Bursting with vitamins and protective antioxidants, we all love to eat cherries. Why not? They are certainly good for us. A highly nutritious tiny round fruit, all cherries, and berries offer a host of health benefits and are replete with an array of powerful plant compounds. All berries can be an elixir in alleviating several mild to chronic diseases besides providing nutrition. One such deep red to orange-hued fruit is Acerola cherry, scientifically known as Malpighia emarginata.
This tropical fruit is celebrated for its remarkable nutritional content and numerous health benefits across the globe. Native to the warm regions of the Americas, particularly in the Caribbean, Mexico, and South America, this vibrant red cherry has a rich history and a growing reputation as a superfood. This article delves into acerola cherry, explores its incredible health benefits, and discusses any potential side effects associated with its consumption in the long run.
Also Read: Cornelian Cherries: Benefits, Nutrition And Easy Smoothie Recipe Of This Rare Red Fruit
The history of acerola cherry stretches back centuries, with indigenous populations in America recognizing its value long before it gained international recognition. The fruit was used not only for sustenance but also for its fabulous medicinal properties. Indigenous people often consumed acerola cherry to treat various ailments and boost their immunity in the olden days. Acerola cherry made its way to other parts of the world through trade. It was the Spanish and Portuguese explorers who played an important role in introducing this fruit to Europe around the 16th century. It did not take long for its reputation as a potent source of vitamins and antioxidants.
Nutritional Content of Acerola Cherry
One of the most remarkable aspects of acerola cherry is its exceptional nutritional profile. This fruit is exceptionally rich in essential nutrients and is loved for its incredibly high vitamin C content which is also known as ascorbic acid. It contains more vitamin C per gram than almost any of its other counterparts, making it a potent natural source of this essential nutrient. Vitamin C plays a crucial role in the body's immune system and collagen production. In addition to vitamin C, acerola cherry is packed with a range of antioxidants, including carotenoids and flavonoids. These compounds are known to fight back oxidative stress in the body, thus protecting cells from unusual damage caused due to free radicals. Antioxidants are essential for overall health and have also been linked to a reduced risk of chronic diseases. Acerola cherry also contains an array of essential minerals like potassium, magnesium, and copper. These minerals are vital for various physiological processes, including muscle function, nerve transmission, and the formation of red blood cells in the body.
Shop From Our Fabulous Range Of Vitamins And Minerals To Keep Your Immunity At Its Best
Health Benefits of Acerola Cherry
The consumption of acerola cherry offers a wide array of health benefits, thanks to its impressive nutrient content. Here are some of the health benefits linked with this superfruit:
Immune System Support
Acerola cherry's high vitamin C content is particularly beneficial for the immune system. Adequate vitamin C intake is known to boost immune function, helping the body defend against infections and illnesses. Regular consumption of acerola cherry can be an excellent way to strengthen your body's natural defense.
Aids Skin Health
Vitamin C is essential to produce collagen, a protein that maintains skin's elasticity and vitality. As a result, acerola cherry can promote healthy, radiant skin and may help reduce the signs of aging.
Antioxidant Protection
The abundant antioxidants in acerola cherry help combat oxidative stress, which is a leading contributor to chronic diseases and aging. Regular consumption of this fruit can help protect cells from damage and reduce the risk of conditions like heart disease and various types of cancer.
Improves Heart Health
Incorporating acerola cherry into a heart-healthy diet can contribute to cardiovascular well-being. The minerals found in acerola cherry, such as potassium and magnesium, are beneficial for heart health. Potassium helps regulate blood pressure, while magnesium supports normal heart rhythm.
Helps to Keep Weight In Check
Acerola cherry is a low-calorie fruit, making it an excellent addition to weight management plans. Its high fiber content can also promote feelings of fullness, helping to control appetite.
Benefits Digestive Health
The dietary fiber in acerola cherry supports digestive health by aiding regular bowel movements and preventing constipation. A healthy digestive system is a boon to keep the body away from many diseases.
Reduces Inflammation
Several antioxidants in acerola cherry are filled with anti-inflammatory properties. As chronic inflammation is linked to various health issues, consuming this super fruit can help to soothe inflammation and can have a positive impact on overall health and wellness.
Also Read: Miracle Fruit/Miracle Berry: Health Benefits, Uses, Natural Sweetener and Side Effects
Potential Side Effects of Acerola Cherry
While acerola cherry offers numerous health benefits, it is also important to be aware of potential side effects, especially when you consume these berries in excessive quantities. Here are some of the side effects you must be aware of:
Upset Stomach
Consuming large amounts of acerola cherry can lead to digestive upset, including diarrhea or stomach cramps. This happens due to its strong vitamin C content. You can eat them but in moderation.
