Rosehip Tea: Is It a Good Source of Vitamin C?

October 13, 2024

by Cathe Friedrich

Ah, rosehips! These brilliant red flowers are more than the pretty face of the rose family. What you might not know is they’re a substantial source of nutrients. In fact, they have a long history of use as an herbal medicine throughout the ages.

If you’re not familiar with rosehips, it is the fruit or seed pods that remain after the rose plant blooms and sheds its petals. If you were to hold a rosehip’s fruit in your hand, you would note its brilliant red color. But beneath its outer covering lies nutrients. Two species, in particular, Rosa canina and Rosa rugosa species are singled out for their high vitamin C content.

However, you’ll soon see that despite being extremely high in vitamin C, consuming rosehips in certain ways reduces the amount of vitamin C your body has access to. Some people use rosehips to make delicious, and slightly tart, jams and jellies, while others sip the dried form as a soothing tea. But are you getting the full vitamin C benefits when you drink rose hips tea? Let’s explore.

Vitamin C Content in Rose Hips

Humans and certain primates can’t make their own vitamin C, as most animals can, but that doesn’t mean you don’t need it. You need this antioxidant vitamin for healthy collagen (to support skin and joint health) and for a balanced immune system. Rosehips in their unprocessed state contain impressive quantities of vitamin C, from 500 to 1,700 mg per 100 grams of dried rosehips. This gives them an unusual distinction; they’re one of the richest plant sources of vitamin C. However, all rosehip sources aren’t created equal. The amount of vitamin C varies depending on how it’s processed and how much heat you expose it to.

Rosehip Tea and Vitamin C Extraction

When you brew a cup of refreshing rosehip tea, most sources recommend using 1 or 2 grams of dried rosehip flowers. However, once you apply hot water and brew the fruit into a tea, you’re only left with 7 to 15 milligrams of vitamin C. Since you need a minimum of 60 to 75 milligrams of vitamin C per day (and you need more if you smoke or are under significant stress), you’d have to drink 4 or 5 cups to meet your body’s vitamin C needs. So, you’re still better off depending on citrus fruits, like oranges, or other vitamin C-rich fruits, like strawberries, for your vitamin C. But you can still enjoy rosehip tea for the other antioxidant and anti-inflammatory compounds it contains including:

Bioflavonoids
Vitamin E
Quercetin
Carotenoids
Catechins

What about the other antioxidants in rosehip tea? Research shows optimal brewing conditions for preserving the other antioxidants are 84 to 86 degrees C. and 6 to 8 minutes of brewing time.

Other Factors Influencing Vitamin C Retention

If you buy a stash of rosehip tea, use it within a few weeks. It will lose some of its vitamin C during storage. To limit the loss of vitamin C, consider steeping it at a lower temperature for a longer time. Here’s one approach for making rosehip tea to limit vitamin C loss:

Harvest or purchase dried rosehips: If using fresh rosehips, wash them thoroughly and remove the stems and seeds. Dry the hips if needed. If you’re buying from a store or online source, choose organic when possible.
Grind or crush rosehips: Lightly crush dried rosehips to expose more surface area, which helps release nutrients during brewing. You can do this with a mortar and pestle or by simply breaking them apart by hand.
Heat water to a low simmer (not boiling): Boil water, then remove from heat and let it cool for a minute or two. The water should be around 85 degrees C. (185 degrees F.) Hot temperatures destroy vitamin C, so avoid adding rose hips to boiling or near-boiling water.
Steep rose hips: Add 1–2 teaspoons of crushed rosehips to a cup and pour the warm water over them. Let the mixture steep for 8 minutes.
Strain and serve: After steeping, strain the tea to remove the pulp, seeds, or any solids.

Health Benefits of Rosehip Tea

Due to the anti-inflammatory compounds in rosehip tea, sipping it may be beneficial for skin, joint, and heart health, as inflammation is a driving force behind joint degeneration, cardiovascular disease, and skin aging. While far from being a miracle beverage, rosehips are another source of antioxidants and are a good addition to a balanced, nutrient-dense diet that includes a variety of foods.

Making the Most of Rosehip Tea

Always use fresh, pure water to ensure you’re getting the purest results. As pointed out, don’t keep rose hips under heat for too long, as it will destroy more of its vitamin C. You can add to the vitamin C content of rosehip tea by squeezing a little lemon juice into your teacup. Doing this will also add more flavor.

You might also enjoy it more if you add a natural, low-calorie sweetener, like Stevia or monk fruit, to counter some of the natural tartness. As with any herb, rosehips can have side effects. Some people experience allergic reactions to this flower and should avoid it.

Conclusion

Despite rosehip being one of the richest sources of vitamin C, drinking rosehip tea won’t supercharge your vitamin C status. When you compare it serving for serving to an orange, an orange still offers more vitamin C. This is because of the heat involved in making a cup of rosehip tea. Still, a cup of rosehip tea still gives you some vitamin C, along with antioxidants, and anti-inflammatory compounds. So, next time you’re looking for a warm, comforting drink, consider reaching for a cup of rosehip tea. Your taste buds—and your immune system—will thank you.

As with any herbal remedy, it’s important to be aware of potential side effects. Some people may experience allergic reactions or digestive discomfort. If you have specific health concerns or are pregnant, consult with a healthcare provider before adding rosehip tea to your routine. Everyone’s system is a little different. Start by sipping small amounts and see how you respond. It can be a healthy and tasty way to stay hydrated.

References:

Mármol I, Sánchez-de-Diego C, Jiménez-Moreno N, Ancín-Azpilicueta C, Rodríguez-Yoldi MJ. Therapeutic Applications of Rose Hips from Different Rosa Species. Int J Mol Sci. 2017 May 25;18(6):1137. doi: 10.3390/ijms18061137. PMID: 28587101; PMCID: PMC5485961.
Clinical Advisor. “Rose Hips Prized for High Vitamin c Content, Antiinflammatory Properties,” June 4, 2024. https://www.clinicaladvisor.com/features/rose-hips-prized-for-high-vitamin-c-content-antiinflammatory-properties/.
“8 Surprising Health Benefits of Rosehip Tea.” 12 Jul. 2023, https://www.healthline.com/nutrition/rosehip-tea.
İlyasoğlu H, Arpa TE. Effect of brewing conditions on antioxidant properties of rosehip tea beverage: study by response surface methodology. J Food Sci Technol. 2017 Oct;54(11):3737-3743. doi: 10.1007/s13197-017-2794-2. Epub 2017 Sep 12. PMID: 29051670; PMCID: PMC5629151.