In the forests of South America, Central America and the Caribbean, acerola (Malpighia glabra from its scientific name) grows profusely on the wild shrubs of the same name. Also called cherry of the Antilles or Brazil, it is consumed there daily in fresh fruit or in jam, in pastries and desserts … In France, where it does not grow, it is used in its derived forms (powder or juice) as a superfood, like guarana, Goji berriesoracai.
Stronger than citrus!
More than by its taste (sweet-acid, even a little harsh), it is by its richness in vitamin C (on average 1? 677 mg per 100 g) that the acerola flesh is distinguished. A vitamin recognized for its stimulating effect on the immune system, its antioxidant power and its role in the assimilation of iron. Thus, the little cherry of the West Indies far exceeds citrus fruits, which are considered the kings of vitamin C: a single acerola fruit contains 30 to 40 times more vitamin C than an orange, which provides “only” 50. mg per 100 g! It also prevails over the Kiwi and guava. “Only camu-camu, another Amazonian fruit recently entered in the category of superfoods, surpasses it in terms of vitamin C, with 2,500 mg per 100 g, ”explains Frédérique Laurent. In the form of juice, acerola was quickly used by sailors to prevent the risks of scurvy, sometimes fatal disease due to a vitamin C deficiency. Today, acerola-based food supplements are a natural alternative to vitamin C of synthetic origin.
Anti-fatigue cocktail
However, it is with the fruit and its derived forms that we can best benefit from all the virtues of acerola. It contains magnesium (18 mg per 100 g), potassium (146 mg per 100 g), calcium(12 mg per 100 g), plus other minerals and trace elements which, in synergy with vitamin C, help us fight against physical and mental fatigue. To his credit, too, many antioxidants: vitamin C, of course, but also vitamin A, flavonoids and anthocyanidins such as cyanidin, a pigment present in many red fruits. There are thus touches of acerola in various products (compotes, fruit juices, kale, herbal teas …) for a vitamin C bonus and antioxidant. Finally, you can add acerola powder or juice to your compotes, chutneys, smoothies, iced teas, infusions or “energy balls”.
In what forms is it found?
In powder
Raw and organic preferably, it is consumed diluted in water or fruit juice at a rate of 2 to 4 teaspoons per liter, or with compotes, yogurts … It has a slightly acidic taste. Our favorite : that of Sol Semilla, without added sugar.
In juice
10 ml can provide up to 65 mg of vitamin C. Its taste may surprise. The solution : dilute it in a little water or fruit juice. We choose it 100% fruit, organic and without preservatives (Voelkel, Salus).
As a food supplement
Tablets or capsules offer acerola alone or combined with ginseng, zinc… The quality of the products depends on the extracts used, but also on the manufacturing techniques and adjuvants. We favor organic references.
Ideas for every day
In muesli
Mix 30 g of cereal flakes (rice, oats, wheat, quinoa, buckwheat…), some Brazil nuts, 2 tbsp. to c. acerola powder, a few dried bananas and 2 diced dates. Serve with cow’s milk or vegetable milk.
In smoothie
In a blender, mix 1 mango, 1 frozen banana cut into slices, 1 orange and 2 tbsp. to c. acerola powder.
Add a little water (orcoconut water) to achieve the desired consistency.
In vinaigrette
Emulsify with a fork 4 tbsp. to s. olive or rapeseed oil (or a mixture of the two), with 2 tbsp. to c. acerola powder, 2 tbsp. to c. apple cider vinegar and 1 tsp. to c. of agave syrup. Add salt and pepper.
Express recipe
In compote
Peel 4 apples and 1 ripe mango, cut them into small cubes. Place everything in a saucepan with 25 cl of water, stew for about 25 minutes. Mix, then add 2 tbsp. to c. acerola powder.
Our expert
Frédérique Laurent, naturopath, author of “My special sports naturopathic bible”, ed. Leduc.s.
Read also:
Boost your energy with acerola
Superfoods … what for
Fatigue: how to fill up on vitamin C?