Formation Of Kidney Stones
Excessive vitamin C intake from supplements or foods like acerola cherry may increase the risk of kidney stones. If you have a history of kidney stones, it's advisable to consult a healthcare professional before significantly increasing your vitamin C intake.
Allergic Reactions
Some individuals may be allergic to acerola cherry or other fruits in the Malpighia family. Allergic reactions can vary in severity and may include symptoms like itching, swelling, or difficulty in breathing. Seek medical attention if this berry causes allergy upon consumption
Also Read: Goji Berries: Bounteous Health Benefits Of This Bright Red Tiny Fruit
Ways To Incorporate Acerola Cherry into Your Diet
Including acerola cherry in your diet can be a delightful choice and a great idea. Here are some ways to enjoy this superfruit as it is or make it a part of some delectable recipe
- You can eat acerola cherries fresh when they are in season. They have a tangy, sweet-tart flavor and make a healthy snack
- You can blend acerola cherry into smoothies with other fruits and vegetables for a nutrient-packed drink
- Acerola cherry juice is available in many health food stores and can be consumed on its own or mixed with other juices as well
- Acerola cherry supplements, such as capsules or powders, are available for those who want to ensure a consistent intake of vitamin C or are deficient in this vitamin
With a rich history and impressive nutritional content, this tangy berry has earned its status as a superfruit. Its abundance of vitamin C, antioxidants, and other essential nutrients offers a myriad of health benefits, from bolstering the immune system to promoting heart health and youthful skin. By incorporating acerola cherry into a balanced diet, you can harness its natural goodness to enhance your overall well-being. Here are two simple recipes that you can enjoy making with this tiny berry
Acerola Cherry Chutney
Ingredients
2 cup fresh acerola cherries
1 cup sugar or as per your liking
1 cup water
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1/4 tsp red chili powder
1/2 tsp turmeric powder
Salt to taste
1 tbsp mustard oil
A pinch of asafoetida
Fresh coriander leaves for garnish
Method
Wash the fresh acerola cherries thoroughly and chop them
Heat the oil over medium heat in a thick bottom pan
Add cumin seeds followed by mustard seeds and the asafoetida
Sauté until the seeds start to splutter and release their aroma
Reduce the heat to low, and add the red chili powder and turmeric powder
Stir quickly to avoid burning the spices to give the chutney a beautiful color and flavor.
Add the chopped acerola cherries to the pan and give it a quick stir
Let them cook for some more time
Add the sugar and water to the cherry mixture
Stir well to combine
You can adjust sweetness depending on your taste preferences
Bring the mixture to a gentle simmer
Cook on low heat, stirring occasionally, until the chutney thickens, and the cherries become soft for about eight to ten minutes
Season the chutney with salt to taste
Remove the chutney from the heat and let it cool to room temperature
The chutney will thicken as it cools down
You can store it in an airtight container in the refrigerator
Garnish with fresh coriander leaves if desired
Nutrition
Acerola cherry chutney is a versatile condiment that pairs well with various Indian savories or even as a side with rice and curry. It has Vitamin C which can help to keep skin health in place and boost immunity. The spices will help to improve digestion.
Also Read: Bamboo Rice: Nutritional Value, Health Benefits and Amazing Recipes Inside
Acerola Cherry Rice
Ingredients
1 cup basmati rice
2 cups water
1 cup fresh acerola cherries
1 small, chopped onion
1 small, chopped tomato
1/2 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp red chili powder
Salt to taste
2 tbsp oil
Method
Wash the basmati rice thoroughly under cold running water and soak for about 20 minutes, drain and set aside
Pit and chop the fresh acerola cherries into small pieces
You can adjust the quantity based on your preference for tartness
Heat oil in a pan over medium heat
Add the cumin seeds and sauté for a minute until they start to sizzle and release their aroma
Add the finely chopped onions to the pan and sauté until they become translucent
Add turmeric powder and red chili powder. Sauté for another minute to infuse the spices into the oil.
Add the chopped tomato and acerola cherries to the pan
Cook for a few minutes until they soften completely
Add the soaked rice to the pan
Stir gently to coat the rice with the flavourful mixture
Sauté for about three to five minutes and allow the rice to absorb the flavor
Pour about three cups of water and season with salt
Let the mixture boil and then reduce the heat to low
Cover the pan, and let the rice simmer for about 15-20 minutes, or until it has become tender, and the liquid gets completely absorbed
Once the rice is cooked, serve the acerola cherry rice with your favorite Indian curries, grilled vegetables, or as a stand-alone meal
Enjoy the vibrant flavors and health benefits of acerola cherry
Nutrition
This fragrant multi-colored recipe packs a punch when it comes to nutrition. Made in rice, it has ample carbs to keep you satiated through the day. Acerola cherries are a powerhouse of many minerals that keep your heart healthy and bones strong and healthy. A dash of spices keeps the gut health in good shape.
