- Acerola is a tropical fruit containing more vitamin C than most citrus fruits.
- Thanks to its high concentration of antioxidants, it not only boosts immunity but also promotes skin health and heart protection.
- Its consumption options range from the fruit itself to juices and dietary supplements.
What is acerola?
Acerola, scientifically known as Malpighia emarginata, is a cherry tree native to warm regions of Central and South America, particularly the Caribbean, Mexico and Brazil. Its high vitamin C content (and other health benefits) has earned it a reputation as one of nature's most powerful sources of antioxidants. This extraordinary concentration surpasses that of most fruits—for example, a kiwi fruit has up to 40 times less vitamin C per 100g than an acerola.
This tropical cherry significantly strengthens the immune system and plays a key role in strengthening the body's defences against disease. In addition to vitamin C, acerola contains a variety of important substances, including flavonoids, carotenoids and polyphenols, which have antioxidant effects. It can be consumed whole, as a juice or as a dietary supplement.
The importance of vitamin C
Vitamin C is essential for the optimal functioning and health of the human body. It is a powerful antioxidant known for supporting normal immune function. In addition, it is essential for the synthesis of collagen, contributing to the integrity of skin, blood vessels, bones and other connective tissues. It also (like other antioxidants) acts as a protection against free radicals—reactive molecules that can cause cell damage and ageing and contribute to the development of chronic diseases (Alzheimer's disease, cardiovascular disease, rheumatoid arthritis and diabetes).
Six benefits of acerola
- Immune system support: Its high concentration of vitamin C contributes to normal immune system function. Plus, its sufficient intake is associated with a reduced incidence and severity of common colds and infections.
- Antioxidant effects: An additional load of antioxidants, including flavonoids and carotenoids, provides effective protection against oxidative stress. In fact, antioxidants neutralise free radicals, protecting cells from damage and potentially reducing the risk of chronic diseases.
- Skin health: The collagen‑forming properties of vitamin C benefit skin health by promoting the synthesis of this structural protein. Collagen plays a key role in maintaining skin elasticity and preventing premature ageing.
- Heart health: Theantioxidants in acerola contribute to the health of the cardiovascular system. They protect cholesterol fractions from oxidation, benefiting the heart. It is this protection that helps reduce the risk of atherosclerosis and related heart problems.
- Anti‑inflammatory effects: Some studies suggest that the antioxidants in acerola, especially flavonoids, may have anti‑inflammatory effects.
- Wound healing: Vitamin C plays a relatively important role in wound healing and tissue repair, so sufficient intake can support the body's natural healing processes.
One potential benefit...
There is some evidence to suggest that acerola may help prevent cancer, although more research is needed. Its antioxidant properties are thought to neutralise free radicals, thus reducing the risk of cellular damage that can lead to cancer.
What are the risks?
Although acerola is generally considered safe and has a number of proven health benefits, there are some potential risks and aspects associated with its use:
- Excessive consumption of vitamin C: The benefits to the immune system can lead to side effects such as digestive problems, nausea and diarrhoea if taken in excess. It is, therefore, important to pay attention to the total intake of vitamin C. This is unlikely to happen with fruit consumption alone, but with dietary supplements, it is advisable to pay attention to your overall intake (if you take other multivitamins, etc.).
- Drug interactions: People taking certain medications, such as anticoagulants or medications for kidney disease, should be especially careful with acerola. High doses of vitamin C may interact with these medicines and affect their effectiveness or cause unwanted side effects. A doctor should always be consulted.
- Allergies: Although intolerances and allergic reactions to acerola are rare, they are certainly possible. People experiencing adverse reactions after eating cherries and similar fruits should be wary of including acerola in their diet and monitor for possible adverse reactions.
- Added sugar in commercial products: Acerola juices may contain added sugar, the excessive consumption of which can cause weight gain or negative health effects.
- Oxalate content: acerola contains, among other things, oxalates, which can contribute to the formation of kidney stones in sensitive people. Therefore, if you have or have had kidney problems or kidney stones in the past, you should discuss the inclusion of oxalates in your diet with your doctor and possibly limit acerola. This warning applies particularly to products where large amounts of acerola are concentrated in small volumes/contents.
It's important to take a measured and conscious approach to consuming acerola. So think about your individual needs and health considerations before introducing it into your diet, and don't be afraid to seek help from a nutritional therapist or doctor.
Organic Acerola Extract
Recommended daily dosage
The recommended daily dose of acerola may vary depending on factors such as age, general health and dietary needs. It is important to note that specific recommendations may vary to an individual's requirements.
- Fresh berries: These can be an enjoyable and tasty addition to your diet. Including a few fruits (50‑100g) in your daily intake can provide a significant amount of vitamin C and other beneficial nutrients.
- Juice: Acelora juice is a popular and easy way to consume it. 120‑180ml should be plenty. Diluting it with water is an option, of course.
- Supplements: This option is ideal for those looking for a concentrated source of vitamin C. You can find it in capsule, tablet or powder form, but the recommended dosage may vary from product to product. It usually ranges from 500mg to 1.500mg per day, but it's important to follow the specific instructions on the supplement packaging.
Before taking acerola in any form, consult a physician, especially if you have an existing medical condition or are taking medications regularly. In some cases, excessive vitamin C intake can also lead to the side effects listed above.
Bottom line
This article discusses acerola, a tropical fruit known for its high content of vitamin C and other antioxidants. Acerola not only supports the immune system very effectively, but it also contributes to healthy skin and protects against cardiovascular problems. However, it is important to consume it in moderation (especially supplements) to avoid excessive intake of vitamin C (the maximum daily dose is around 2000mg per day). Options for inclusion in the diet are either fresh fruit, juice or supplements, but it is always advisable to consult a doctor, especially when taking medication or with existing health problems.