Disclaimer: We assess fitness products through an unbiased, multi-step process. If you decide to buy something using the links we provide, we might receive a commission. Check out our disclaimer page for more information.
Introduction
In this article we are going to examine the health benefits of camu camu and different ways you can enjoy this amazonian fruit.
Camu camu (Myrciaria dubia) is a small, round berry native to the Amazon rainforest. It is known as a “superfood” because of its high nutrient content, particularly vitamin C. It has long been used by indigenous communities of the Amazon to improve health. In recent years, it has become increasingly popular in the United States, and several brands now produce and sell it in stores and online.
Camu camu berries are naturally acidic, like cranberries. This makes them too tart for most people to enjoy eating them fresh. Therefore, they are typically processed into other forms, such as blended juices, freeze-dried powder, or capsules. These processed forms make it easier to incorporate camu camu into your diet, as you can add them to smoothies, yogurt, oatmeal, or other foods.
Health benefits of camu camu
In addition to its tart taste, camu camu has a number of potential health benefits. Here ares some health benefits of camu camu, along with some tasty ways to incorporate it into your diet.
Vitamin C and antioxidant content
Camu camu is a berry that is packed with vitamin C. In fact, it is one of the most concentrated natural sources of vitamin C, according to a study published in the journal Antioxidants in 2022. The pulp of the camu camu fruit contains more vitamin C than most other fruits.
The recommended daily intake (RDI) of vitamin C varies depending on age, sex, and certain health conditions. According to the Office of Dietary Supplements, adult women should aim for 75 milligrams (mg) of vitamin C daily, and adult men should aim for 90 mg daily.
The upper limit for vitamin C intake is 2,000 milligrams (mg) daily. This means that you should not take more than 2,000 mg of vitamin C per day, unless advised by a healthcare provider. Taking more than 2,000 mg of vitamin C daily can cause side effects, such as an upset stomach.
The processing of camu camu can destroy some of its natural vitamin C content. However, even in a processed state, camu camu is still an excellent source of vitamin C. A study published in the Journal of Alternative and Complementary Medicine in 2015 found that the way camu camu is stored can also affect its vitamin C content.
The study found that the concentration of vitamin C in camu camu decreases over time, and the rate of decrease depends on the temperature at which it is stored. At zero degrees Celsius, the concentration of vitamin C decreased by 26% over 335 days. However, even after this loss, the concentration of vitamin C was still 1.16 grams per 100 grams of pulp.
This means that camu camu can still be a good source of vitamin C even if it is stored for a long time at a cold temperature. However, it is important to note that the vitamin C content will continue to decrease over time, so it is best to consume camu camu as soon as possible after it is harvested.
In addition to vitamin C, camu camu is also rich in other antioxidants. In fact, the study has also found that camu camu has a higher antioxidant content and activity against free radicals than other fruits.
Free radicals are unstable molecules that can damage cells and lead to premature aging and chronic diseases. Antioxidants help protect cells from damage caused by free radicals.
So, camu camu could be a good way to protect your cells from damage and reduce your risk of chronic diseases.
Other vitamin, mineral, and amino acid Content
A 2015 study published in Food and Nutrition Sciences found that camu camu has numerous health benefits, including its mineral content. The study analyzed the nutrient profile of freeze-dried camu camu and found that it is a good source of potassium and calcium.
The nutrient profile of camu camu also includes magnesium, manganese, iron, zinc, copper, and vitamin B12, albeit in smaller amounts.
The researchers also found that camu camu contains some amino acids, but it is not a complete protein. A complete protein contains all nine essential amino acids, which are the amino acids that the body cannot produce on its own. Camu camu does not contain all nine essential amino acids, so it is not a complete protein.
However, camu camu does provide some essential amino acids, which can be beneficial for health. Essential amino acids are important for building and repairing muscle tissue, and they also play a role in other bodily functions, such as energy production and the immune system.
