Strong immunity through the cold season: rosehip as a natural vitamin C partner

When the wind starts to blow cooler and the days become noticeably shorter, an intense period in family and professional life begins. We are all on the move again: the little ones at school and daycare, the grown-ups at the office. And it feels like the little sniffles and challenges of everyday life are making their way through every home.

During these demanding winter weeks, we all feel how incredibly important stable defenses and a well-functioning immune system are. We are looking for warm, down-to-earth, and natural support that accompanies us in our everyday lives without much effort.

This is where a small, bright red powerhouse comes into play, one that has been hidden in our local hedgerows for centuries: the rosehip. Not only is it an attractive eye-catcher in winter nature, but it is also a genuine local superfood that provides us with the concentrated power of nature. Let us discover together how this inconspicuous fruit can become your personal health partner.

The red power of wild roses: A treasure that ripens in autumn

Botanically speaking, rose hips are the pseudo-fruit of various wild rose species, most notably the well-known dog rose (Rosa canina). As part of the large rose family, they are a symbol of the beauty of the wilderness [1].

Did you know that rose hips develop their characteristic flavor and high vitamin C content especially when they are fully ripe? Traditionally, many rose hips are harvested after the first frost because the cold makes the fruits softer and therefore sweeter. However, the vitamin C content actually decreases after frost. Our ancestors have been using the dried, vitamin-rich fruits for centuries to support the immune system and valued their natural power, especially in the winter months [2].

Natural vitamin C: The queen of winter fruits

The main reason why rose hips have always been so highly valued is their exceptionally high vitamin C content. It is no exaggeration to say that rose hips are among the fruits richest in vitamin C found in Europe! They far exceed citrus fruits such as oranges in their vitamin C content [3].

Humans cannot produce vitamin C themselves, which is why it is particularly important to consume it daily through food. Vitamin C contributes to the normal functioning of the immune system and protects cells from free radicals caused by stress and environmental pollution. It is therefore a fundamental building block for our cellular defense and our general health [4].

You can find more information about vitamin C here:

Strong defenses when the weather changes

Close to everyday life, defenses ready

Powder or tea? Preserving the treasure

Unfortunately, the valuable vitamin C content of rose hips is sensitive. Vitamin C is one of the vitamins most sensitive to heat, light, and oxygen, which is why it is easily broken down at high temperatures or during long storage [5]. This has a direct influence on how you can best enjoy rose hips:

Rose hip tea: A warm, soothing drink made from dried rose hips. However, as with many foods containing vitamin C, heating causes some of the vitamin C to be lost during preparation. Studies show that vitamin C is significantly reduced by heat [6].

Rosehip powder: To ensure that the high vitamin C content is preserved as fully as possible, rosehip powder is often the better choice. To produce it, the whole fruit (including the seeds and peel) is gently dried and then finely ground. This process, which is ideally carried out at low temperatures, ensures that the valuable ingredients are preserved in high quality.

Choosing a high-quality rosehip powder is therefore the easiest way to ensure you get the full power of natural vitamin C.

More than just vitamin C: the holistic effect of rosehip powder

Although its high vitamin C content has made rosehip famous, it does not explain the full range of its effects. That's the magic of nature: the unique health benefits of rosehip powder come from the interaction of many other valuable ingredients in the whole fruit.

The powder, which is extracted from the skin and seeds, is particularly rich in phytochemicals, fiber, various vitamins, and special lipids [7].

The hidden treasures in rosehip powder

Vitamins and beta-carotene: In addition to vitamin C, blueberries also contain B vitamins and vitamin A (or its precursor beta-carotene). These also contribute to cell protection and support eye health [8].
Phytochemicals: These biologically active substances are responsible for the color, smell, and often also the effect of the plant [1].
Galactolipids: These are specific fatty sugars that are primarily concentrated in the seeds and shells. They are one of the main reasons for the traditional use of rosehip powder, as they are believed to have anti-inflammatory properties [9].

Joints and freedom of movement

Rosehip has long been used in European folk medicine to treat rheumatic complaints. This traditional use is now supported by a solid scientific basis, especially in the context of joint complaints such as osteoarthritis [10].

Several studies suggest that regular intake of rosehip powder can help alleviate symptoms:

Relief: Daily intake of the powder can reduce pain levels and joint stiffness in affected individuals [10].

Inflammation markers: The effect of the valuable ingredients can lower inflammation markers in the blood, which provides an indication of the anti-inflammatory properties of rosehip [11].

