Fruit

Acerola

Health
ScoreA+

Acerola is a tropical cherry native to Central and South America with extraordinarily high vitamin C content—over 50 times more per gram than oranges. This nutrient-dense fruit is prized for immune support and antioxidant protection.

Track Acerola in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Acerola scores 92

Nutrient density35

Protein quality4

Fiber content8

Healthy fats5

Bioactive compounds13

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 2610%Vitamin B6 25%Copper 13%Riboflavin 6.4%Magnesium 6.0%

Nutrition

per_100g

Calories

0.4g

Protein

7.7g

Carbs

0.3g

Fat

1.1g

Fiber

Health benefits

Enhanced immune function and reduced infection risk

strong evidence

Vitamin C supports neutrophil and lymphocyte function, improves antibody production, and strengthens epithelial barriers; the fruit's polyphenols provide additional antimicrobial and immunomodulatory effects

Protection against oxidative stress and cellular aging

strong evidence

Exceptionally high vitamin C and anthocyanin content neutralize free radicals; vitamin C also regenerates other antioxidants like vitamin E, amplifying antioxidant defense across cellular compartments

Improved collagen synthesis and skin health

strong evidence

Vitamin C is an essential cofactor for prolyl and lysyl hydroxylase enzymes required for collagen cross-linking and maturation, supporting skin elasticity and wound healing

Cardiovascular protection through anti-inflammatory pathways

moderate evidence

Polyphenolic compounds in acerola reduce pro-inflammatory cytokines and oxidative modification of LDL cholesterol; vitamin C supports endothelial function and vasodilation

Enhanced iron absorption and improved bioavailability of other nutrients

strong evidence

Vitamin C reduces ferric iron (Fe³⁺) to ferrous form (Fe²⁺), the more readily absorbed form; acidic compounds enhance mineral solubility throughout the GI tract

Pairs well with

·Pair with legumes or red meat because vitamin C dramatically increases non-heme iron absorption, supporting bioavailability of plant-based iron sources
·Combine with leafy greens (spinach, kale) because both provide complementary micronutrients and the vitamin C preserves folate stability during digestion
·Mix with healthy fats (avocado, nuts, seeds) because fat-soluble vitamins and polyphenols require dietary fat for optimal absorption and utilization
·Blend with Greek yogurt or kefir because probiotics may enhance polyphenol metabolism via gut microbiota fermentation, increasing bioactive metabolite production

Practical tips

·Best timing: morning
·Purchase acerola powder or frozen fruit for year-round access and stable nutrient retention; freeze-dried forms preserve vitamin C better than sun-dried varieties
·Consume fresh acerola immediately after purchase or within 2-3 days if refrigerated, as vitamin C degrades rapidly with light exposure, heat, and time
·Mix acerola powder into smoothies with protein and fat sources rather than consuming alone; this improves polyphenol bioavailability and provides sustained satiety
·Avoid heating acerola juice above 40°C (104°F) to preserve heat-sensitive vitamin C; add to beverages after cooling if using in warm preparations
·Start with 15-30g of acerola powder daily; excessive vitamin C intake (>2,000 mg/day) may cause gastrointestinal distress or kidney stone risk in susceptible individuals