If you’re looking for a nutrient-rich superfood to add to your diet, you should consider the acerola cherry. This tart and tangy fruit are packed with antioxidants, vitamins, and minerals, making it a nutritional powerhouse. Here’s what you need to know about acerola cherries and their health benefits.
What An Acerola Cherry Is
Often referred to as the “Barbados cherry,” the acerola cherry (Malpighia emarginata) is a small, red fruit native to Central and South America. It is not closely related to true cherries but rather belongs to the same family as Mississippi live oaks and toyon berries. Despite its small size, the acerola cherry is an incredibly rich source of vitamin C, a single fruit can contain up to 65 mg of the nutrient, which is over 100% of the recommended daily value.
In addition to its vitamin C content, the fruit also contains several other important vitamins and minerals, such as B vitamins and iron. Acerola cherries can be eaten raw or used in juices, jams, and other culinary applications. The fruit’s high vitamin C content makes it a popular ingredient in beauty products, such as facial masks and serums. However, it should be noted that acerola cherry supplements have not been approved by the FDA for medical use and may interact with certain medications. Overall, the acerola cherry is a small but powerful source of essential nutrients that can add both flavor and health benefits when incorporated into your diet.
Acerola Cherry Nutrition Facts
Acerola cherries, also known as West Indian cherry or Barbados cherry, are a powerhouse of nutrition. These small red fruits are packed with vitamin C, a single acerola cherry contains around 650% of your daily recommended intake. They contain more vitamin C than even oranges or lemons. In addition to vitamin C, acerola cherries also contain vitamins A and B, including carotenoids, thiamine, riboflavin, and niacin.
They additionally provide mineral compounds, such as calcium, phosphorous, iron, and potassium. Acerola cherries can be eaten raw or used in juices and jams. They have a sweet-sour flavor that pairs well with other fruits in smoothies and salads. So the next time you’re looking for a boost of immune-supporting vitamin C, grab some acerola cherries for a tasty and nutritious snack. Here are a few acerola cherry recipes to try.
1Acerola Cherry Smoothie
Ingredients:
- 1 cup acerola cherry juice
- 1 banana
- 1 cup frozen strawberries
- 1 cup ice cubes
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Pour into a glass and enjoy!
2Acerola Cherry Salad
Ingredients:
- 2 cups mixed greens
- 1/2 cup diced red onion
- 1/4 cup diced celery
- 1/4 cup diced green bell pepper
- 1/4 cup diced yellow bell pepper
- 1/4 cup diced orange bell pepper
- 1/4 cup diced grape tomatoes
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese
- 3 tablespoons acerola cherry vinaigrette dressing (recipe follows)
Instructions:
- In a large salad bowl, combine the mixed greens, red onion, celery, bell peppers, tomatoes, parsley, and feta cheese.
- Drizzle with the vinaigrette dressing and toss to coat.
- Serve immediately.
3Acerola Cherry Cocktail
Ingredients:
- 1 oz vodka
- 1 oz acerola cherry juice
- 1 oz cranberry juice
Instructions:
- Add all ingredients to a shaker filled with ice.
- Shake well and strain into a chilled glass. Enjoy!
Acerola Cherry Health Benefits
Acerola cherries, also known as Barbados cherries, are a powerhouse of nutrients and vitamins. These bright red fruits are rich in vitamin C, providing even more than oranges and lemons. Just one acerola cherry contains about 30 to 60 mg of vitamin C, which is over half of the recommended daily intake for adults. Other essential vitamins and minerals present in acerola cherries include vitamin A, thiamine, niacin, riboflavin, calcium, phosphorus, and iron.
This diverse range of nutrients can have many health benefits. Vitamin C boosts the immune system and aids collagen production for healthy skin. Vitamin A helps maintain good vision and supports the growth and development of cells. The various minerals found in acerola cherries also support bone health and digestion.
Additionally, some research suggests that acerola cherry extract may help lower cholesterol levels and improve heart health. While these tangy fruits are not always easy to find fresh, they can be consumed in the form of juice or supplement capsules for convenient access to their nutritional benefits. Overall, incorporating acerola cherries into your diet can have numerous positive impacts on your overall health and well-being.
How To Use Acerola Cherry
The acerola cherry, also known as the Barbados cherry or West Indies cherry, is a small fruit that is packed with vitamin C. With up to 65 times more vitamin C than an orange, they can be a powerful addition to any diet. However, they can be difficult to find fresh and have a short shelf life, so many people opt for acerola cherry supplements instead.
These can be found in capsule or powder form and can easily be added to smoothies or juices. Some tips for using acerola cherry supplements. Start with a low dose and increase gradually to determine tolerance, avoid taking on an empty stomach as it may cause discomfort, and always consult with a healthcare professional before adding any new supplement to your routine. Acerola cherries are not only high in vitamin C but also contain other essential nutrients, such as carotenoids, flavonoids, and polyphenols. Consider incorporating this superfood into your daily routine for an extra boost of nutrition.
Acerola Cherry Dosage
The recommended daily dosage of acerola cherry varies depending on the form in which it is consumed. For dried acerola cherry powder, a daily dosage of 500-1000 mg is generally suggested. If consuming acerola cherry extract, a daily dose of 50-100 mg is recommended.
It is also vital to note that the vitamin C content in acerola cherry can vary greatly, with some sources containing as little as ten percent and others containing up to 60% or more. As such, it is important to choose a high-quality source of acerola cherry and carefully follow the manufacturer’s guidelines for dosage. However, it is unlikely that excessively high doses of acerola cherry will cause harm, as vitamin C is water soluble and any excess will simply be excreted by the body. Consult with a healthcare practitioner before making any significant changes to your diet or supplement regimen.
Acerola Cherry Risks And Side Effects
As with any natural supplement, it is vital to be aware of potential risks and side effects before consuming acerola cherries. While they are generally considered safe, those with already low blood pressure may want to exercise caution, as acerola cherry can lower blood pressure even further. In addition, those taking certain anti-cancer medications should also avoid acerola cherry, as it may interfere with the effectiveness of the medicine.
Those with diabetes should also consult their physician before using acerola cherry, as it can potentially lower blood sugar levels. It is always best to discuss any new supplement with a healthcare professional before incorporating it into your routine. That said, for most individuals without underlying health conditions, acerola cherries can provide a boost of vitamin C and other nutrients without significant side effects. However, as with any supplement or medication, be sure to monitor your body and discontinue use if you experience any undesirable symptoms. Overall, the potential benefits of acerola cherry consumption likely outweigh the risks for most individuals, but it is important to take precautions and use caution when adding this or any new substance to your diet.
When it comes to superfoods, acerola cherry is one you don’t want to miss. With its high concentration of vitamin C and other essential nutrients, this small fruit packs a big punch. While fresh acerola cherries can be difficult to find, supplements are widely available and easy to add to your daily routine. Keep in mind the potential risks and side effects, and always consult with a healthcare professional before adding any new supplement to your diet. However, for most people, the benefits of acerola cherry consumption will outweigh any risks. So why not give this superfood a try? Your body will thank you!