Aronia benefits: over four times the anthocyanins of blueberry

Aronia, or black chokeberry, had its moment because of one number. Its anthocyanin content exceeds 1,400 mg per 100 g — more than four times blueberry's roughly 300 mg.

That same fact makes it hard to eat. The English name "chokeberry" refers to how astringent it is. The tannins behind that astringency are antioxidants, but they also interfere with iron absorption.

Key benefits

Among the most anthocyanin-dense fruits there is

The pigment behind its dark red-black colour is a potent antioxidant that appears frequently in research on endothelial function. Few fruits beat aronia per unit weight.

There is research on blood pressure and lipids

Randomised trials with aronia extract or juice report small reductions in systolic pressure and LDL cholesterol. The studies are small, so it is early to call this settled.

High in fibre for a fruit

5.3 g per 100 g, more than double blueberry's 2.4 g, at only 47 kcal.

Inflammation research continues

Small studies report polyphenols lowering inflammatory markers. Most used extracts and had small samples, so generalising to eating the fresh fruit is difficult.

How to eat it well

Berries harvested after a frost are less astringent. Freezing and thawing also reduces tannins.
Freezing and adding them to smoothies is the most practical approach; other fruits mask the astringency.
Eating them with yoghurt or milk lets dairy protein bind the tannins, cutting the harshness.
Commercial juices often carry a lot of added sugar — check the label.
More than a handful a day can burden digestion, so keep it moderate.

What to watch out for

Tannins interfere with iron absorption. With iron-deficiency anaemia, leave time between aronia and meals.
Large amounts can cause stomach discomfort and constipation because of the astringency.
On blood pressure medication, watch that pressure does not drop too far.
Commercial aronia powders and concentrates vary widely in strength — follow the stated serving.
With a history of kidney stones, avoid large intakes.

Related ingredients

Fruits