Nutritional Benefits of Acerola Cherries

The Nutritional Profile of Acerola Cherries

Acerola cherries are nutrient-rich fruits packed with vitamins, minerals, and antioxidants. The vitamin C content of an acerola cherry can be 100 times more than that of oranges. Acerola contains several phytochemicals, anthocyanins, flavonoids, and phenolic acids, contributing to their antioxidant properties. 

Thinking about including acerola cherries in your diet? Keep reading this blog to explore the nutritional profile of acerola cherries, their health benefits, side effects, the various ways you can consume them, and more.

What is Acerola Cherry?

Acerola cherry, often known as Barbados cherry or West Indian cherry, is a small, sour acerola fruit. It grows on the Malpighia emarginata shrub and has its origin in the tropics, mainly in the Caribbean, Central America, and South America. 

It is known to have a very high concentration of Vitamin C along with minerals and antioxidant properties. These cherries are typically taken fresh, but they come in other forms like juice, powder, and supplements, thus making them easier to add to daily health routines.

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What is the Macronutrient Composition of Acerola Cherries?

The macronutrient composition of acerola cherries is as follows:

Carbohydrates

Acerola is a good source of carbohydrates, mostly in the form of natural sugars like fructose and glucose. A fresh acerola cherry contains about 4.4 grams of carbohydrates per 100-gram serving. The carbohydrate content is considered on the lower side compared to most fruits, and therefore, it is a good option for people who keep a check on their carbohydrate intake.

Protein

This cherry contains a trace amount of protein, about 0.4 grams per 100 grams. Although it is not a source of protein, the presence of amino acids in acerola increases its nutritional value.

Fats

The content of fats in acerola is very low. It contains less than 0.5 grams of fat in 100 grams. Therefore, it can be excellent for those people who want to maintain a low-fat diet.

Dietary Fiber

From 100 grams of serving, one can get about 1.6 grams of fiber. This fiber will help in digestion, maintaining blood sugar levels, and providing satiety that may help maintain weight.

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Vitamins in Acerola Cherries

Acerola is often recognized as being one of the best natural sources of vitamin C. Check out the different types of vitamins you can get by consuming acerola cherries in the table below:

 Minerals in Acerola Cherries

Acerola provides several essential minerals necessary for good health, like: 

 Antioxidants in Acerola Cherries

Acerola is rich in antioxidants, the compounds that protect the body from oxidative stress and contribute to reducing inflammation. Check them out in the table below:

Health Benefits of Acerola Cherries

Acerola cherries boast an impressive list of health benefits, as they contain a dense concentration of vitamins and antioxidants. They are listed below:

1.Immune System Support

Due to their high Vitamin C content, acerola cherries are considered one of the most powerful immunity-powering foods. Vitamin C plays a major role in stimulating the production of white blood cells, which are important for fighting infections. For this reason, they are usually administered as a natural treatment to lower the severity of cold and flu symptoms.

2.Acerola Benefits for Skin

Acerola further helps maintain good skin health. The combination of vitamin C, vitamin A, and antioxidants encourages collagen production necessary for healthy, firm skin. Therefore, they are common in most preparations of skin care products that reduce wrinkling, prevent damage by sun rays, and improve skin tones.

3.Anti-inflammatory Effects

Some of the powerful antioxidants in acerola cherries are anthocyanins and flavonoids, which exhibit anti-inflammatory properties. When taken regularly, acerola cherries can decrease inflammation within the body, benefiting everything from arthritis to other chronic inflammation diseases.

4.Cardiovascular Health

A significant amount of potassium and a promising antioxidant profile offered by acerola cherries help support cardiovascular health. Antioxidants decrease the oxidative stress related to the development of cardiovascular diseases, while potassium helps to keep the blood pressure level.

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Side Effects of Acerola Cherries

Although they are usually safe and contain a host of health benefits, their excessive consumption can bring a few side effects. Listed below are some possible acerola cherry side effects:

• Gastrointestinal Conditions: Acerola cherries have a strong vitamin C content. Thus, massive intake, either through consuming loads of acerola cherries or through supplements, would result in digestive disorders such as cramps in the abdomen, bloating, and diarrhea.
• Kidney Stones Risk: High levels of vitamin C in acerola cherries may raise the risk of developing kidney stones in people susceptible to oxalate stones. The reason being, vitamin C is converted to oxalate in the body.
• Allergic Reactions: Although rare, some individuals may be allergic to acerola cherries, with symptoms such as itching, rash, or swelling. If allergic reactions occur, it's best to stop consuming and consult a doctor.
• Excessive Intake of Vitamin C: Though Vitamin C is quite important for health, it can lead to side effects like nausea, headaches, or even kidney strain in excess amounts. Thus, moderate consumption is advised. 
• Potential Interactions with Medications: Acerola cherries may have some interactions with certain medications, especially when taken in supplement form. So, if you are on prescription medications, for example, blood thinners or chemotherapy, consult your healthcare provider about taking high doses of acerola.

Ways to Consume Acerola Cherries

They may be taken in the form of fresh fruit, juice, dried fruit, and powder. Here are some ways that acerola cherries can be taken:

1. Raw: Fresh acerola cherries may be eaten directly, pitted. It is sweet and tart in taste.
2. Smoothies: Fresh or frozen acerola cherries can be added to smoothies to give flavor and nutrition. It blends very well with bananas, mangoes, and berries.
3. Juice: Blend acerola cherries with a little water or fruit juice to make homemade juice. You can also mix it with sweeteners like honey or agave syrup.
4. Frozen Snacks: Freeze whole acerola cherries and enjoy them as a refreshing snack or in desserts.
5. Powder Form: Add acerola cherry powder, made from dried and ground cherries, to your diet as a supplement, or mix it into smoothies, yogurt, oatmeal, or baked goods for an added vitamin boost.
6. Jam or Jelly: Cook down the acerola cherries into a sweet jam or jelly that can be spread on toast, added to desserts, or used as a topping for yogurt.

Fresh acerola cherries are mostly found in tropical regions, but acerola cherry powder and supplements provide the easiest alternatives for people far from those regions. Now, despite their immense benefits, overconsumption can lead to potential side effects. Thus, it is crucial that you consume in moderation to enjoy the full benefits offered by this fruit.