Research suggests that rosehip powder is a valuable herbal supplement for regaining enjoyment in physical activity. For lasting effects, daily intake over a longer period of time is essential [10].

Easily integrating rosehip into your daily routine

Rosehip powder is very easy to use. It can be easily integrated into your daily diet. The amount of rosehip powder may vary slightly depending on your goals. Many people use about 1 teaspoon daily (approx. 2.5-5 g) as a general supplement. In studies investigating its effect on the joints, a daily dose of around 5 g was often used [10].

Tips for easy integration:

Mixing: Stir the fine powder into juices, water, or smoothies. A hand blender helps to mix it evenly.
Breakfast: It is an excellent ingredient for muesli, yogurt, or porridge.
Golden milk: Enhance golden milk with a spoonful of rosehip powder. This gives it a lovely sweet and sour note.

When buying rosehip powder, look for organic products from organic cultivation (or wild collection) to ensure the best possible purity and optimal content of valuable ingredients.

Traditional preparations

Rosehip is also versatile in traditional cuisine. Its sweet-sour to sour-fruity taste makes it popular.

Rosehip jam: Boiling down the cleaned red fruits produces classics such as rosehip jam. This preserves the aroma, but the vitamin C content is reduced by the heat.

Caution: The fine hairs surrounding the seeds inside the fruit are highly irritating. When processing whole, raw rose hips, it is essential to remove them completely. Fortunately, the hairs in rose hip powder are either removed or ground so finely that they no longer cause any irritation.

FAQ – Your questions about rose hips answered briefly and concisely

What effect do rose hips have on the body?

Due to their high vitamin C content, they contribute to the normal functioning of the immune system and protect cells from free radicals. Secondary plant substances can also support joint health [2] [10].

What are rose hips good for?

They are particularly healthy for specifically increasing vitamin C intake, supporting joint function, and promoting intestinal health and the cardiovascular system [2] [10].

What diseases does rose hip powder help with?

Rosehip powder can be used to support symptoms of joint problems such as osteoarthritis and rheumatic conditions [10]. However, it is not a substitute for medical treatment.

What is the healthiest form of rosehip?

Cold-ground rosehip powder is the most efficient form, as it best preserves heat-sensitive vitamin C and complex phytochemicals (galactolipids) [12].

Does rosehip contain more vitamin C than lemon?

Yes, rosehip contains significantly more vitamin C than citrus fruits [3].

When should rosehip powder not be taken?

If you have a known allergy to rose plants or if you have a highly irritable bowel, especially if this is accompanied by constipation. The high fiber content can exacerbate gastrointestinal complaints.

How much rosehip tea can you drink per day?

Several cups a day are safe. However, due to its mild diuretic effect, consumption should be kept moderate.

Which rose hips should you not eat?

In principle, all wild rose fruits are non-toxic. However, you should never eat the fine hairs inside the fruit that surround the seeds raw, as they are highly irritating.

Your core for a strong immune system

Together, we have discovered the story of a small, red powerhouse: the rosehip from our local hedgerows. It is the silent hero that stands by us when everyday life is back in full swing and we all need warm, natural support.

By choosing rosehip powder, you are choosing a simple, daily way to give your body the high concentration of natural vitamin C and valuable ingredients found in this local superfood. It is a conscious gesture of care to strengthen your immune system and get through all seasons with ease. Bring the power of the wilderness into your day! For more well-being, strength, and joy.

You can read more tips for a strong immune system here:

How can I strengthen my immune system?
Between ripe tomatoes and a ripe immune system
Strong moments with rockrose

Sources
[1] https://ffhdj.com/index.php/159/329/189
[2] https://pubmed.ncbi.nlm.nih.gov/25768262
[3] https://www.bzfe.de/worin-ist-am-meisten-vitamin-c-enthalten
[4] https://pmc.ncbi.nlm.nih.gov/PMC5707683
[5] https://pmc.ncbi.nlm.nih.gov/PMC8619176
[6] https://pmc.ncbi.nlm.nih.gov/PMC6049644
[7] https://www.dovepress.com/bioactive-ingredients-of-rose-hips-rosa-canina
[8] https://www.mdpi.com/15/5337
[9] https://pmc.ncbi.nlm.nih.gov/PMC4655903
[10] https://pmc.ncbi.nlm.nih.gov/PMC4053021
[11] https://pubmed.ncbi.nlm.nih.gov/19818588
[12] https://pmc.ncbi.nlm.nih.gov/PMC8619176