The Camu Camu berry is still relatively unknown in Germany. Here you'll learn what makes this small berry from the rainforest a true superfood.
Table of contents
1. What is Camu Camu and where does it come from?
Camu camu is a plant native to the western Amazon region and belongs to the myrtle family ( Myrtaceae ). The plant is particularly widespread in Peru, Venezuela, Colombia, and northern Brazil.
The camu camu shrub can grow between 3 and 8 meters tall. It naturally grows primarily along rivers and lakes, where it can meet its high nutrient and moisture needs . Camu camu berries grow up to 3 cm in size and can weigh up to 14 g. They are usually reddish-orange to yellowish and often resemble apples in photographs.
2. Ingredients of Camu Camu
2000 mg of vitamin C per 100 g of camu camu – that's 10 times more than in bell peppers and 40 times more than in oranges! Camu camus are nutrient-rich power fruits that can cover your entire daily vitamin C requirement with just one serving . Vitamin C contributes to the normal function of the immune system and is therefore one of the most important vitamins of all [1].
In addition, Camu Camus also contains many other essential micronutrients such as:
- Amino acids
- Beta-carotene
- Vitamins B1, B2, B3,
- iron
- Calcium
- potassium
In terms of its individual nutrient composition, camu camu is very similar to acerola. Also hyped as a superfood, this small berry also has a high natural vitamin C content. But which fruit is better, camu camu or acerola ?
Camu camu has a higher vitamin C content and therefore a more potent effect : While a capsule containing acerola powder boasts 80 mg of vitamin C, a capsule containing camu camu extract provides twice that! With a whopping 160 mg per capsule, camu camu is an absolute vitamin C bomb !
3. How does Camu Camu work?
In addition to vitamin C, the provitamin beta-carotene is also considered a powerful antioxidant . Thus, camu camu provides you with valuable micronutrients as well as fast and effective support in the fight against oxidative stress .
Camu camu also contains polyphenol compounds such as phenolic acids and bioflavonoids. Bioflavonoids are pigments that give flowers and leaves their color. They share this property with beta-carotene, which is responsible for the coloring of carrots, tomatoes, and other fruits and vegetables. Like beta-carotene, they also serve to protect plants from free radicals .
One study found that consuming camu camu juice can reduce oxidative stress more effectively than a common vitamin C supplement. This has been attributed to the high natural vitamin C content in camu camu [2]. However, some researchers suspect that the potent effect of the small berry is due to its unique combination of vitamin C and other antioxidants [3].
As an athlete , you especially benefit from the high vitamin content of this red-orange power fruit : Vitamin C supports the normal function of your immune system during and after intense physical activity [4]. Therefore, using a camu camu supplement after training is especially worthwhile!
BRAINEFFECT HACK : In our ANTIOXIDANTS you will find, alongside a whole host of other good ingredients, the Camu Camu berry for an extra boost of vitamin C.
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4. Conclusion
Just one cherry-sized piece of Camu Camu covers your entire daily vitamin C requirement – it contains as much vitamin C as 20 oranges ! This makes these small fruits the perfect source for your daily vitamin boost and provides you with a far above-average portion of valuable antioxidants [5].
If you want to buy camu camu , you have a free choice of different powders. These are made directly from the freshly harvested fruit using a freeze-drying process and processed into pure, natural fruit powder . Since camu camu berries have a bitter taste and can lose their vitamin content due to the long transport time to Europe, powders are much more suitable here in Germany than eating the fruit raw.
Other users often share their camu camu experiences and recipe ideas online for some good suggestions. One option is to mix your powder daily with water , juice , or yogurt , or to make a delicious fruit shake . The herbal dietary supplement also works well as an addition to muesli or porridge .
However, if you prefer a more practical approach, you can also buy Camu Camu directly as a compact powder in capsule form. Make sure the capsules don't contain any unwanted additives like lactose or magnesium salts.
5. Sources
[1] Carr, A.C; Maggini, S. (2017), Vitamin C and Immune Function, Nutrients, Volume 9, Issue 11, Special Issue: Vitamin C in Health and Disease, p. 1211, https://www.ncbi.nlm.nih.gov/pubmed/29099763 .
[2] Langley, PC; Pergolizzi, JV; [...]; Ridgway, C. (2015), Antioxidant and Associated Capacities of Camu Camu (Myrciaria dubia): A Systematic Review, Journal of Alternative and Complementary Medicine, Volume 21, Issue 1, p. 8 - 14, https://www.liebertpub.com/doi/10.1089/acm.2014.0130 .
[3] Avila-Sosa, R.; Montero-Rodriguez, AF [...]; Navarro-Cruz, A. (2019), Antioxidant Properties of Amazonian Fruits: A Mini Review of In Vivo and In Vitro Studies, Oxidative Medicine and Cellular Longevity, Special Issue Volume 2019: Natural Bioactive Products with Antioxidant Properties Useful in Neurodegenerative Diseases, p. 8204129, https://www.hindawi.com/journals/omcl/2019/8204129/ .
[4] Effect of vitamin C supplementation on lipid peroxidation, muscle damage and inflammation after 30-min exercise at 75% VO2max (2008), The journal of Sports Medicine and Physical Fitness, Volume 48, Issue 2, p. 217 - 224, https://www.ncbi.nlm.nih.gov/pubmed/18427418 .
[5] Inoue, T.; Komoda, H.; Uchida, T.; Node, K. (2008), Tropical fruit camu-camu (Myrciaria dubia) has anti-oxidative and anti-inflammatory properties, Journal of Cardiology, Volume 52, Issue 2, p. 127 - 137, https://www.ncbi.nlm.nih.gov/pubmed/18922386 .
