Most of the health benefits of acerola cherry comes from its very high vitamin C contents. It is so rich that eating just 2-3 Cherries meet your 100% Recommended Dietary Allowance (RDA) of Vitamin C.
It is also known as Barbados Cherry, haitian Cherry and West Indian Cherry. Acerola reduces allergic reactions, improves blood circulation and stimulates the immune system. As a result it is useful in treatment of diabetes, common cold, skin conditions, eye and heart problems and ever certain types of cancers.
What is Acerola ?
Acerola is more of a berry than cherry. However, they certainly look like cherries, hence the name. Acerola is a small tree or shrub which carries the tiny cherry like delicious and highly nutritious fruit. Scientifically known as Malpighia emarginata. It is cultivated in caribbean, Mexico, South and Central America. Now with its known ample health benefits it is being cultivated in almost all parts of the world.
100 grams of Acerola Cherries Contain only 32 Kcal which is just 1.5%of RDA ( Recommended Dietary Allowance). Other Nutrients are as under:
- Carbohydrates 7.69 g 6%
- Protein 0.40 g <1%
- Total Fat 0.30 g 1.5%
- Cholesterol 0 mg 0%
- Dietary Fiber 1.1 g 2.5%
- Folates 14 µg 3.5%
- Niacin 0.400 mg 2.5%
- Riboflavin 0.060 mg 4.5%
- Vitamin A 767 IU 26%
- Vitamin C 1677.6 mg 1864%
- Sodium 7 mg 0.5%
- Potassium 146 mg 3%
- Calcium 12 mg 1.2%
- Copper 0.086 mg 9%
- Iron 0.20 mg 2.5%
- Magnesium 18 mg 4.5%
- Phosphorous 11 mg 1.5%
- Selenium 0.6 µg 1%
- Zinc 0.10 mg 1%
(Source: USDA National Nutrient Database)
Health benefits of Acerola Cherry
Acerola has an impressive list of health benefits. Some of the most prominent ones are described as under.
1. Boosts Immunity
Phytochemicals and antioxidants in Acerola helps to Boost Your immunity. The vitamin C in it also helps to make your immune system stronger. Polyphenolic anthocyanin compounds such as chlorogenic acid cyanidin- 3-glucoside, quercetin, ferulic acid and many other antioxidants are a strong powerbase for improving immunity.
2. Helps in Weight Loss
Acerola cherries are low carb, low calorie and low sodium delicious snack items. You don't even need to eat many to feel full. It speeds up metabolism due to its fiber content.
3. Manages Diabetes
Chlorogenic acid and other antioxidants acerola cherries or berries if you like helps to reduce blood sugar levels in your bloodstream. This reduces risks of diabetes type 2 in you.
4. Acerola Delays Aging
Vitamin C in acerola is a very potent creator of collagen under your skin. Collagen keeps your skin healthy and does not allow wrinkles to form. This helps you to look younger than your age. In addition to this, antioxidant properties help to fight oxidative stresses caused by free radicals. For this anti aging property of acerol, you should consume 2-3 Berry everyday during the season.
5. Prevents Cancer
It de-accelerates and stops abnormal growth of cancerous cells in the lungs, breast and cervix. Vitamin B content and presence of potent antioxidants are the main contributor to cancer fighting capabilities of acerola.
A study published in Journal of Nutritional Science and Vitaminology[1] found that acerola cherry extract inhibits proliferation of cancer cells in lungs.
6. Promotes heart Health
High antioxidant capabilities of acerola helps to keep your cardiovascular health in check. It regulates your blood pressure and maintains a good normalised heart rhythm. It also protects your arteries from atherosclerosis and thrombosis.
7. Aids in Digestion
Acerola cherries improve digestion due to their fiber content. Although not very rich in dietary fiber it still does help. Your metabolism also improves due to vitamin b complex. So overall consumption of acerol in limits will improve all gastrointestinal functions. Overdose can cause diarrhea and stomach cramps.
8. Acerola Improves Eye Health
Acerola rich in lutein, beta-carotene and vitamin A helps improve vision. It protects the eyes from retinal hemorrhage, so your risks of developing cataract significantly reduce. Other age related eye problems such as macular degeneration and retinitis pigmentosa are also delayed and prevented.
Tips and Precautions
Acerola is generally safe for adult human consumption. Excess consumption can cause following side effects
- Nausea
- Sleeplessness
- Insomnia
- Stomach cramps
- Diarrhea
High content of Vitamin C can increase uric acid levels in the body. So if you are a gout patient already then avoid eating is acerola.
High Vitamin C content can also promote kidney stones. Stay away from it or consume only a minimum quantity particularly if you are a kidney stone prone person.If you are taking oestrogen pills on warfarin then consult your doctor as vitamin C interferes with these medicines and you may require to adjust your doses.