What Is Acerola Cherry?
Acerola cherry (Malpighia emarginata) is more popularly referred to as West Indies cherry or Barbados cherry. It is native to the Caribbean, South America, and Mexico regions. These cherries are popular as juices, pulps, jams, and fruit concentrates. They appear blood-red due to the high content of anthocyanins (potent antioxidants). They taste sweet or sour, depending on the vitamin C concentration. What Are Its Benefits? It can improve your immunity, skin elasticity, and brain health. Who Can Consume It? It is safe for consumption by all in small quantities due to its high vitamin C content. How Often? It is advised that an adult consume only three acerola fruits per day, keeping in mind the recommended vitamin C intake. Caution Excess consumption can cause diarrhea, vomiting, nausea, heartburn, insomnia, and abdominal cramps or pain.
An avid blogger and gardener, recalls her personal experience of encountering some acerola cherries for the first time. She notes that in terms of size, the cherry is similar to a mini apple, and its color changes from green to red to dark maroon when fully mature. In terms of taste, she adds, “My sisters and myself tried this fruit, and find that it is quite nice with a sour taste but definitely not as sour as my belimbing (i)!” Let us check the important benefits of acerola cherries in the next section.
4 Benefits Of Acerola
1. May Boost Immunity
Acerola cherries have been used in folk medicine to ward off cold, cough, scurvy, and respiratory ailments. Studies suggest that acerola cherries are a great source of ascorbic acid and total vitamin C. As per research, vitamin C is essential for the immune system as it helps fight infections. It is a potent antioxidant that regulates multiple metabolic pathways (1), ( 2). Research has shown that supplementing your diet with vitamin C may help treat and prevent respiratory and systemic infections (2).
2. May Help Improve Skin Health
Studies state that polyphenol extracts from acerola cherries have skin-lightening effects (3). Another study published in the journal Nutrients states that vitamin C may help reduce inflammation and slow down the signs of aging. It helps fade fine lines and wrinkles by stimulating collagen production. Collagen is integral to maintain skin structure and function. Vitamin C also helps accelerate wound healing and reduces hyperpigmentation (4). Acerola cherries are also a good source of vitamin A. Research supports the role of vitamin A in slowing down aging, treating acne, and helping in cancer prevention (5). Therefore, it is good food for attaining healthy and glowing skin. However, if you are looking for more fruits for glowing skin, the list is long. Choose what best suits your taste and preference.
3. May Improve Brain Health
Animal studies state that acerola cherries help boost brain health due to their anti-fatigue activity (6), (7). The anti-inflammatory properties of the cherries also help. Research shows that inflammation and stress may hurt cognitive function (8). However, more human studies are needed to understand how these cherries can help combat neurodegenerative diseases like Alzheimer’s and Parkinson’s.
4. May Improve Eye Health
The high vitamin C content in acerola cherry may benefit the eyes. It has been found that vitamin C can prevent UV-induced retinal damage (9). Vitamin C is also associated with reduced risk of cataracts, a condition where the eye lens gets clouded, leading to impaired vision (10). It may also potentially protect against age-related macular degeneration, a condition that causes vision loss in the elderly (11). These benefits of vitamin C potentially make acerola cherry a good food item for improving overall eye health. There is limited data supporting the anti-depressant and anti-fungal properties of acerola cherries. It is unclear if they can also boost athletic endurance and treat any gastrointestinal issues. Additionally, it can act as a natural remedy when it comes to aiding digestion, helping with weight loss and boosting heart health (12). These are the few important benefits of acerola cherries. As discussed, these cherries have an impressive nutritional profile. Let us explore the same in the next section.
Nutrition Profile Of Acerola Cherries
A single serving size of acerola cherries (100 gm) has the following nutritional profile (13):
Calories: 32 Vitamin C: 1677mg Vitamin A:767IU Fiber: 1.1 g Iron: 0.2mg Calcium :12mg Magnesium: 18mg Phosphorus: 11mg
Ways To Make Use Of Acerola Cherries In Everyday Life
You may use them as tinctures, as used in folk medicine. You may also pick organic skin care formulations with acerola cherry extracts. These products can have anti-aging benefits. You may also take acerola shots, acerola cherry powder, or freshly squeezed juice.
You can also try the following recipes with acerola cherries.
Acerola cherry salsa
This simple salsa recipe is bound to be a hit in your Sunday brunches or cocktail parties. You Will Need
300g of acerola cherries Small pinch of allspice Ground black pepper 2 tablespoons of coriander 4 cloves of garlic 1 hot green chili Juice of 1 lime 60ml of rapeseed oil Pinch of salt
Process
Acerola Cherries In Syrup
This is a classic and useful condiment. The cherries can also be used to top desserts. You Will Need
350 g of acerola cherries (fully ripe) 240 g of sugar
Process
Spinach Mango Smoothie With Acerola And Starfruit
A healthy way to kickstart your day is adding acerola cherries to your morning smoothies. Its antioxidants will boost your metabolism and improve skin health. You Will Need
A handful of spinach 150 g of frozen mangos 50 g of frozen pineapples 100 g of frozen acerola cherries 1 ripe banana 1 starfruit 500 ml of vanilla oat milk
Process
Dosage And Preparation
Vitamin C is a water-soluble nutrient and rarely causes toxicity. However, check with your doctor before consuming high amounts of these cherries. The dose of acerola cherries depends on your age and body weight. While there is limited information in this regard, it is always better to check with an expert. Be sure to follow the usage directions as stated on product labels.
Side Effects And Precautions
Anecdotal evidence suggests that excess intake of acerola cherries may cause:
Nausea Stomach cramps Sleepiness Insomnia Diarrhea
The following individuals must practice extra caution before consuming these cherries.
1. Pregnant And Breastfeeding Women
There are no specific studies suggesting the safety of acerola during pregnancy and breastfeeding. Stay safe and avoid use.
2. People With Kidney Stones
Excess vitamin C intake may increase the risk of kidney stones. Hence, individuals with kidney stones must consult their doctor before consuming acerola cherries.
3. People With Kidney Stones
Excess vitamin C intake may increase the risk of kidney stones . Individuals with kidney stones must consult their doctor before consuming acerola cherries. Is acerola a superfood? Acerola is rich in vitamin C and is considered a superfood. Is acerola good for hair? The vitamin C content in acerola may help promote hair health and growth. Is acerola better than ascorbic acid? Acerola is an effective alternative to synthetic ascorbic acid and is better absorbed by humans. Does acerola have collagen? Acerola doesn’t have collagen. But it promotes collagen production due to its vitamin C concentration.
Illustration: Acerola: Health Benefits Uses Dosage Side Effects And Precautions
Uncover the numerous health benefits of acerola. Check out this video to know about the nutrition facts and important reasons for including this interesting fruit in your diet.
