Aronia Berries are small and dark-colored berries, which have their benefits promoted largely in health and nutrition-related topics. They have many properties that are quite useful for the body.
More information about these berries is given in this article below which includes the nutrition they provide, health benefits, and more.
What are Aronia berries?
Aronia is basically a shrub, native to North America but is now also grown in Eastern Europe. Aronia berries are the small, dark fruits that grow on these shrubs.
These berries are also called ‘Chokeberries’ because of their strong mouth-drying effect. They are available in various forms including frozen, powdered as supplements, and as fresh fruits.
The most common form that they are present in is juices, syrups, jams, purées, and jellies. They are also added to beverages like tea and wine.
Aronia Berry Nutrition
Aronia berries are rich in vitamins and minerals. They are also good in fiber content. Aronia berries are packed with nutrients yet they are low in calories.
According to Healthline, 28 grams or 1 ounce of Aronia berries consists of-
– Calories – 13
– Protein – 2 grams
– Carbohydrates – 12 grams
– Fat – 0 gram
– Fibre – 2 grams
– Vitamin C – 10% of Daily Value
– Manganese – 9% of Daily Value
– Vitamin K – 5% of Daily Value
This shows us that they are rich in vitamin C, vitamin K, and Manganese. Aronia berries are also a source of vitamin A and vitamin E. They contain folate, niacin, and tocopherols as well.
It contains polyphenols, which in combination with vitamins can be referred to as antioxidants.
Antioxidants give protection to the body tissues from potentially harmful free radicals, which can cause oxidative stress and certain diseases.
Anthocyanins contained in them account for their dark color.
Potential Health Benefits of Aronia Berries
Aronia berries, which are packed with nutrients and antioxidants, have properties that produce various health benefits.
It also provides protection to the body against harmful substances and diseases.Following are included in the benefits on Aronia berries-
1. Contain Powerful Antioxidants
Antioxidants are substances that protect cells and tissues of our body from the damages caused by free radicals and from pathologies such as cancer, inflammation, and coronary heart disease.
Phenolic acids, anthocyanin, and flavonoids come under polyphenols and together constitute a strong group of antioxidants.
The antioxidants in this fruit lead to reduced bacterial and cancer cell growth along with decreased inflammation.
Studies conducted in a few individuals showed that by consuming the extract of this fruit, their body managed to cut down the oxidative stress caused by antipsychotic medication.
2. May Have Anti-Cancer Properties
Antioxidants contained in this fruit help in protection against cancer.
A study conducted in 2004, showed that Aronia berries inhibit the growth of cancer cells in the colon, due to the presence of anthocyanins which have a cancer-suppressing effect.
A study from 2009 showed that extract of Aronia berries helped in reducing the cell and tissue damage resulting from breast cancer.
In blood samples taken from women with breast cancer, it reduced the quantity of superoxide free radicals, thus, protecting the body against breast cancer.
More studies and researches are being conducted to take into consideration the property of Aronia berries to fight against cancer.
3. May Benefit Heart Health
Studies show that these berries may help in controlling cholesterol and triglyceride levels that increase the risk of heart diseases and diabetes as well.
Studies have shown that consuming 300 mg of Aronia extract daily for 2 months results in a significant decrease in cholesterol and triglyceride levels.
It also protects the body from coronary artery disease because it prevents plaque formation inside the arteries.
It helps in improving blood flow and regulating blood pressure.
Many heart diseases cause hardening of blood vessels, obstructing their relaxation. Aronia berries help with this problem, thus, bringing down the blood pressure.
Studies to evaluate more benefits of chokeberries for the heart are being done.
4. May Provide Immune Support
Aronia berries are useful for providing a strong immune system.
Studies have shown that they have antibacterial properties and protect the body against bacteria such as Escherichia Coli and Bacillus Cereus. It inhibits the production of a protective film called biofilm by bacteria.
These berries inhibit the production of certain inflammatory substances such as tumor necrosis factor-alpha and interleukin 6, thus, help in reducing inflammation and in providing immunity to the body.
They also reduce inflammation related to diabetes.Aronia berries help in fighting insulin resistance to some extent which helps in the prevention of the development of diabetes.
There are a few more benefits of this fruit such as protection of organs such as the liver and stomach. It also aids in weight loss.
Aronia berries do not show any severe side effects and are safe to eat.
They, however, leave a very sharp and dry quality to the mouth, giving a sandpaper feel. This might not be very pleasant and you may not want to eat them on their own. They can be eaten in other forms such as drinks and beverages.
Research is still ongoing to find out more about these berries including their benefits and downsides.
How To Add Them To Your Diet?
Aronia berries are largely available at online grocery shops and health food stores, though, not much locally.
They can be consumed in the form of supplements or added to juices, jams, purées, jellies, and more.
It can be eaten raw as a fresh fruit but the mouth-drying effect gives an unpleasant feeling to the mouth.
Muffins, cakes, and pies can have these berries as an additional ingredient to them. Also, you can add it to other types of desserts.
Juices, smoothies, or shakes can be made out of this fruit only or in combination with other fruits.It can also be added to beverages such as tea, coffee or wine.
Supplementary forms are also available as capsules or powdered form. Dosage and serving value should be suggested by the brand.
The recommended serving can be added to milk, yogurt, smoothie or other recipes.Capsules are made from the frozen form and their recommendation of dosage is also essential.
You should choose the brand carefully for supplements and look for authenticity.There has been no case of side effects of Aronia berries even when taken in the concentrated form but care must be taken.
Aronia berries, also called chokeberries are native to North America and belong to the Rosaceae family. Aronia plant is a shrub on which small, dark berries grow.
They are rich in nutrients and contain low calories. They are a good source of vitamins and minerals. Fiber is also present in them.
They contain high amounts of antioxidants which makes them very useful for various health benefits.
These include improving heart health, improving immunity, anti-cancer properties, and anti-diabetic properties.
Direct consumption of fruit may be difficult due to the mouth-drying effect but these can be consumed in various forms as ingredient juice, jams, desserts, smoothies, beverages, or as supplements in the proper dosage.
There are no downsides discovered for Aronia berries as of yet but studies are conducted to discover more about the fruit.