Emerging in autumn as the petals begin to drop, rose hips are the fruit borne by some rose bushes. Rosa rugosa, the classic "beach rose" bears rose hips, as does the dog rose, Rosa canina, and the cinnamon rose, Rosa cinnamomea. The nutritious hips boast a long history of bolstering immunity. Native Americans began using rose hips medicinally thousands of years ago, medieval physicians recommended them for chest colds, and World War II soldiers relied on the wild fruits when no other vitamin C sources were available.
Description
Rose hips are about the size, shape and color of cherry tomatoes, but with rigid rather than tender flesh. The hairy seeds encased in the hips must be discarded before eating the hips. Fresh consumption of rose hips is rare because of their bitter taste. Instead, cooks prepare stewed rose hips and rose hip soup, as well as syrups, jams and jellies featuring the autumn fruit. Drying rose hips for teas is also popular.
Whole Fruits
Rose hips are known for their high vitamin C content, said to far exceed that of citrus fruits. A 100g serving of rose hips provides 426mg vitamin C. The United States Department of Agriculture Nutrient Database estimates that a cup of fresh oranges (131g) contains 96mg vitamin C and a cup of orange juice provides between 75 and 83mg of the nutrient.
Dried Hips
Drugs.com warns consumers to be on guard when buying dried rose hips tea or rose hip capsules. The vitamin content varies greatly depending on the manufacturer. On average, however, dried hips contain 1,250mg of vitamin C per 100g, while citrus fruits provide just a fraction of that---about 50mg for the equivalent amount. Only the Kakadu plum and Barbados cherry exceed the vitamin C content of rose hips, at up to 3,150 and 2,330mg per 100g, respectively.
Recommendations
The University of Maryland Medical Center recommends you consume at least 50 and 120mg of vitamin C each day, depending on your age and gender. People suffering from vitamin deficiency, or who have conditions which vitamin C may help, are often prescribed between 500 to 1,000mg of vitamin C. The daily intake of vitamin C from foods and supplements should not exceed 2000mg, although overdoses are rare because the body flushes what it can't absorb of the nutrient.
Considerations
It's important to keep in mind that few people consume 100g of dried rose hips daily. Drugs.com notes that a classic dose is 3 to 6g. Tea made with 6g dried rose hips would yield about 75mg vitamin C, or about as much as a cup of broccoli, orange juice or grape juice. For a strong jolt of the nutrient, consume at least 100g of cooked, whole rose hips, which contribute about 426mg of vitamins C.
Other Nutrients
Rose hips are also excellent sources of vitamin A, providing about 87 percent of your daily requirement in a 100g serving. They also contribute at least 10 percent of your recommended intake of calcium, riboflavin, vitamins E and K, potassium magnesium and manganese. A serving contains 162 calories and 38g carbohydrates, according USDA. It contributes about 2g protein and has less than 1g fat.
References
- Drugs.com: Rose Hips
- USDA: RecipeTips: Rose Hips
- United States Department of Agriculture Nutrient Database: Vitamin C
- University of Maryland Medical Center: Vitamin C
- University of Minnesota Extension: Usingf Minnesota's Wild Fruits
- American Indian Health and Diet Project: Foods Indigenous to the Western Hemisphere
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