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Camu Camu
Camu camu, Myrciaria dubia, is a small, bushy tree that grows in swampy areas of the Amazon basin in Colombia, Ecuador, Bolivia, Peru, and Brazil. The plant grows to heights ranging from 10 to 16 feet. It produces small, sweet-smelling white flowers and reddish-purple berries the size of cherries.
The camu camu plant begins to bear fruit from the age of three, and grows best in hot, damp tropical climates. It requires a ton of water, and is able to withstand flooding for 4 to 5 months at a time with its roots completely submerged. In fact, the fruit is harvested at the peak of the rainy season, which must be accomplished by boat.
On average, one plant will produce around 26 pounds of fruit per year. Camu camu berries are very acidic, so the pulp has traditionally been mixed in milk or water with a little sugar added for taste. Today you can find camu camu in ice cream, sweets, and fruit drinks all over the Amazon region.
Camu Camu Benefits
Camu camu is a substantive source of minerals, such as potassium, sodium, zinc, magnesium, calcium, manganese, and copper. It also contains a wide range of amino acids, organic acids (like citric and malic acids), and fatty acids, such as linoleic and oleic acids.
Camu camu is a major source of bioactive compounds like polyphenols, which include flavonoids, phenolic acids, tannins, and lignans. But the main nutrient in camu camu that gets the most attention is vitamin C.
Camu camu has so much vitamin C (around 2-3% of its weight) that it’s hard to fathom. In fact, it has 50-60 times more than oranges, which are famous for their vitamin C content. Camu camu is the highest known source of this important nutrient, containing over 1000% of our daily recommended value in just one teaspoon of its powder.
Vitamin C is a powerful antioxidant, which sometimes gets lost in the never ending list of more obscure, and more in-vogue, antioxidants. And if you’ve forgotten, antioxidants are important disease fighters, as they reduce the oxidative damage caused by free radicals that would otherwise run amok in our bodies.
Vitamin C is also a strong anti-inflammatory, and if you know anything about inflammation, having less of it means less chance for disease. In fact, some believe that disease cannot exist without inflammation, and vice versa. The presence of so much vitamin C in camu camu equates to superior eye health, along with lower rates of cancer and heart disease.
Few studies have been conducted on camu camu, as it’s still one of the new kids on the superfood block. However, purported benefits based on nutrient content, and a handful of studies, include …
- Cancer prevention
- Improved eye health
- Enhancement of cognitive function
- Improved mood
- Improved immune function
- Prevention of bacterial and viral infections
- Treatment for depression
- Prevention of gum disease
- Reduction in wrinkles
- Treatment for diabetes
- Better cardiovascular health
- Treatment for arthritis
One of the benefits of camu camu may be as a treatment for diabetes. A substance prolific in this Amazonian super fruit called ellagic acid has been shown to possess antidiabetic effects, as this 2012 study concluded.[104]
Because of its high vitamin C content, camu camu is excellent for the skin. Vitamin C is vital for healthier, more youthful looking skin, as it’s an important building block for collagen, which gives skin its elasticity. And it’s the breakdown of collagen that causes wrinkles. This in-depth article from Oregon State University details that vital connection between vitamin C and healthy skin.[105]
This 2015 clinical trial studied the antioxidative and anti-inflammatory properties of camu camu.[106] The trial consisted of 20 male smokers with an accelerated oxidative stress state. One group was given 1050 mg of vitamin C, while the other was given an amount of camu camu containing the exact same amount of vitamin C.
After just 7 days, all participants in the camu camu group showed significant reductions in oxidative stress markers, serum total reactive oxygen species levels, and several inflammatory markers. While the participants in the vitamin C group showed absolutely no changes. Which is exactly why it’s so important to get nutrients the way nature intended, rather than isolating them.
This 2013 study investigated the anti-obesity action of camu camu.[107] After 12 weeks of camu camu supplementation, the mousy subjects showed a reduction in weight, glucose levels, triglycerides, LDL cholesterol, and blood insulin levels. While HDL (good cholesterol) actually increased. And while the subjects of the study were rats, it’s still an impressive list of results.
Camu Camu Uses
Most likely you’ll be using the powder form of camu camu, which will be far superior to any store bought juice. However, there are still numerous possibilities for incorporating it into your diet. You can add it to smoothies, yogurt, oatmeal, homemade ice cream, or other frozen desserts.
You can use camu camu as an ingredient in homemade salad dressing, sauces, homemade energy bars, and other raw treats. And because it’s so acidic, you can even use it to marinade meat. Check out this video, where chef Julie Morris will tell you a bit more about camu camu, and the various ways you can use it.
And of course the internet is littered with recipes. Check out this camu camu recipes page on Pinterest. And another camu camu recipes page on the Navitas Naturals website. Both are loaded with mouth-watering recipes.
My go-to source for camu camu powder is Navitas Naturals. You may be able to find it at a local grocery store. But if not, you can order it online though iHerb for probably less. Especially considering you’ll get $5 off if you follow the link above.