fbpx
Erbology
Aronia health benefits

Aronia health benefits

Team ErbologyErbology

Aronia health benefits include supple, glowing skin and a huge dose of antioxidants. Find out more about this nutritious berry - and why you should make it a staple in your pantry.

April 27, 2023 10:32 am

From the Apache to our pantries

The Apache are one of the most famous native American groups. Long before any coloniser set foot on American soil, the Apache were living in the northern territory. They witnessed the development of the new nation first-hand.

An era of colonial violence displaced many of the Apache. Around them, their home transformed into one of the most powerful nations in the modern world. But, against the odds, they have managed to continue their rich cultural traditions.

The Apache people are divided into thirteen tribes, each with its own unique identity. Each has an individual culture. However, there are a few things which all Apache tribes have in common.

It would be impossible not to mention their oppression at the hands of the USA and Mexico. The Apache, along with other native American peoples, suffered greatly at the hands of the colonists.

They are also bound together by their animistic world view. The Apache believe that animals, objects and even places can all possess their own spirit. They express their beliefs through certain ceremonies.

One ceremony, which is common to multiple tribes, symbolises the passage of young girls into womanhood. Rich in cultural symbolism, it is called ‘the Sunrise Ceremony’.

aronia dried berries

The Sunrise Ceremony

The Sunrise Ceremony marks an important passage from child to womanhood. It is performed to strengthen the individual girl along with her entire tribe.

The ceremony revolves around the symbolic number four. It represents the four stages of life (infant, child, teen, adult), the four sacred mountains and the four directions of the land and of prayer.

The young woman is guided through four days of the ceremony and must overcome each ‘sacred mountain’. She must demonstrate her commitment to the tribe in a show of tenacity. Without this, the other members of her tribe will not consider her to have fully entered womanhood.

On the twelfth and final day of the ceremony, the medicine man dines with the young woman. Then, finally, he gives her the gift of her Apache name, which she will keep for the rest of her life.

One particular tribe begins their Sunrise Ceremony with a special ritual. The young woman must run four laps between her tipi and a traditional woven basket. Indeed, the tribe takes its name from from the Mexican Spanish word for ‘little basket’: jicarilla.

But what does all this have to do with the aronia berry and its health benefits?

fresh aronia berries

Aronia berries were a staple food for the Jicarilla

Aronia berries were an important part of the diet of many native Americans. They usually ate the berries raw, or dried them and mixed them into pemmican. Pemmican is type of food cake which contains dried meat, tallow and berries.

The Jicarilla would dry the fruit and press it into cakes, which they could stockpile for the difficult winter months. They would also mash the fresh berries and make a jam, or simply leave them to ferment to make cherry wine.

They made sure to use every part of the plant, even making a form of medicinal tea with its bark and roots.

Related reading

"The Jicarilla would dry the fruit and press it into cakes, which they could stockpile for the difficult winter months."

What are the nutrients in aronia berries?

Aronia berries are a good source of nutrients and antioxidants. Here are some of the key nutrients found in aronia berries:

  • Vitamins: Aronia berries are rich in vitamins, particularly vitamin C and vitamin K. Vitamin C is an antioxidant that helps to protect cells from damage, while vitamin K is important for bone health and blood clotting.
  • Minerals: Aronia berries contain several important minerals, including potassium, magnesium, and iron. Potassium helps to regulate blood pressure, while magnesium is important for healthy bones and muscles. Iron is essential for the production of red blood cells.
  • Fibre: Aronia berries are a good source of dietary fibre, which can help to regulate digestion and promote feelings of fullness.
  • Anthocyanins: Aronia berries are particularly rich in anthocyanins, which are powerful antioxidants that may help to protect against chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

Overall, aronia berries are a nutrient-dense food that can provide many health benefits.

aronia benefits

Aronia fights free radical damage

Reactive oxygen species (ROS) are unstable molecules that easily react with other molecules in a cell. They’re sometimes called free radicals.(6)

Your body makes a few free radicals during your normal metabolic processes. They don’t present a problem as long as there aren’t too many of them. However, factors like pollution can tip the scales and produce more free radicals than your body can easily handle. Too many free radicals can cause damage to the lipids, proteins and DNA in your cells. At this point, the cell is undergoing ‘oxidative stress’, which is a contributing factor in ageing and some health problems.

