Myrciaria dubia, commonly referred to as camu camu, is a sour berry that bears a resemblance to cherries in color. This fruit is originally from the Amazon rainforest and has become increasingly popular around the globe due to its various alleged health benefits.
The fresh berries are characterized by their tart taste, which is why they are often available in the form of supplements, including powders, tablets, or juices.
Researchers classify camu camu as a superfood, primarily because it contains significant levels of various nutrients and beneficial phytochemicals, with a particular emphasis on vitamin C.
Below are seven health benefits of camu camu that scientific research validates.
Contains antioxidants
Camu camu impresses with its antioxidant capabilities, as it is rich in vitamin C and a variety of other powerful compounds, including flavonoid antioxidants like anthocyanins and ellagic acid.
The role of antioxidants is to shield cells from the detrimental effects of free radicals. An overabundance of these free radicals can result in chronic health problems, such as heart disease and cancer.
Camu’s substantial antioxidant properties may offer significant advantages for smokers, who often face increased free radical exposure from smoking, leading to oxidative stress.
A week-long study involving 20 male smokers showed that participants who ingested 0.3 cups (70 ml) of camu camu juice, providing 1,050 mg of vitamin C daily, reduced oxidative stress and inflammatory markers, such as C-reactive protein, significantly.
In contrast, the placebo group that received a vitamin C tablet showed no changes in these markers. This finding indicates that the combination of various antioxidants found in camu camu berries offers a more effective antioxidant effect than vitamin C alone.
High in vitamin C
Camu camu is an excellent source of vitamin C.
Vitamin C is essential for various functions within the body. It plays a crucial role in bolstering the immune system and is vital for collagen synthesis, a protein that provides support to the skin, bones, and muscles.
Additionally, vitamin C serves as a potent antioxidant, safeguarding cells from unstable molecules known as free radicals.
While free radicals are a natural outcome of cellular processes, their excessive production can occur due to factors such as stress, inadequate nutrition, and environmental pollutants.
An imbalance where free radicals exceed antioxidants can result in oxidative stress, a condition associated with chronic diseases including diabetes, cardiovascular issues, and cancer.
Incorporating foods high in antioxidants, such as vitamin C, can aid in mitigating oxidative stress and reducing free radical damage.
Researchers report that Camu camu contains as much as 3 grams of vitamin C per 3.5 ounces (100 grams) of the fruit.
However, due to its intensely sour flavor, people seldom consume it fresh and more commonly find it in powdered form.
The dehydration process enhances the vitamin C concentration per gram compared to the fresh fruit.
Nutrition labels indicate that camu camu powder can provide up to 750% of the Reference Daily Intake (RDI) of vitamin C in just one teaspoon (5 grams).
It is important to note that the vitamin C content in camu camu products may vary based on factors such as the geographical origin of the fruit.
Fight inflammation
Camu camu may play a role in alleviating inflammation within the body.
Chronic inflammation can adversely affect cellular health and is associated with various conditions, including cancer, heart disease, and autoimmune disorders.
The pulp of the camu camu fruit is rich in ellagic acid, an antioxidant known to inhibit the enzyme aldose reductase, which is responsible for triggering inflammation.
A study involving male smokers demonstrated that consuming 0.3 cups (70 ml) of camu camu juice, which contains 1,050 mg of vitamin C, for one week significantly reduced inflammatory markers such as interleukin (IL-6) and high-sensitivity C-reactive protein (hsCRP).
In contrast, a control group that received a vitamin C tablet with the same dosage did not exhibit similar results.
This suggests that camu camu may have a unique combination of beneficial components that help the body combat inflammation.
Additionally, the seeds of the camu camu fruit are known to contain potent anti-inflammatory compounds, and research involving mice has shown that extracts from these seeds can suppress inflammation.
These findings are encouraging, but researchers need to conduct further investigations to fully comprehend the potential anti-inflammatory properties of camu camu.
How to use camu camu
Camu camu possesses a notably sour flavor, which renders it unappealing for many individuals when consumed in its raw state.
As an alternative, people often find camu camu available as pulp, puree, or juice, frequently sweetened to enhance its flavor profile.
However, most people prefer the berry in its powdered form. This preference makes sense because removing water increases the concentration of camu camu and extends its shelf life.
You can easily incorporate camu camu powder into smoothies, oatmeal, muesli, yogurt, and salad dressings. By blending it with other ingredients, you can mask the sourness, making it more enjoyable to consume.
You should add camu camu to dishes after cooking to preserve its nutrient content, particularly vitamin C, which heat can diminish.
In addition to these forms, companies also offer camu camu as extracts and concentrated supplements.
Potential side effects
The possible side effects associated with camu camu stem from its significant vitamin C concentration.
A mere teaspoon (5 grams) of camu camu can deliver 682 mg of vitamin C, which constitutes 760% of the Recommended Daily Intake (RDI) for this vitamin.
The authorities establish the Tolerable Upper Limit (TUL) for vitamin C at 2,000 mg per day, and they generally deem lower amounts safe for the majority of individuals.
Excessive consumption of vitamin C may lead to gastrointestinal disturbances, including diarrhea and nausea.
These adverse effects usually subside once you decrease the intake of vitamin C.
Vitamin C enhances iron absorption; therefore, individuals with conditions characterized by iron overload, such as hemochromatosis, should avoid camu camu.
Nonetheless, most individuals consider camu camu safe, and they rarely experience vitamin C toxicity, as the body does not retain this water-soluble vitamin.
Provided that one adheres to the recommended serving size, the likelihood of excessive vitamin C intake is minimal. It is advisable to review product labels, as different brands may offer varying vitamin C levels.
Additionally, if you are on medication, it is prudent to consult your healthcare provider prior to incorporating camu camu powder or supplements into your regimen.
The bottom line
The camu camu fruit and its seeds are abundant in essential nutrients and potent antioxidants, notably vitamin C and flavonoids.
Research suggests that camu camu may play a role in combating inflammation and lowering blood sugar and blood pressure levels.
Despite its sour flavor when fresh, camu camu can be conveniently incorporated into one’s diet through powder or concentrated supplement forms.
