Camu camu: what it is, benefits and how to consume

Camu camu is a typical fruit from the Amazon region that has a high amount of vitamin C, being much richer in this nutrient than other fruits such as acerola, orange, lemon or pineapple. This fruit is typical of South American countries, such as Peru, Brazil and Colombia and its scientific name is Myrciaria dubia.

However, this fruit has a very acidic flavor and is usually consumed in ice cream, yogurt, jam, soft drinks and sweets, and can also be purchased in the form of pills or powder in health food stores.

Main benefits

The consumption of camu camu provides the following health benefits:

1. Strengthen the immune system, as it contains a large amount of antioxidants, such as vitamin C and flavonoids, such as anthocyanins and ellagic acid, helping to fight diseases such as herpes, for example; To act as an anti-inflammatory, as its antioxidant content decreases the concentration of pro-inflammatory markers, and may improve the symptoms of diseases such as arthritis, for example; Fight the flu and the common cold, since it has a large amount of vitamin C; Decrease the risk of oxidative stress and cell damage, which could decrease the risk of chronic diseases, heart problems and cancer; Prevent premature aging, since vitamin C helps to maintain the body's collagen, a substance that prevents wrinkles and expression marks; It can help in controlling blood pressure, as it has bioactive compounds that can cause vasodilation, reducing blood pressure; It can help in the control of glycemia, since it is rich in phenolic compounds capable of inhibiting the digestion of carbohydrates and the absorption of glucose at the intestinal level, in addition to stimulating the secretion of insulin to the pancreas, modulating the release of glucose from the liver, activate insulin receptors and glucose uptake in insulin sensitive tissues.

Some studies have been carried out with rats in which the consumption of camu camu favored weight loss, since it promotes alteration of the intestinal microbiota, regulates glucose and insulin, preventing the accumulation of fat at the abdominal level and in the liver, however it is necessary more studies that can prove this benefit.

Nutritional composition of camu camu

The following table shows the nutritional composition for 100 g of camu camu powder:

Components	Quantity in 100 g of fruit	Quantity of 100 g of powdered fruit
Energy	24 kcal	314 kcal
Carbohydrates	5.9 g	55.6 g
Protein	0.5 g	5.6 g
Fats	0.1 g	2.5 g
Fibers	0.4 g	23.4 g
Vitamin C	2780 mg	6068 mg
Iron	0.5 mg	-

To increase the absorption of iron from the diet, one should consume camu camu after lunch or dinner, as its high content of vitamin C helps to increase the amount of iron absorbed in the intestine. In addition, it is important to remember that the fruit pulp has a lower concentration of vitamin C than the powder, due to the water that is preserved in the pulp and dilutes the nutrients.

How to consume

Camu camu can be consumed fresh in the form of juice, diluting about 50 g of the fruit in 1 liter of water.

In addition, this fruit can also be found in powder, which must be consumed by diluting 1 shallow tablespoon in 1 glass of water, taking the mixture 2 times a day. When consumed as tablets, one 500 mg capsule should be taken twice daily, once in the morning and once in the afternoon.

Pink Camu Camu Juice Recipe

This juice helps to improve the functioning of the intestine, prevent wrinkles and strengthen the immune system, due to its fiber and antioxidant content. The juice can be consumed for breakfast or snacks.

Ingredients:

• 1 banana; 3 strawberries; 1 unpeeled apple; 1 small beet; 1 handful of spinach; 1 teaspoon of camu camu; 1/2 glass of water.

Method of preparation:

Beat all ingredients in a blender and drink without adding sugar. To make the juice more creamy, you can use the frozen banana.

Possible side effects

Due to its high content of vitamin C, the excessive consumption of this fruit in powders, capsules or the fruit itself, as it can cause an excess of this vitamin in the body. In addition, as vitamin C favors the absorption of iron, it can cause an excess of this mineral in the body, however this situation is not common.

Both situations can cause gastrointestinal disorders such as diarrhea, nausea, abdominal pain and vomiting.