Camu Camu Benefits: Nutrition, Dosage, & Side Effects

Camu camu is a maroon or purple-black fruit with sweet or acidic flesh. The benefits of Camu camu can be attributed to its vitamin C content. This sour berry is native to the Amazon rainforest and has immune-boosting properties. The antioxidants in this fruit help fight inflammation and can act against oxidative stress. But is this fruit safe for consumption? This article explores the health benefits and possible side effects of the superfood Camu Camu.Keep reading!

What Is Camu Camu?

Myrciaria dubia or camu camu is a special bushy tree from the Amazon rainforest. The tree bears round red berries that resemble cherries that are native to Brazilian and Peruvian Amazon.

Ryan, a blogger, journeyed through Ecuador, where he encountered the intriguing camu camu. It was initially misidentified as a plum by a local vendor. He says in his blog, “The camu camu (small reddish fruit…) was called a plum by the local woman who sold it to us, though we later found that plum seems to be a common word for otherwise unidentifiable fruit (we saw many different ‘plums’ later on). They had a yellow flesh and were quite sweet and juicy with a stone in the middle (i).”

With the increasing demand for immunity-boosting foods, camu camu is gaining popularity as a supplement. The fruit is a rich source of vitamin C and antioxidants. It is edible with a sweetish tangy flavor. In studies, it was found to prevent immune-related disorders in mice (1).

Camu Camu Nutrition Facts

Camu camu is rich in vitamins and minerals. It is a high antioxidant food. Following are the nutrients in 100 grams of camu camu pulp:

• Vitamin C: 2.4 to 3 g
• Vitamin B2 (Riboflavin): 0.04 mg
• Vitamin A: 14.2 µg
• Vitamin B1 (Thiamin): 0.01 mg
• Magnesium: 12.38 mg
• Calcium: 27 mg
• Phosphorus: 17 mg
• Carbohydrate: 4.7 g
• Total Dietary Fiber: 0.6 g
• Protein: 0.5 g

How Does Camu Camu Work?

Camu camu is antimicrobial, antioxidant, andantiproliferativeⁱ  The property of drugs used to suppress the growth of malignant cells into surrounding tissues and stop the spread of cancer. in nature. Its high phenolic concentrations inhibit the growth of bacteria. It is also rich in vitamin C that contributes to its antioxidant nature (2). It may also help treat immune-related disorders, though more research is required in this regard.

We have discussed the health benefits of camu camu in the following section.

Evidence-Based Health Benefits Of Camu Camu

1. Has Antioxidant And Anti-Inflammatory Properties

This Amazonian berry is rich in antioxidants and can also reduce inflammation (3). Antioxidants protect the cells from the harmful action of free radicals. Regular intake of camu camu in specified dosage can help fight inflammation and decrease oxidative stress. This suggests that it may improve skin health by tackling conditions caused by oxidative stress and inflammation. However, the bioactives in camu camu responsible for these properties are yet to be clearly established.

2. May Improve Immune Function

Camu camu is rich in vitamin C that is known for its immune-boosting activity. Vitamin C also protects the body against oxidative stress caused by free radicals (4). So, consuming camu camu may improve your  immune system function.

3. May Help Maintain Blood Cholesterol Levels

The vitamin C in camu camu can reduce the levels of serum cholesterol and also help maintain blood cholesterol levels (5).

4. May Help With Iron Absorption

The high vitamin C in camu camu facilitates iron absorption. Vitamin C can effectively absorb the iron from a meal (6).

5. May Help Regulate Postprandial Glycemia

Postprandial glycemia is characterized by a quick spike in blood sugar levels after a high-carbohydrate meal. Camu camu juice may be an effective natural remedy for controlling postprandial glycemia (7).

6. May Help Regulate Blood Pressure Levels

The seed coat of camu camu may have anti-hypertensive compounds that may help dilate blood vessels and lower blood pressure (8).

7. May Aid Weight Loss

Camu Camu may aid weight loss by preventing visceral fat deposition and positively altering the gut bacteria (9). However, more research in humans is warranted in this regard.

These are the major benefits of camu camu. But before you go for the fruit, you must be aware of its potential side effects too.

Camu Camu: Potential Side Effects

Almost all natural foods may have a few potential side effects that generally occur due to its overconsumption. Camu camu also, if taken in excess, may cause the following adverse effects.

1. Digestive Problems

The high levels of vitamin C in camu camu may increase the levels of stomach acids and lead to intestinal wall damage, along with other digestive problems. However, research is limited in this regard.

2. Insomnia And Appetite Loss

Some believe camu camu may elevate serotonin levels that may lead to insomniaⁱ  A sleep disorder that makes it difficult to fall and stay asleep caused due to stress or psychological conditions, such as depression. or a loss of appetite.

Serotonin is essential for regulating your mood and appetite. It is a neurotransmitter that tells the brain whether you are happy or hungry.

