The Health Benefits of Chokeberries

Black chokeberries, which are also known as Aronia berries, are experiencing a rebirth in the American health food scene, but these berries have been here since long before Europeans landed on these shores. Many indigenous people across North America consumed the small, deep purple chokeberry as an essential element in their diets, both as food and as medicine. In the early 1900s, black chokeberry production began in Russia and expanded throughout Eastern Europe after World War II. By far the greatest production of Aronia berries still occurs in Poland, but American farmers are also expanding cultivation of these native berries. If you have been considering adding Aronia berries to your diet, here are 7 health benefits that might convince you to take the leap.

1. Leading Antioxidant Fruits

Aroniaberries are one of the leading antioxidant fruits. On the ORAC (Oxygen Radical Absorbance Capacity) scale, they measure over 16,000. Antioxidants donate electrons to free radicals to stabilize them, which, in simpler terms means that they neutralize the molecules that can cause stress and damage to our cells. By limiting the damage free radicals can do, antioxidants help prevent cancer. Aronia berries are documented to have therapeutic effects on breast, cervical, colon, liver, and lung cancer, and glioblastoma and leukemia cells.

2. Quercitin and Quinic

Aroniaberries contain beneficial nutrients such as quercetin and quinic. Quercetin has been shown to reduce inflammation and blood pressure and improve blood sugar levels and exercise recovery. Quinic also reduces inflammation and improves digestion and the immune system.

3. Anthocyanins

Aronia berries also have high concentrations of anthocyanins, the colored pigments responsible for red, purple, and blue colors in fruits and vegetables. Anthocyanins are also antioxidants and part of a larger plant-based category called flavonoids, and they may protect against inflammation, type-2 diabetes, cancer, and heart disease.

4. Polyphenols

Aronia berries also contain proanthocyanidins, a polyphenol compound that is found in the skin, bark, fruit core, or seeds of plants. Proanthocyanidins are tannins, which means that they give fruits such as Aronia berries and grapes their astringency or dry mouth feel. Scientific studies indicate that they help protect the body from sun damage and improve vision and flexibility in the joints, and improve blood circulation by strengthening capillaries, veins, and arteries. They have also been found to be antioxidant, anti-bacterial, antiviral, anti-inflammatory, and anti-allergic.

5. Vitamin C and B-Complex Vitamins

Aronia berries also contain substantial concentrations of Vitamin C and B-complex vitamins. Vitamin C helps protect our cells against damage caused by free-radicals and boosts the immune system. B-complex vitamins aid our energy production, brain function, and cell metabolism. They may also help support our immune systems.

6. Essential Minerals

Aronia berries also contain high amounts of essential minerals, such as calcium, folate, iron, magnesium, potassium, and zinc. These minerals support every part of our bodies from our bone health to our digestive systems to oxygenation of our muscles.

7. Vitamins A, E, and K

Aronia berries also provide us with Vitamins A, E, and K. Vitamin A supports our vision, growth, reproduction, and immune system. Vitamin E has antioxidant properties and studies are being done to determine how Vitamin E might help delay the progression of early-onset Alzheimer’s disease. Vitamin K helps our bodies produce proteins that help our blood clot and build our bones.

If all of these health benefits aren’t enough to convince you, consider that Aronia berries are a versatile food that you can easily incorporate into sweet and savory dishes because of its low sugar content. Whether you want to increase the nutrient density of your morning smoothie, add some flavor and health benefits to your game night chili, or sip a delicious cocktail or mocktail on the patio on a summer night, Aronia berries are ready to support you. Take a look at these recipes to get you started.