Aronia Berries and their support of Immunity
I am doing a series of blogs on different foods, herbs, vitamins, activities, thought patterns, and dishes I have direct experience with that can be supportive of our immune systems. Our immune systems are what allows us to go out into the world and not be negatively affected by what we come in contact with. During a time in the world where a Coronavirus Pandemic is in process, our immune systems are our first, and biggest, defense. The first focus in this series is the Aronia Berry.
Native to North America, largely grown in Iowa, Aronia Berries (chokeberries) are rich in flavonoids such a quercetin, which is said to stave off seasonal allergies & other diseases associated with inflammation. A huge strength of the Aronia Berry is its resistance to high heat during processing. This allows the berry to be utilized in a variety of consumable forms. Aronia berries (Aronia melanocarpa) are small, dark berries that have become popular among health-conscious consumers.
They’re considered one of the richest sources of plant antioxidants, which are said to offer many health-promoting properties. Aronia berries are low in calories but pack a nutritional punch, as they’re high in fiber, vitamin C, and manganese.
Just 1 ounce (28 grams) of aronia berries provides the following nutrients:
Calories: 13
Protein: 2 grams
Fat: 0 gram
Carbs: 12 grams
Fiber: 2 grams
Vitamin C: 10% of the Daily Value (DV)
Manganese: 9% of the DV
Vitamin K: 5% of the DV
The berries also supply folate, iron, and vitamins A and E. Plus, they’re an excellent source of beneficial antioxidants. These compounds help protect your cells from potentially harmful molecules called free radicals. The fruits are particularly high in anthocyanins, which give the berries their dark blue to black color.
Aronia berries may strengthen and support your immune system. A test-tube study noted that aronia berry extracts exhibited strong antibacterial activity against the potentially harmful bacteria Escherichia coli and Bacillus Cereus. It exerted this effect by reducing the bacteria’s production of a protective shield called biofilm. In addition, a 3-month study in residents of 6 nursing homes found that those who drank either 5.3 or 3 ounces (156 or 89 ml) of aronia berry juice daily experienced 55% and 38% reductions in urinary tract infections, respectively. Aronia berries may also reduce inflammation by inhibiting the release of pro-inflammatory substances, such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which may boost immune health. Finally, the berries may have antiviral effects.
One mouse study determined that the ellagic acid and myricetin in Aronia berry extract may protect against the influenza virus.
Studies indicate that aronia berries are safe to eat and have no serious adverse effects. However, long-term research is needed to verify this.
Keep in mind that aronia berries are very astringent. This can leave a dry, sandpaper-like feel in your mouth. Therefore, you may not want to eat them on their own. Instead, you could add them to foods and drinks, such as yogurt, smoothies, and juices.
Frances Sheridan Goulart, author of Super Immunity Foods: A Complete Program to Boost Wellness, Speed Recovery, & Keep your Body Strong notes that one of the most beneficial properties of Aronia Berry's is they offer a whole host of antioxidants that can boost your immune system. This makes it a strong supplement to defend against free-radicals. Free-radicals can put a limit on our bodies ability to fight illness.
An example of how free-radicals work has to do with the flu & our lungs. Researchers have found the M2 protein, a signature feature of influenza, interferes with the lung cells function which hinders the lungs ability to remove fluids. The flu targets human lung cells through a system that involves free radicals. If left untreated, the fluid builds up and can lead to serious complications like pneumonia or bronchitis. This also hinders oxygen's ability to be absorbed into the bloodstream. By eliminating these free radicals, the flu virus weakens and has a harder time compromising the cells of the lungs.
The form in which I am familiar with Aronia Berries is through making Aronia Berry syrup or pureé. Both of the aforementioned are made from scratch, slow cooked and from organic or wild picked sources. We currently have both Aronia Berry Syrup and Pureé for sale through The Blue Yoga Studio & Wellness Center. Please contact us at ginger.blue@live.com if you would like to find out about purchasing these!
Sources to site:
https://www.ncbi.nlm.nih.gov/pubmed/28590446
https://www.ncbi.nlm.nih.gov/pubmed/20170359
https://www.ncbi.nlm.nih.gov/pubmed/17408071
https://www.ncbi.nlm.nih.gov/pubmed/24012672
https://www.ncbi.nlm.nih.gov/pubmed/24317526
https://www.ncbi.nlm.nih.gov/pubmed/24983479
https://www.ncbi.nlm.nih.gov/pubmed/21214419
https://www.ncbi.nlm.nih.gov/pubmed/24176315
https://nutritiondata.self.com/facts/custom/3081828/2