Aronia berries

Aronia berries (Aronia melanocarpa) are small, dark berries that are becoming increasingly popular with health-conscious people. They are considered to be one of the richest sources of plant antioxidants and are said to have numerous health benefits.

What are chokeberries?

Aronia berries are small dark fruits that grow on shrubs of the Rosaceae family. They are native to North America but are now grown in other parts of the world including Europe. Traditionally, these berries were used as a cold remedy by Native Americans (1). The berries have a strong mouth-drying effect and are mainly used to make puree, jam, jelly, syrup, tea and wine. However, they are also available in fresh, frozen, dried and powdered form.

Nutritional values

Aronia berries are low in calories but have a very high nutrient content. They are rich in fiber, vitamin C and manganese, among other things.

30 grams of aronia berries provide

Calories: 28 kcal
Protein: 0.7 grams
Fat: 0 grams
Carbohydrates: 6 grams
Dietary fiber: 2 grams
Vitamin C: 10% of the daily requirement
Manganese: 9% of the daily requirement
Vitamin K: 5% of the daily requirement

Berries also provide folate, iron and vitamins A and E. They are also an excellent source of antioxidants. These compounds help to protect the body from harmful free radicals. Aronia berries are particularly rich in anthocyanins, which give the berries their dark blue to black color.

Potential health benefits of aronia berries

Aronia berries have powerful anti-inflammatory and antioxidant effects (2, 3). These can protect the body's cells from damage and benefit health in many ways.

Aronia berries are rich in powerful antioxidants

Aronia berries contain large amounts of antioxidants (4). These compounds protect the body's cells from damage caused by free radicals. An accumulation of free radicals can cause oxidative stress, which can lead to chronic diseases such as heart disease and cancer. Aronia berries are an excellent source of polyphenols - a group of antioxidants that includes phenolic acid, anthocyanins and flavanols (5). In vitro studies suggest that the antioxidants contained in aronia berries can inhibit free radical activity (6). Compared to other berries, aronia berries showed superior antioxidant activity (7). In addition, a study of 30 healthy volunteers found that aronia berry extracts significantly reduced oxidative stress induced by an antipsychotic drug within 24 hours (8). Furthermore, in vitro studies have linked the antioxidants contained in these berries to other impressive benefits such as reduced inflammation, as well as reduced growth of bacteria and cancer cells (9, 10).

Aronia berries could have anti-cancer effects

Aronia berries may protect against cancer (11).

In vitro and animal studies have shown that the anthocyanins contained in aronia berries may stop the growth of colon cancer cells (12, 13). One in vitro study found that 50 mg of aronia berry extract reduced the growth of colon cancer cells by 60% after 24 hours. It is believed that the strong antioxidant activity of the anthocyanins it contains is responsible for this effect (14). Aronia berry extracts may also reduce oxidative stress associated with breast cancer. In one study, these extracts reduced the amount of harmful superoxide radicals in the blood samples of women with breast cancer (15). However, the amount of research on this topic is limited and human studies are needed to determine the relationship between aronia berries and protection against cancer.

Aronia berries could have a positive effect on heart health

Due to their antioxidant properties, aronia berries may promote heart health (16). They may be particularly helpful for people with metabolic syndrome - a cluster of conditions including high cholesterol and triglyceride levels that increase the risk of heart disease and diabetes (17). A two-month study of 38 subjects with metabolic syndrome found that daily supplementation with 300 mg of one aronia berry extract significantly reduced triglyceride levels, bad LDL cholesterol levels and total cholesterol levels (18). A similar two-month study of 25 subjects with metabolic syndrome found that a daily intake of 300mg of an aronia berry extract improved the same health markers and also lowered blood pressure (17). Further research is needed to determine what role aronia berries may play in heart health.

Aronia berries could support the immune system

Aronia berries could strengthen and support the immune system (9). An in vitro study found that aronia berries showed strong antibacterial activity against potentially harmful Escherichia coli and Bacillus cereus bacteria by reducing bacterial production and creating a protective shield known as a biofilm (19). In addition, a three-month study involving 6 nursing homes found that those who drank 156 and 89 ml of aronia berry juice daily had a 55 and 38% reduction in urinary tract infections, respectively (20). Aronia berries may also reduce inflammation by inhibiting the release of pro-inflammatory substances such as TNF-ɑ and interleukin 6 (IL-6), which could increase the health of the immune system (21). Last but not least, aronia berries may also have antiviral effects. A study conducted on mice concluded that the compounds ellagic acid and myricetin contained in aronia berries could protect against the flu virus (22).

Possible disadvantages

Studies suggest that aronia berries are safe and harmless and do not cause any serious side effects (23, 18). However, further long-term studies are needed to confirm this. It should be borne in mind that aronia berries have a strong astringent effect. This can lead to a dry, gelatinous feeling in the mouth. For this reason, it may be advisable not to eat aronia berries on their own. Instead, you can combine them with foods and drinks such as yogurt, smoothies and juices.

How can you add aronia berries to your diet?

Aronia berries are often processed into juice and used as ingredients in jam, puree, syrup, tea and wine.

Here are some ways to add aronia berries to your diet

Raw: Aronia berries can be eaten fresh or dried as a snack, their mouth-drying effect is not to everyone's taste.
Juices and smoothies: Aronia berries and their juice can be combined with other fruits such as pineapple, apples or strawberries to make a refreshing drink.
Baking: Aronia berries can be used as an ingredient in muffins and cakes.
Jam and desserts: Aronia berries can be combined with sugar to make jam and other sweet treats.
Tea, coffee and wine: Aronia berries can be found as an ingredient in teas, wine and coffee. Aronia berries are also available as a supplement in powder and capsule form. A typical intake recommendation is to add a teaspoon of aronia berry powder to juice, yogurt or a smoothie.

Capsules are usually made from freeze-dried berries or extracts. For this reason, intake recommendations can vary greatly. Two studies that investigated the heart-protective effects of aronia berries used 300mg of an extract per day (17, 18). Even when high, concentrated doses were used, no undesirable side effects were observed with aronia berries (18, 23).

Conclusion

Aronia berries grow on shrubs of the Rosaceae family. They are rich in fiber, vitamin C and powerful antioxidants, which can have a positive effect on heart health and the immune system and may also have anti-cancer effects.

Fresh aronia berries can be added to many recipes and consumed in the form of juices, jams, syrups and supplements.