Aronia berries can protect you against oxidative stress. As mentioned previously, aronia berries are rich in phenolic compounds, including flavonoids, anthocyanins, proanthocyanidins, and phenolic acids. Here are some examples of the specific phenolic compounds found in aronia berries:

  1. Cyanidin-3-galactoside: The most abundant anthocyanin in aronia responsible for their deep purple colour.
  2. Epicatechin: A type of flavonoid found in high concentrations in aronia.
  3. Chlorogenic acid: A phenolic acid present in many fruits and vegetables, including aronia berries.
  4. Quercetin: A flavonoid with antioxidant and anti-inflammatory properties present in aronia berries, as well as many other fruits and vegetables.
  5. Malvidin: Another anthocyanin found in aronia that contributes to their dark colour.

In summary, aronia is rich in phenolic compounds, which may inhibit the formation of ROS and have many health benefits, including antioxidant and anti-inflammatory effects.(2)(3)(4)(5)(7)(8)(9)

If you’re curious just how powerful these berries are, let’s compare their antioxidant capability to that of blueberries and raspberries. Using a measurement called the oxygen radical absorbance capacity (ORAC), scientists determined that aronia berries were over three times better at neutralising free radicals than red raspberries, and almost four times better than blueberries.(10)

easy bliss balls recipe

Aronia health benefits for the immune system

Firstly, aronia berries are an excellent source of vitamin C. In fact, a 100-gram serving of aronia berries can provide over a third of your recommended daily dose of vitamin C.(1)

This vitamin plays a vital role in supporting your immune system. It helps to stimulate the production and activity of immune cells. It also helps to protect immune cells from damage caused by free radicals.

Furthermore, aronia berries may have anti-viral and anti-bacterial effects, which may help to protect against infections and support immune function.

For example, one study found that aronia berry extract was effective against the influenza virus in vitro.(11) In addition, some studies have suggested that aronia berries may help to modulate the activity of immune cells, such as natural killer (NK) cells, which play an important role in fighting infections.(12)

berry smoothie ingredients

Aronia health benefits for the heart

Aronia berries may have several health benefits for the heart. Here are some of the ways in which aronia berries can support cardiovascular health:

  • Lowering blood pressure: Aronia berries may help to lower blood pressure, which is a major risk factor for heart disease. One study found that drinking aronia berry juice for 8 weeks significantly reduced blood pressure in people with mild hypertension.
  • Reducing cholesterol: Aronia berries may help to reduce levels of LDL (“bad”) cholesterol, which is a risk factor for heart disease. One study found that consuming aronia berry extract for 12 weeks led to a significant reduction in LDL cholesterol levels in people with metabolic syndrome.
  • Supporting blood vessel function: Aronia berries may help to improve blood vessel function, which can help to reduce the risk of heart disease. One study found that consuming aronia berry juice for 6 weeks led to an improvement in blood vessel function in people with coronary artery disease.
  • Anti-inflammatory effects: Aronia berries may have anti-inflammatory properties, which can help to reduce inflammation throughout the body. Chronic inflammation is linked to many chronic diseases, including heart disease.
  • Antioxidant effects: Aronia berries are a rich source of antioxidants, including anthocyanins, which can help to protect the heart from damage caused by free radicals. Free radicals can damage blood vessels and contribute to the development of heart disease.

Overall, aronia berries can be a nutritious addition to a heart-healthy diet and may help to support cardiovascular health by lowering blood pressure, reducing cholesterol, improving blood vessel function, and providing anti-inflammatory and antioxidant effects.(13)(14)(15)

healthy skin

Aronia health benefits for the skin

Vitamin C in aronia is essential for the synthesis of collagen. Collagen is a protein that provides structure and strength to many tissues in the body, including bones, blood vessels and skin. It also plays a role in wound healing, as it helps to promote the growth and repair of tissues.

Further, evidence suggests that the polyphenols in aronia may have a positive impact on skin health. These compounds may have anti-inflammatory properties, which can help reduce inflammation in the skin and alleviate skin conditions like eczema and acne. Anthocyanins may help protect the skin from oxidative stress and premature ageing.(5)

Key aronia health benefits

To summarise four key benefits or aronia berries:

  • Aronia berries help protect your body cells from oxidation due to their high content of phenols and vitamin C.
  • These berries contribute to the normal function of the immune system.
  • Aronia may assist with cardiovascular health and support a healthy heart as part of a balanced diet.
  • The nutrients in aronia do a great job in nourishing and protecting your skin.

What do aronia berries taste like?

Aronia berries have a distinctive, bittersweet flavour. They are also chock full of tannins, which are the substances in red wine and black tea which produce a slightly drying mouth feel.

