Acerola Cherry: Nutrition Facts, Health Benefits, and Recipes

If you’re searching for huge hit of vitamin C, the acerola cherry can actually ship. The fruit of the shrub-like tree (Malpighia emarginata) is native to the Caribbean, additionally going by the identify Barbados cherry, and it may be the perfect supply of vitamin C out there.

Acerola cherries are versatile, too. They will be eaten uncooked, cooked into pies or jams, or added to smoothies as a powder. You may even pour your self a glass of acerola cherry juice.

The fruit has historically been used for medicinal functions to deal with liver bother, diarrhea, coughs, and colds, though there isn’t a lot supporting analysis for any of those makes use of. Its excessive vitamin C antioxidant content material might make it helpful in serving to ease the signs and period of a chilly.

Unless you reside in a tropical local weather that may help their progress naturally, you’ll must develop your individual acerola cherries (indoors or out) or buy them in complement kind. These tropical fruits have a really quick lifespan and spoil fairly rapidly, so it could take some apply.

Acerola Cherry Nutrition Facts

Research has indicated the Barbados cherry is a vitamin C powerhouse. Although this antioxidant is frequent in quite a lot of fruits and greens, these tropical cherries simply may present the perfect pound-for-pound punch on the market.

One examine steered that, on a relative foundation, acerola cherries had extra than each different fruit exterior of rosehip.

Here are some diet info for 100 grams of uncooked acerola cherries:

Nutrient Amount/% Daily Value (DV)
Calories 59
Protein Zero.68-1.eight grams (g)
Fiber Zero.6-1.2 g
Carbohydrate 6.98-14 g
Calcium eight.2-34.6 (milligrams) mg
Phosphorus 16.2-37.5 mg
Iron Zero.17-1.11 mg
Vitamin A 38 mcg (15% DV)
Thiamin Zero.024-Zero.04 mg
Riboflavin Zero.038-Zero.079 mg (5% DV)
Niacin Zero.34-Zero.526 mg
Vitamin C 1,680 mg (1,800% DV)
Magnesium 18 mg (four% DV)
Potassium 146 mg (three% DV)
Copper Zero.eight mg (10% DV)

 

Research means that organically grown acerola cherries have the best focus of vitamins and antioxidants. They are additionally a wealthy supply of polyphenol antioxidants, significantly anthocyanins, which assist present the fruit’s pigment.

Acerola Cherry Health Benefits

High in Vitamin C

The most notable health advantage of the Barbados cherry is its concentrated dose of vitamin C. Vitamin C is a robust antioxidant that performs key roles in immune health, sickness prevention, limiting oxidative stress, and extra.

When taken as a complement, acerola cherries are primarily a vitamin C complement. While there are different essential vitamins within the cherries, its defining function for supplemental use is vitamin C worth.

Getting satisfactory vitamin C every day is essential as a result of it’s a water-soluble vitamin. Water-soluble nutritional vitamins should not saved within the physique and should be consumed day by day. When you’re reaching the really helpful vitamin C consumption on daily basis, your physique is best ready to struggle sickness and an infection. There are research that recommend an satisfactory vitamin C consumption can scale back the signs and period of the frequent chilly.

Vitamin C additionally performs a sizeable position in collagen manufacturing, which suggests it will probably contribute to wound therapeutic and stronger pores and skin and hair.

High in Antioxidants

Because of its excessive antioxidant content material, acerola cherries might produce other advantages which have but to be totally understood. But based mostly on what we find out about diets excessive in antioxidants, these vitamins can play a task in coronary heart health, mind health, eye health, illness danger, and irritation.

Other Potential Benefits

Acerola cherries even have astringent properties, which means it could promote more healthy pores and skin and digestive points. There’s additionally some proof of antimicrobial properties.

Various different potential makes use of for the cherries embrace:

  • Antifungal
  • Digestive assist/anti-diarrhea
  • Skin cream

How to Use Acerola Cherry

Acerola cherry can be utilized as a pie filling, made into jams, consumed in complete kind as a snack, or taken as a complement. It’s like every other cherry, berry, or fruit. However, there’s one factor to bear in mind: Barbados cherries have a really quick lifespan.

Ripe Barbados cherries bruise simply and are extremely perishable. They can solely be saved for about three days at 45 F. If half-ripe when picked, they might final 5 days. Freezing is required for longer storage. Barbados cherry juice can final within the fridge for a few week.

The fruit is described as having a candy taste when ripe, though it may be barely acidic/bitter. Adding sweetener to jams and pie fillings might scale back the acidity if the style is simply too robust for you.

You can eat the cherries as they’re (simply wash them first). They will be stewed with sugar for jams and pie fillings, or distributed atop truffles or ice cream. Remove the seeds if desired, as a result of they could be a little bit of a nuisance.

If you reside exterior of a tropical space—and aren’t rising them in your indoor backyard—it’s practically unattainable to get contemporary acerola cherries. You’re extra more likely to devour them as dietary supplements, together with:

  • Capsules
  • Chewable tablets
  • Liquid extracts (tinctures)
  • Powder

The powdered complement is the most well-liked kind, as a result of it may be simply added to drinks like smoothies and juices. It is created from dehydrated acerola cherries.

It’s arduous to quantify the advantages of including Barbados cherries to your smoothie. There is not any denying the potential superfood standing of this fruit, however in the event you’re including it to a drink that’s already wealthy in vitamin C or antioxidants, it could not add a lot worth. If you’re already taking a vitamin C complement or consuming sufficient fruit and greens, working out to seek out some acerola cherries could also be a waste of time and cash.

That mentioned, their potential remains to be under-studied and doubtlessly untapped. More analysis might uncover that these fruits might supply additional advantages than are presently understood.

If you do determine to take a complement, observe the instructions on the bundle. A degree teaspoon in a glass of water is mostly really helpful.

Acerola Cherry Recipes

Acerola Cherry Salsa

Total time: 10 minutes           Servings: three

Ingredients:

  • 1 half of cups acerola cherries, stalks and seeds eliminated
  • 1 scorching inexperienced chili
  • 2 tbsp contemporary coriander
  • four cloves garlic
  • Juice of 1 lime
  • four tbsp rapeseed oil
  • Allspice (small pinch)
  • Coarse sea salt (pinch)
  • Freshly floor black pepper

Directions:

  1. Chop the chili, coriander, and garlic.
  2. Crush the cherries, separating the juice and setting it apart. Then finely chop the cherries.
  3. Blend along with remaining components. Season to style.

Oatmeal Barbados Cherry Bake

Prep time: eight hours    Cook time: 20 minutes           Servings: eight

Ingredients:

  • 2 half of cups Barbados cherries, pitted
  • 1 cup rolled oats
  • 1 cup plain Greek yogurt
  • half of cup milk
  • 1 tsp floor cinnamon
  • half of cup uncooked honey
  • half of cup sugar (elective)

Directions:

  1. In a big bowl, combine collectively rolled oats, yogurt, milk, and cinnamon and refrigerate in a single day. Remove from fridge and add extra milk and yogurt to create a semi-liquid consistency.
  2. Wash Barbados cherries and take away seeds. Mix into oats combination. Add sugar, if desired.
  3. Pour right into a glass baking dish and bake at 350 F for about 20 minutes.
  4. Drizzle with honey and serve.

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