Health Benefits of Acerola (Acerola Cherries)

Acerola cherries that look like small-sized red capsicums are commonly used for medicinal purposes. They are jam-packed with a variety of nutrients and taste tart or sweet. They particularly can treat disorders arising out of deficiencies in vitamins and minerals in the body.

Updated: November 30, 2024.

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Acerola Cherries Health Benefits

Acerola is a beautiful green tropical shrub with its branches spread out. The intense red acerola cherries are produced within 3 years after the tree is planted. The fruit is ½ to 1 inch in diameter.

They can be eaten raw or used in jams, jellies, frozen concentrates, baked foods, ice creams, and candies, and even for alcohol production. But if acerola cherries are not grown locally in one’s own area, he can get them only in supplement form such as liquid extract, capsules or powders because they are extremely perishable and get spoiled within 4-5 days of harvest.

If one grows his own acerola cherries, he should refrigerate them immediately after picking them. Here are some of the wonderful health benefits of acerola cherries.

Work as a Great Vitamin C Supplement

Acerola cherries can work as an ideal vitamin C supplement because their vitamin C content is the second highest with the first one being another nutrient-dense fruit named camu camu. Acerola cherries are so high in vitamin C that only a couple of them can meet the recommended daily intake of vitamin C. The vitamin C present in around 180 ml of acerola juice is equivalent to vitamin C in 14 liters of orange juice.

Works as a Vitamin A Supplement Too

Acerola berries are also so high in vitamin A that a small acerola berry contains this vitamin equal to that in a full-sized carrot. Thus, just 1-2 acerola cherries a day can meet the daily requirement of vitamin A. Hence, these cherries can be eaten as a vitamin A supplement, too.

Work as an Overall Nutritional Supplement

Not only vitamins A and C but several other vitamins, minerals, and antioxidants are in high amounts in acerola cherries to such an extent that the fruits can work well as an overall nutritional supplement. These nutrients include vitamin B complex, iron, calcium, potassium, copper, magnesium, phosphorus, zinc, malic acid, protein, dietary fiber, fatty acids, and so on.

What’s more, acerola is rich in various antioxidants. These include polyphenolic anthocyanidin compounds like quercetin, cyanidin-3-glycoside, chlorogenic acid, tannins, ferulic acids and many others. Also, vitamins A and C, which are high in acerola cherries, are also great antioxidants.

Being so packed with all these nutrients, acerola cherries can ward off not only common disorders like cough and cold, diarrhea, dysentery, tooth decay, fungal infections, gum infection, hay fever, liver ailments, etc. but also chronic and serious illnesses.

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Improve Digestion

Acerola cherries have a significant amount of fiber, which allows them to successfully treat digestive problems like bloating, constipation, and diarrhea, as well as remove toxins from the body. Because digestion is improved, the body can be protected from several serious diseases.

Improve Heart Health

Since acerola cherries are packed with antioxidants, they can improve heart health. Antioxidants in these fruits help lower cholesterol and reduce the stress on the cardiovascular system. Acerola cherries also contain a good amount of potassium that maintains healthy blood pressure levels. Potassium is important for dilating blood vessels and facilitating blood flow. The extract of acerola cherries can offer protection from thrombosis, atherosclerosis, coronary artery disease, etc.

Anti-cancer Properties

The anti-cancer properties of acerola are accredited to a compound known as anthocyanin. With this content, acerola helps in slowing down and finally stopping the growth of cancerous cells. Free radicals can cause healthy cells to convert into cancerous cells. Acerola fruits can also stop oxidative damage (damage by free radicals) to cells due to their carotenoid and bioflavonoid content.

Prevent or Manage Diabetes

The antioxidants present in acerola cherries, especially chlorogenic acid, are good for maintaining blood sugar to healthy levels by slowing down the release of sugar in the blood flow. This benefits those who already have diabetes and also those who are about to develop it.

Build Immunity

Acerola cherries contain a great amount of vitamin C, which is important for the human body, particularly to improve immunity, which in turn protects the body from infections and similar diseases.

Vitamin C is also important for the production of white blood cells, which are, again, important for fighting any foreign organisms and pathogens entering the body.

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Strengthen Teeth and Bones

Acerola fruits are high in calcium. Naturally, they work excellently to strengthen teeth and bones. Plus, these fruits have anthocyanins in them, which fight against inflammation, which commonly occurs in those who have arthritis or gout.

When one includes acerola cherries in his diet, he finds his teeth, bones, and joints improving. What’s more, acerola has potassium, which is helpful in protecting muscles against cramps and fatigue. Thus, they are helpful for exercise enthusiasts.

Prevention of Scurvy

It’s obvious from the high content of vitamin C in acerola cherries that the fruits can prevent scurvy, a disease caused by the deficiency of vitamin C.

Make Brain Healthy

Since acerola cherries are packed with antioxidants, they are helpful in making one’s brain healthy. These antioxidants help avoid brain problems like dementia and Alzheimer’s disease. Also, the bioflavonoids in acerola help improve cognition, regardless of age. Acerola can also improve focus.

