need vast quantities to be affected. Consult a healthcare professional before using any part of the marula tree medicinally.

You can drink marula fruit as fresh or processed juice. The fruit pulp can also be made into jams, jellies, and chutneys. Marula oil from the seeds can be used for cooking.