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 super berry - and why you should make it a staple in your pantry.

November 04, 2020 12:32 pm

From the Apache to our pantries

The Apache are one of the most famous native American groups. Long before any colonizer set food 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, symbolizes the passage of young girls into womanhood. Rich in cultural symbolism, it is called ‘the Sunrise Ceremony’.

 

aronia 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?

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 ever part of the plant, even making a form of medicinal tea with its bark and roots.

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

 

What are aronia’s health benefits?

Aronia berries contain an impressive amount of health-boosting nutrients, including vitamin C and anthocyanins.(1)(3)

A 100g serving of aronia berries provides over a third of your recommended daily dose of vitamin C.(1) This vitamin plays a vital role in supporting your heart health. It also helps your body to make collagen and absorb iron.

Speaking of which, a 100g serving of aronia berries contains about 8% of your daily iron. Your body is better able to absorb iron in the presence of vitamin C, so it’s a win-win!

Aronia is also packed with health-promoting phenolic compounds. These are organic substances found in many fruits and vegetables, and are named after their molecular structure. There are many different types, and they are thought to be good for us in a variety of ways.

One type, in particular, is very interesting for scientists investigating aronia’s potential as a health food.

Anthocyanins are pigments which give the aronia berry its deep purple color. They are also powerful antioxidants.

These pigments can be found in other purple fruits and vegetables such as aubergines and blueberries, too. They are thought to contribute to the antioxidant, anti-inflammatory and antimicrobial health benefits of aronia.(2)(4)(5)

Whole aronia berries are also an excellent source of dietary fibre. You probably already know that eating fibre-rich foods promotes digestion. However, fibre may also you maintain a healthy weight and lower your risk of diabetes.

With a nutrient profile that powerful, it’s no wonder that aronia berries are hailed as a health food the world over. Here are our favorite aronia health benefits.

Aronia fights free radical damage.

Aronia berries can protect you against oxidative stress.

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

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 contributing factor in ageing and some health problems.

Luckily, the antioxidant properties of phenols have been shown to inhibit the formation of ROS.(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)

 

aronia smoothie

Aronia is anti-inflammatory

Aronia berries may also have anti-inflammatory effects.

Inflammation is our body’s defence against potentially harmful external factors. During this process, excess free radicals are produced. This can set you on the path to oxidative stress.

However, polyphenols, which are found in aronia berries, stop this process in its tracks.

They block the messenger molecules that travel round your body and signal that an inflammatory response is needed. This makes it slightly harder for your body to produce an inflammatory reaction.(5)

It’s antifungal, antiviral and antibacterial

Aronia may help your body to fight germs.

We often treat infections or diseases with antibiotics. However, if we use antibiotics too often, some germs can build up a resistance to them. This makes the infections harder to treat. Antibiotics sometimes also kill off bacteria that are actually good for us.

Polyphenols come to the rescue once again! They seem to be helpful against strains of diseases and infections which are resistant to antibiotics.(5)(11)

 

energy balls

Key aronia health benefits

  • Aronia berries help protect your body cells from oxidation due to their high content of phenols.
  • They can help fight inflammation, support cardiovascular health and promote digestion.
  • They also do a great job in nourishing your skin.

What do aronia berries taste like?

Aronia berries have a distinctive, bittersweet flavor. 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 flavor of aronia berries – and you won’t even have to deal with the hangover.

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 Erbology Aronia 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. The 40ml booster is the perfect daily dose and is just the right size to slip into your handbag. Meanwhile, our 250ml 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, Erbology Raw Aronia Powder or these 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.

Recipes with aronia

Get creative in the kitchen with our favorite aronia recipes.

The combination of earthy beetroot and tangy aronia berries is so good that it has sparked a rapidly spreading addiction at Erbology HQ. It works nicely with both sweet and savory recipes. Easiest of all, though, is this skin nourishing Pink beetroot smoothie. All you need is almond milk, ripe banana, dried aronia berries, raw beetroot, agave nectar and lemon juice. The result? A delicious and nourishing drink to energize you for the day.

 

beetroot soup

What could be more cheering on a cold winter’s day than the bright fuchsia shade of our Velvet beetroot and aronia soup recipe? It’s perfect for lunch or dinner, especially while sheltering from wet weather.

 

Having friends over? Serve this delicious Sage and orange cocktail. All you need is five ingredients and fifteen minutes of your time. Sage leaves and cinnamon make the aromas of this drink irresistible.

 

Finally, something for the chocolate lovers. This Aronia, pumpkin and chocolate smoothie is an excellent combination of aronia health benefits and decadent raw chocolate. It’s a great source of energy, especially before a workout.

Related reading

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  • (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 domesticaleaves. 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) “The Danger of Antibiotic Overuse”. Edited by Elana Pearl Ben-Joseph, KidsHealth, The Nemours Foundation, Sept. 2015.

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