Overall, camu camu is a nutrient-rich fruit that has the potential to promote good health. However, it is important to note that it is not a complete protein and should not be relied on as a sole source of protein.
May provide anti-inflammatory benefits
Camu camu may have anti-inflammatory properties. Two studies conducted on animals in 2015, published in the Journal of Alternative and Complementary Medicine, demonstrated its potent anti-inflammatory properties. However, more human studies are needed to confirm these findings.
One study published in 2018 in the journal Medicines described two human studies in which camu camu was found to decrease inflammation. The researchers hypothesized that polyphenols, antioxidants found in camu camu, may provide anti-inflammatory benefits and help reduce inflammation.
Overall, more research is needed to understand how camu camu may reduce or prevent inflammation in the body.
Impact on obesity and metabolic syndrome
A study published in 2019 in the journal Gut gave mice on high-fat, high-sugar diets camu camu. The mice experienced beneficial changes in their gut microbiome and reduced obesity..
The mice’s weight gain stopped after 14 days of consuming camu camu. The researchers also found that camu camu improved the metabolic syndrome in the mice.
The researchers believe that the beneficial effects of camu camu on the gut microbiome may be responsible for its ability to improve metabolic syndrome. The gut microbiome is a community of bacteria that live in the gut. These bacteria play an important role in digestion, immunity, and other bodily functions.
Metabolic syndrome is a group of risk factors that increase the risk of heart disease, stroke, and type 2 diabetes. These risk factors include:
- Abdominal obesity: Having too much fat around your waist.
- High triglyceride levels: A type of fat found in the blood.
- Low HDL cholesterol: Also known as “good” cholesterol.
- High blood pressure: The force of blood pushing against the walls of your arteries.
- High fasting blood sugar levels: The amount of sugar in your blood after you have not eaten for 8 hours.
Still, more research is needed to confirm the findings of this study and to determine the optimal dose of camu camu for humans. However, the results of this study suggest that camu camu may be a potential treatment for metabolic syndrome.
How to use camu camu in meals
Many of the health benefits of camu camu have not been confirmed by research, especially in humans. However, the fruit is a good source of vitamins and minerals, and it is high in antioxidants.
If you are interested in incorporating camu camu into your diet, you can purchase camu camu powder and add a small amount to smoothies, yogurt, oatmeal, or baked goods. You can also try adding about a quarter teaspoon to your favorite herbal tea.
Be aware of a few risks of camu camu
Camu camu supplements should be taken with caution, especially by pregnant or nursing individuals. Most supplements carry a warning for these groups, stating that they should consult their healthcare provider before taking them.
It is also important to discuss any supplement or medicinal therapy you plan to take with your healthcare provider, regardless of your health status. This is especially important if you are already taking other medications or supplements or undergoing medical treatments.
Your healthcare provider can help you determine if camu camu is right for you and can help you avoid any potential interactions with other medications or supplements.
Here are some of the reasons why it is important to consult your healthcare provider before taking camu camu supplements:
- Camu camu supplements can interact with certain medications. For example, camu camu can increase the risk of bleeding when taken with blood thinners.
- Camu camu supplements can have side effects. These side effects can range from mild to serious and can vary from person to person.
- Camu camu supplements are not regulated by the Food and Drug Administration (FDA). This means that there is no guarantee of their safety or effectiveness.
By consulting your healthcare provider, you can get the information you need to make an informed decision about whether or not to take camu camu supplements.
Conclusion
Camu camu is a berry native to the Amazon rainforest. It is known for its high vitamin C content and potential health benefits, such as reducing inflammation and fighting obesity. However, as of the time of writing this article (August 2023) more research is needed to confirm these benefits in humans.
Camu camu is typically available in powder form. It can be added to smoothies, yogurt, or oatmeal, or taken as a supplement. If you are considering taking camu camu, it is important to talk to your healthcare provider first. They can help you determine if it is right for you and can advise you on the best way to take it.
By talking to your healthcare provider, you can get the information you need to make an informed decision about whether or not to take camu camu.