If you love a good Cabernet Sauvignon, you’ll likely adore the flavour of aronia berries – and you won’t even have to deal with the hangover.

berry smoothie recipe

How to enjoy aronia

Like most fruits and vegetables, aronia berries impart the most health benefits when eaten raw. However, that’s not always convenient. So, we’ve come up with a few easy ways to grab some aronia health benefits without the hassle.

One of the easiest ways is to simply drink the juice of the berries. Our Aronia Berry Shots contain only pure, undiluted and unsweetened aronia berry juice. They’re 100% organic, with nothing added or taken away. Take the shot straight or add it to a smoothie or cocktail. This booster is the perfect daily dose and is just the right size to slip into your handbag. Meanwhile, our larger bottle of Pure Aronia Juice will last you for about a week if you keep it refrigerated.

Is yogurt, smoothie or porridge part of your morning routine? Then, the Erbology Raw Aronia Powder or dried Aronia Berries are a great addition. Along with nutrients that fight oxidative stress, they’re an excellent source of fibre which keeps you feeling full for longer.

If, on the other hand, you’re more of a ‘grab-and-go breakfast’ sort of person, don’t worry. We also make Aronia Energy Bites and Tigernut Granola with Sea Buckthorn and Aronia, which take all the work out of getting your aronia boost. Plus, like all our snacks, they’re raw, gluten-free and refined sugar-free. Which, of course, also means they’re guilt-free.

Related reading

Sign up to Erbology updates and get a surprise.

By subscribing you agree to our Terms and Privacy Policy.

  • References

    1. “Aronia berry nutrition facts and calories”. Self Nutrition Data.
    2. “Health Benefits of Aronia Berries”. HealWithFood.org.
    3. Jan Oszmianski, Aneta Wojdylo. “Aronia melanocarpa phenolics and their antioxidant activity”, European Food Research and Technology, 2005, Volume 221, Issue 6, pp 809-813.
    4. Olas, B, et al. “Effects of Polyphenol-Rich Extract from Berries of Aronia Melanocarpa on the Markers of Oxidative Stress and Blood Platelet Activation”. Platelets., U.S. National Library of Medicine, 2013.
    5. Działo, Magdalena, et al. “The Potential of Plant Phenolics in Prevention and Therapy of Skin Disorders”. International Journal of Molecular Sciences, MDPI, 2016.
    6. “NCI Dictionary of Cancer Terms”. National Cancer Institute.
    7. Samoylenko A., Hossain J.A., Mennerich D., Kellokumpu S., Hiltunen J.K., Kietzmann T. Nutritional countermeasures targeting reactive oxygen species in cancer: From mechanisms to biomarkers and clinical evidence. Antioxid. Redox Signal. 2013;19:2157–2196.doi: 10.1089/ars.2012.4662.
    8. Liaudanskas M., Viskelis P., Raudonis R., Kviklys D., Uselis N., Janulis V. Phenolic composition and antioxidant activity of Malus domestica leaves. Sci. World J. 2014;2014:306217. doi: 10.1155/2014/306217.
    9. Alov P., Tsakovska I., Pajeva I. Computational studies of free radical-scavenging properties of phenolic compounds. Curr. Top. Med. Chem. 2015;15:85–104. doi: 10.2174/1568026615666141209143702.
    10. “Chokeberry (Aronia Berries), Raw”. Superfoodly.
    11. Chrubasik C, Li G, Chrubasik S. The clinical effectiveness of chokeberry: a systematic review. Phytother Res. 2010;24(8):1107-1114. doi:10.1002/ptr.3126.
    12. Valcheva-Kuzmanova SV, Belcheva A. Current knowledge of Aronia melanocarpa as a medicinal plant. Folia Med (Plovdiv). 2008;50(4):11-17.
    13. Lee J, et al. Effects of Aronia berry juice on cardiovascular risk factors in patients with mild hypertension. Korean J Fam Med. 2016;37(6):361-365. doi:10.4082/kjfm.2016.37.6.361.
    14. Kowalska K, et al. Aronia melanocarpa (chokeberry) polyphenol-rich extract improves antioxidant function and reduces total plasma cholesterol in apolipoprotein E knockout mice fed a high-fat diet. Eur J Nutr. 2019;58(4):1501-1514. doi:10.1007/s00394-018-1669-7.
    15. Park E, et al. Effects of Aronia berry juice on endothelial function in metabolic syndrome subjects: a randomized pilot study. J Med Food. 2018;21(7):701-706. doi:10.1089/jmf.2017.0121.

Invite & Earn

X
Signup to start sharing your link
Signup

Available Coupon

X