:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1286929832-d5144cbb1eb8489bb66f74e101271d80.jpg "A branch with rose hips growing on it")
Credit: Westend61 / Getty Images
- You can eat rose hips, a low-sugar fruit, raw or cooked. They are also available in supplement form. Depending on how they’re taken, rose hips may affect the body differently.
- When eaten as a fruit, rose hips provide a lot of vitamin C, fiber, and polyphenols.
- When taken as a supplement, rose hip may improve joint and skin health.
Rose hips are the fruits of the rose plant. They can be eaten raw or cooked and are also available in supplement form. Their benefits may differ depending on how you have them. Here are four ways the fruit or supplement can improve your health.
1. You'll Get More Vitamin C
Rose hips are packed with vitamin C. Eating 1 ounce (28 grams) provides 120 milligrams of vitamin C, which is about 133% of the Daily Value (DV).
Vitamin C has many roles in the body:
- Protects cells from damage
- Supports the immune system
- Improves the absorption of iron from plant-based foods
- Promotes collagen production for bone and skin health
For more vitamin C, opt for raw rose hips. Raw rose hips have more of the nutrient because heat and light break the vitamin down. That means teas, marmalades, and jams contain less vitamin C than raw rose hips.
2. You'll Get More Fiber
Rose hips are a high-fiber fruit. Eating 1 ounce (28 grams) provides 6.8 grams of fiber, which is about 18-32% of daily fiber needs for most adults.
Getting enough fiber is crucial for maintaining:
- Regular bowel movements
- Gut health
- Blood sugar
- Cholesterol levels
3. Joint-Related Pain May Improve
Rose hip supplements have been used as a complementary treatment for joint-related conditions such as arthritis and osteoarthritis. This is because some research suggests that rose hip supplements may reduce pain and joint stiffness. However, there is no evidence that eating rose hips daily can produce the same effects.
4. Skin Health May Improve
Rose hips are rich in vitamin C. Eating vitamin C-rich foods regularly may support skin health. While no studies show that eating rose hips alone produces visible skin improvements, one small study has shown that taking rose hip powder may help improve signs of skin aging, such as wrinkles, skin moisture, and elasticity after eight weeks.
Rose hip products, such as rose hip oil, are also used in many skincare products. Another small study found that applying rose hip oil to the face daily for five weeks may improve wrinkles and reduce the appearance of sun damage-related spots.
Rose Hip Nutrition
Rose hips are a very low-sugar fruit that are packed with nutrients like fiber and vitamin C. Here is the nutritional value of 1 ounce (28 grams) of raw rose hips:
- Calories: 46
- Carbohydrates: 10.8 grams (g)
- Fiber: 6.8 g, 18-32% of the DV
- Total sugars: 0.7 g
- Protein: 0.4 g
- Total fat: 0.1 g
- Vitamin C: 120 milligrams (mg), 133% of the DV
- Vitamin E: 1.65 mg, 11% of the DV
- Vitamin A: 61 micrograms, 7% of the DV
Rose hips also contain various polyphenols. Polyphenols are compounds that may help reduce inflammation, support the immune system, and protect cells from damage.
Is the Food or Supplement Form Better?
Rose hips and rose hip supplements are likely to have different effects on the body. This is because they have different amounts of active compounds and may be digested, absorbed, and used differently in the body.
Rose hips can be a solid option when trying to reach your daily fruit intake and nutrition goals. For example, the fruit is a good source of vitamin C and fiber. Rose hips may be a good supplement option if you're looking to improve certain health factors. In supplement form, rose hips may improve blood lipid levels, blood glucose regulation, and skin health and also reduce pain related to joint conditions such as arthritis. Regular consumption of rose hips may or may not have similar effects as supplements; there's just no strong evidence showing the same benefits from eating rose hips in food form.
Talk to a healthcare provider about which form of rose hips might be best for you. If you're interested in taking a supplement or extract, you should especially consult a provider beforehand, as they may interact with medications and may cause side effects.
