Table of contents:
- Key benefits
- Nutritional composition of camu camu
- How to consume
- Recipe for Pink Camu Camu Juice
- Possible side effects
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 normally consumed in ice cream, yogurt, jams, soft drinks and sweets, and can also be purchased in pill or powder form at he alth food stores.
Consumption of camu camu provides the following he alth benefits:
- 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;
- Act as an anti-inflammatory, as its content of antioxidants reduces the concentration of pro-inflammatory markers, which can improve the symptoms of diseases such as arthritis, for example;
- Fighting the flu and the common cold, as it has a lot of vitamin C;
- Reduce the risk of oxidative stress and cell damage, which could lower the risk of chronic disease, heart disease, and cancer;
- Prevent premature aging, as vitamin C helps maintain the body's collagen, a substance that prevents wrinkles and expression marks;
- May help control blood pressure, as it has bioactive compounds that can cause vasodilation, reducing blood pressure;
- May help control blood glucose, as it is rich in phenolic compounds capable of inhibiting carbohydrate digestion and glucose absorption at the intestinal level, in addition to stimulating secretion of insulin to the pancreas, modulate glucose release from the liver, activate insulin receptors and glucose uptake in insulin-sensitive tissues.
Some studies were carried out with rats in which the consumption of camu camu favored weight loss, as it promotes changes in the intestinal microbiota, regulates glucose and insulin, preventing the accumulation of fat at the abdominal level and in the liver, however more studies are needed to prove this benefit.
Nutritional composition of camu camu
The following table shows the nutritional composition for 100 g of camu camu powder:
|Components||Amount 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|
|Fat||0, 1 g||2, 5 g|
|Fibers||0, 4 g||23, 4 g|
|Vitamin C||2780 mg||6068 mg|
To increase the absorption of iron from the diet, camu camu should be consumed after lunch or dinner, as its high content of vitamin C helps 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
The 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 should be consumed by diluting 1 level tablespoon in 1 glass of water, taking the mixture 2 times a day. When taken in tablet form, 1 capsule of 500 mg should be taken twice a day, once in the morning and once in the afternoon.
Recipe for Pink Camu Camu Juice
This juice helps improve bowel function, prevent wrinkles and strengthen the immune system, due to its fiber and antioxidant content. The juice can be consumed for breakfast or snacks.
- 1 banana;
- 3 strawberries;
- 1 apple with skin;
- 1 small beetroot;
- 1 handful of spinach;
- 1 teaspoon camu camu;
- 1/2 glass of water.
Beat all ingredients in a blender and drink without adding sugar. To make the juice creamier, you can use frozen bananas.
Possible side effects
Due to its high content of vitamin C, 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.