Although a healthy serotonin level can alleviate depression, improve your mood, and make you feel happier, excess of it may lead to adverse effects like lack of sleep and loss of appetite. However, limited research is available to prove this adverse effect of camu camu.

3. Chronic Diarrhea

Digestive problems usually lead to constipation and bloating or diarrhea. With camu camu, excess vitamin C may lead to counter-reactions and diarrhea (10).
Note that these side effects, though adverse, are rare. But keep in mind not to consume camu camu in excess.

Dosing

Camu camu is preferably consumed in the form of powder as the fruit has a strong tangy flavor. Five grams of camu camu powder has 682 mg of vitamin C, and covers 760% of the Recommended Dietary Intake (RDI) of vitamin C. The Tolerable Upper Limit (TUL) for vitamin C is 2,000 mg per day and the current recommended dietary allowance (RDA) of vitamin C is 75 mg for women and 90 mg for men. However, these recommendations may slightly vary from one individual to another (11), (12).

Here are some ways to consume Camu Camu in powder form.

How To Use Camu Camu Powder

• Add it to your homemade energy or protein bars to increase their nutritional value.
• Steep it in hot water to make camu camu tea. You may also infuse it into herbal teas for added vitamin C and a unique flavor.
• Swap it for lemon zest while making baked goods like muffins, pancakes, or waffles.
• Mix it in with gelatin and any sweetener to make homemade vitamin C gummies.
• Add it to your chia pudding for an extra burst of flavor and nutrients.
• Add it to your fruit sorbet recipes to give them a zesty, citrusy twist.

Quick Tip

You can also consume powdered camu camu with smoothies, oatmeal, and fruit salad dressings.

Before you try any of these methods to use camu camu powder, here are a few things you should know.

Interactions

Camu camu may possibly interact with few chemotherapy drugs that rely on free radicals. The vitamin C in camu camu may fight the free radicals and interrupt treatment. However, detailed scientific research is not conducted to clearly establish this interaction.

Special Precautions and Warnings

• Pregnant Women And Lactating Mothers: There is no scientific data to suggest any harmful impacts of camu camu on pregnancy. However, it is recommended to avoid the intake of camu camu without informing your gynecologist
• Driving: Camu camu is thought to cause dizziness in a few individuals. If you tend to experience the same, avoid driving right after consuming the fruit.
• Alcohol: The interaction between alcohol and camu camu is not yet established. However, it is advised to limit alcohol consumption while taking the fruit or any associated vitamins or supplements.

Quick Tip

Always add camu camu to your food after cooking to prevent the loss of vital nutrients from the heat.

Infographic: Benefits Of Camu Camu

Camu Camu fruit is loaded with vitamin C, which can be attributed to its health benefits. It is also rich in many other beneficial nutrients that provide an energy boost and promote overall health.

Learn more about the benefits of consuming Camu Camu from the infographic below.

Illustration: StyleCraze Design Team

Frequently Asked Questions

How does camu camu compare to other vitamin C sources?

Camu camu is one of the richest natural sources of vitamin C, containing up to 2.4-3.0 g of vitamin C per 100 grams of fruit (13). This value is significantly higher than in commonly known sources like oranges and lemons, which have 0.0591 and 0.053 g of vitamin C, respectively (14), (15).

Is camu camu good for your liver?

Yes, animal studies have found that the powerful antioxidants and phytochemicalsⁱ  Bioactive nutrients or chemicals found in plants rich in antioxidants that help resist bacteria, viruses, or fungi. in camu camu can help improve liver health and prevent oxidative damage (16).

Is camu camu good for detox?

Yes, it can help detox your liver and cleanse your system due to its rich antioxidant content.

Is camu camu aprebioticⁱ  A form of dietary fat that helps induce the growth or activity of beneficial microorganisms in the gastrointestinal tract. ?

Camu camu has been shown to act as a prebiotic due to its anti-inflammatory and antioxidant properties (17).

Is camu camu antiviral?

Camu camu has been shown to ease inflammation arising due to viral and bacterial infections (18).

Is camu camu low histamine?

Research suggests that camu camu can be beneficial in allergies as it helps reduce the synthesis of histamine (18).

Illustration: Camu Camu Benefits: Nutrition Dosage & Side Effects

Image: Stable Diffusion/StyleCraze Design Team

Explore the remarkable health benefits, uses, and reviews of camu camu in this informative video. Enhance your well-being with this superfood and unlock its potential for a healthier lifestyle.

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Dr. Pallavi SrivastavaClinical Nutritionist

   

Pallavi Srivastava is a Clinical Nutritionist with over 16 years of experience and the founder of Q-Slim Fitness Studio. She has dealt with more than 6000 clients, including Industrialists, Politicians, TV and film Celebrities, etc.

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Tanya ChoudharyHealth & Wellness Writer

 

Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin, hair, and health. She believes in the right health and lifestyle practices and strives to promote the same to everyone around her.

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