Camu Camu

The camu camu berry comes from the camu camu shrub (Myrciaria dubia), a small tree that’s a member of the myrtle (Myrtaceae) plant family.  An average serving of camu camu has around 50 times more vitamin C, 10 times more iron and three times more niacin than an orange.

Myrciaria dubia is related to the rumberry and guavaberry plants. Each wild shrub can yield around 26 pounds of berries per year. The berries, which are yellowish/red, tend to be very sour, which is why they are commonly ground into a powder and mixed with other foods, rather than eaten on their own.

Camu camu benefits include supporting inflammation, gum and eye health, and treating herpes, low moods, and much more.

Camu camu is full of phytochemicals, minerals and amino acids like serine, leucine and valine. It also contains an estimated 355 micrograms of carotenoids, mostly lutein, beta-carotene and zeaxanthin.

According to the Heal With Foods website, 100 grams of camu camu fruit (Myrciaria dubia) contains:

• 0.4 grams protein
• 0.2 grams fat
• 2145 milligrams vitamin C (3575 percent DV)
• 2.1 milligrams manganese (106 percent DV)
• 0.2 milligrams copper (10 percent DV)
• 0.5 milligrams iron (3 percent DV)
• 12.4 milligrams magnesium (3 percent DV)
• 15.7 milligrams calcium (2 percent DV)
• 83.8 milligrams potassium (2 percent DV)
• 0.4 milligrams zinc (2 percent DV

Along with having the highest levels of vitamin C on the planet, camu camu also has other antioxidants like polyphenols and ellagic acid. Together, these nutrients can help you recover from the common cold or flu.

The nutrients from camu camu can also support gut health and block free radicals and other pathogens from entering the body, providing protection against bacterial infections, viruses and other issues.

Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could lead to lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity.

These antioxidants and phytochemicals benefit the liver in several ways. The high vitamin C content improves liver health. For individuals with liver diseases like cirrhosis, the administration of vitamin C has shown positive outcomes. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia juice.

Camu camu berries’ high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood. Camu camu may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical. Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production.  In a study conducted at Montreal’s Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood.

The powerful antioxidants and antiviral components of camu camu can fight against gum diseases like gingivitis. Some gum disease sufferers have report experiencing great results from taking two teaspoons of camu camu powder per day. Having healthy gums is also important since gum health is directly linked with heart health.

Myrciaria dubia has been studied for its possible ability to help slow and improve the aging process. It’s powerful antioxidants may help reduce oxidative stress, particularly in the elderly or among those with chronic pain. Nutrients in camu have also been found to help reduce inflammation such as by lowering inflammatory markers including interleukin (IL-6) and high sensitive C-reactive protein (hsCRP).

Inflammation is a major root cause of many age-related diseases, such as heart disease, diabetes, Alzheimer’s and arthritis. Camu camu berries are believed to act as powerful anti-inflammatory foods that help protect the heart and arteries against thickening and hardening (a risk factor for heart disease), while also improving blood sugar levels and insulin response. A 2018 study also found that camu could help improve vasodilation and blood pressure among young adults.

Camu camu fruit can also have a positive effect on eye issues like macular degeneration, which becomes more common with an increase in age. Vitamin C and other essential nutrients can slow the progression of age-related macular degeneration and visual acuity loss. Age-related macular degeneration is the leading cause of blindness in people over age 55 in the Western world and the number of people with age-related macular degeneration is expected to triple by 2025. (Wear your sunglasses!)

How to Buy

The easies way to incorporate camu camu into you diet is in powder form.

Sunfood Super Foods –  Raw, Organic. 100% Pure Camu Camu Super Berry. No Fillers, Additives or Preservatives. Great for Drinks, Juices, Smoothies. 3.5 oz Bag

Organic Camu Powder – from Navita

In addition, you can find this fruit in pill form or as a juice, similar to acerola cherry or acai berry. The powder is easiest to find at stores and it is available online. Some studies have found positive effects using about 0.3 cups of camu juice daily.

Some people also experiment with using skin cream, serums or skin masks made with camu because of the antioxidant and brightening effects of vitamin C. When used in oil form on the scalp, it can also boost the health of your hair.

How to Store

Raw Camu Camu Powder has a shelf life of two to three years.

• Avoid exposure to heat. The powder will remain fresh if stored at room temperature or below.
• Avoid exposure to direct sunlight.
• Squeeze all of the air out of the bag before sealing.
• Seal the bag tightly after each use.
• Store the powder in a dry place, and avoid all contact with moisture.

How to Cook

The most popular form is camu camu powder, which is added to drinks and smoothies, or mixed with foods like oatmeal and yogurt. It can also be sprinkled on other types of cereals or used in baked goods, although cooking it at high temps may destroy some of the phytonutrients.

In recent years, it’s also been used in ice creams, frozen yogurts, popsicles and other sweets not only for the tart taste, but for its coloring capabilities.

• Camu camu berries can be very tart and unpleasant in terms of taste, so powdered versions are most popular as supplements.
• Camu camu powder dosage recommendations vary, but a typical dosage is about 1-3 teaspoons of powder per day. More than this may provide too much vitamin C and lead to side effects. When purchasing powder or supplements, always look for the correct species name Myrciaria dubia.