BENEFITS OF ACEROLA
✓ Very rich in vitamin C
✓ Antioxidant
✓ Anti-bacterial
✓ Protects the heart and helps burn fat
✓ May have anti-cancer properties
What is acerola?
Acerola (Malpighia emarginata) is a tropical fruit native to Central America, South America, and the Caribbean. It looks like a cherry, hence its various nicknames: Barbados cherry or West Indian cherry.
In Brazilian and Peruvian Amazonia, the acerola tree can reach up to 5 meters. Its fruits have been consumed for millennia, and its harvest is still artisanal. In our latitudes, it is also possible to grow them in pots at home! Why does it generate so much interest?
Acerola is recognized for its very high vitamin C content. It is one of the fruits most abundant in it! It contains 20 to 30 times more than an orange.
In addition to being a natural source of vitamin C, acerola has a very interesting nutritional profile. It is rich in minerals and trace elements and contains a significant amount of antioxidants.
Outside the regions where it grows, it is mostly consumed as a dietary supplement, in tablet or powder form, though it is commonly found as juice in organic and dietary e-commerce.
Some manufacturers also offer acerola chewing gums, but be warned, these are very low in fruit and high in sugars.
Nutritional Composition
- Vitamins: A, B1, B2, B3, B5, B6, B9, C
- Minerals and Trace Elements: calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc
- Proteins
- Antioxidants: flavonoids, anthocyanins, carotenoids
Benefits of Acerola
★ Very rich in vitamin C: anti-fatigue and boosts the immune system
Acerola is the fruit richest in vitamin C after camu camu. It contains approximately 1.8 g of vitamin C per 100g of acerola pulp.
Vitamin C plays an essential role in our body. It stimulates the immune system and helps fight infections, especially in winter. Consuming acerola is also recommended for preventing colds and flu.
The cherry also has anti-fatigue properties, and the vitamin C it contains helps to fix iron in our body, contributing to increase our energy.
It also ensures the production of collagen, the protein used to form tissues such as our skin, bone tissues, ligaments…
Finally, the vitamin C contained in acerola is particularly bioavailable, meaning it is well absorbed by the body.
This study conducted by various Brazilian universities demonstrated that among a selection of fruits known for containing vitamin C, including oranges and strawberries, acerola had the highest rate, especially when it was organic.
This R&D study by Nichirei Foods Inc in Japan showed that certain components of acerola enhanced the bioavailability of vitamin C.
★ Antioxidant
Acerola is also a powerful antioxidant. On the one hand, its antioxidant activity is due to its richness in vitamin C. Indeed, this vitamin promotes the elimination of free radicals, which degrade and accelerate the aging of our skin and tissues.
Furthermore, it contains other antioxidants, including flavonoids, anthocyanins, and carotenoids.
This study conducted by various Brazilian universities presents its high antioxidant content compared to other tropical fruits.
★ Anti-bacterial
Acerola is used in Amazonia for its anti-bacterial, anti-fungal properties, and in cases of fever or infection.
Some of its bioactive compounds help fight microbes and act as protective agents.
This study from various Italian and Spanish universities demonstrated that some of its compounds helped reduce microbial activity on raw meat and delay its spoilage.
★ Protects the heart and helps burn fat
Acerola prevents the risk of cardiovascular diseases by protecting our body against bad cholesterol (LDL) and lipid accumulation.
The vitamin C and antioxidants it contains help regulate our blood sugar and assist in fat burning during exercise.
This study from the University of Southern California in Los Angeles conducted in vitro showed that acerola combined with soybean and alfalfa extracts blocked bad cholesterol (LDL).
★ May have anti-cancer properties
Acerola may have anti-cancer properties. These are under study and the initial results are promising, especially in animals.
This study from Nihon University in Fujisawa, Japan demonstrated that acerola extract prevents the proliferation of tumor cells in the lungs of mice.
This one, conducted by Meiji Pharmaceutical University in Tokyo, demonstrated the cytotoxic action of acerola extracts on human cancer cells, and thus its potential use in cancer treatments.
How to consume acerola?
Choose organic acerola
To avoid pesticide residues and other harmful residues, prefer an organic origin, if possible from plantations adhering to fair trade rules.
Acerola in tablets
Acerola is frequently found in stores in tablet form, but choosing the right ones is important! Marketed as natural vitamin C, these tablets sometimes contain minimal acerola content and many additives, so pay attention to their composition.
A 1000mg tablet should contain about 170mg of vitamin C from acerola, which represents 213% of the RDA for vitamin C. If a higher content is indicated, it is likely a deception.
Tablets can be chewed, effervescent, or swallowed.
Acerola in powder
Besides tablets, acerola is also available in powder form in stores. The powder is made from the pulp of fresh pressed fruit. It is then dehydrated and powdered.
Check the labels! If it is cold-pressed, it is considered raw, which preserves its richness in vitamin C.
Acerola powder can be easily mixed into smoothies, juices, and yogurts. If it’s pure, it has a tangy taste; otherwise, beware of added sugars and flavors!
Dosage
As a tablet: a tablet of 1000mg per day is recommended, for a three-month course.
In case of a cold: up to 2000mg per day for three days.
As a powder: 1 to 2 teaspoons per day as part of a three-month course.
Contraindications and side effects
There are no major contraindications or side effects at the indicated doses. The high vitamin C content of acerola can cause side effects in cases of overdose, such as digestive issues, diarrhea, and nausea.
Excessive use can also lead to kidney stones, so it is not recommended for those with a history of such problems.