Improve Vision

Being extremely high in vitamin A, which is essential for eye health, acerola cherries not only improve eyesight but also protect eyes from issues like cataracts and retinal hemorrhages. Also, vitamin C present in acerola contributes to eye health.

Protection from Aging

The human body falls prey to early aging when toxins accumulate in it, free radicals damage cells and tissues, and collagen production is reduced. The various nutrients in acerola cherries take care of all these three factors.

Firstly, the antioxidants in acerola fruits eliminate toxins from the body. The extract of these cherries has been found to eliminate free radicals, too.

Moreover, acerola cherries have vitamin C in them, which increases collagen production. Thus, acerola cherries prevent diseases, oxidative damage, and skin damage, thus stopping early aging.

Great for Skin

As mentioned above, vitamin C in acerola helps to increase the production of collagen, which is responsible for the elasticity and health of the skin. Thus, eating acerola cherries regularly can improve the health of one’s skin.

Reduction in Fatigue

Acerola also has minerals like zinc, potassium, and manganese in them, which bring a dramatic improvement in one’s energy levels. Also, stress can be eliminated by adequate levels of vitamin C, which is provided by acerola.

Together, all this vitamin and mineral content helps reduce one’s stress and keep the body energetic all through the day.

Improvement in Metabolism

Acerola cherries have the entire vitamin B complex present in them, including folic acid, riboflavin, and niacin, which help improve your metabolic and hormonal processes and help your body become healthier and function smoothly.

Help Lose Weight

Acerola cherries can support weight loss indirectly due to their nutrient-dense profile and low calorie content.

They are rich in antioxidants, particularly vitamin C, which helps boost metabolism and energy levels.

The fiber in acerola cherries promotes a feeling of fullness, reducing the likelihood of overeating.

Additionally, their ability to support healthy digestion and reduce oxidative stress can contribute to a balanced approach to weight management.

While acerola cherries alone won’t cause weight loss, they can be a valuable addition to a healthy diet and active lifestyle.

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Acerola Cherries Nutritional Profile

100 grams of acerola cherries contain:

Vitamin A 38 µg (26% RDA)
Thiamine 0.027 mg (2% RDA)
Riboflavin 0.06 mg (4.5% RDA)
Niacin 0.40 mg (2.5 % RDA)
Pantothenic acid 0.309 mg (6% RDA)
Pyridoxine 0.009 mg (<1% RDA)
Folate 14 µg (3.5% RDA)
Vitamin C 1677.6 mg (1864% RDA)
Iron 0.2 mg (2.5% RDA)
Calcium 12 mg (1.2% RDA)
Sodium 7 mg (1.2% RDA)
Potassium 146 mg (3% RDA)

Zinc 0.1 mg (1% RDA)
Copper 0.086 mg (9% RDA)
Phosphorus 11 mg (1.5% RDA)
Manganese 0.07 mg (0.5% RDA)
Magnesium 18 mg (4.5% RDA)
Selenium 0.6 µg (1% RDA)
Energy (calories) 134 kJ (32 Kcal) (1.5% RDA)
Carbohydrates 7.69 gram (6% RDA)
Fat 0.30 gram (1.5% RDA)
Protein 0.40 gram (<1% RDA)
Dietary fiber 1.1 gram (3% RDA)

Of course, these values differ depending on the growing conditions, weather, etc.

Acerola Cherries Risk Factors

Acerola cherries are generally safe for most people when consumed in moderation. However, there are a few potential side effects and risks to consider:

High Vitamin C Intake: Acerola cherries are extremely rich in vitamin C, and consuming excessive amounts can lead to side effects such as stomach upset, diarrhea, and kidney stones in susceptible individuals.
Allergic Reactions: Though rare, some people may experience allergic reactions, including itching, swelling, or breathing difficulties.
Interactions with Medications: High doses of vitamin C from acerola cherries may interfere with certain medications, such as blood thinners or chemotherapy drugs.
Dental Sensitivity: The natural acidity of acerola cherries can contribute to enamel erosion if consumed frequently without proper dental hygiene.

People with gout should limit their intake of acerola cherries because excessive vitamin C consumption may elevate uric acid levels, potentially triggering or worsening gout symptoms. While vitamin C in moderate amounts can help reduce uric acid levels, very high doses might have the opposite effect in some individuals. It's essential for people with gout to monitor their vitamin C intake and consult a healthcare provider to determine a safe consumption level tailored to their needs.

Acerola cherries may cause mild side effects in some individuals, including insomnia and upset stomach. Consuming them in excess can lead to more pronounced issues, such as diarrhea, due to their high vitamin C content.

The natural acidity of acerola cherries might also irritate the stomach in sensitive individuals. To avoid these side effects, it is recommended to consume acerola cherries in moderation and monitor your body's response, especially if you have a sensitive digestive system or difficulty sleeping.

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Acerola cherries are easily grown shrubs/small trees that don't require any extra care. If you have some free area in your garden, plant 2-3 of these wonderful and really healthy berries and enjoy them both fresh or processed.