The Aronia berry (Aronia melanocarpa) is a small, dark berry that is quite popular because of its health benefits. Being very rich in antioxidants, the Aronia berry is ranked high based on the health benefits it offers. The Aronia berry thrives in more seasonal climates such as in North America, Poland and Germany, where it is primarily produced. Like the Aronia berry, the Elderberry is native to Europe and North America; but is widely grown in many other parts of the world.
Nutritional Facts
The Aronia berry is highly nutritional- having high fiber content, folate, iron, magnesium, vitamin C, E, and A. As a great source of beneficial antioxidants, the Aronia berry helps protect your cells from potentially harmful molecules called free radicals.
An ounce (28 grams) of Aronia berry 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
Like Aronia berry, the Elderberry also contains many vitamins and nutrients that are beneficial to health, although it has higher calorie content. An ounce (28 grams) of elderberries provides the following nutrients:
- Calories: 106
- Carbs: 26.38 grams
- 870 mg of vitamin A
- 406 mg of potassium
- 52.2 mg of vitamin C
- 9 mg of folate
- 55 mg of calcium
- 2.32 mg of iron
Just like the Aronia berry, the Elderberry is also an excellent source of fiber, containing about 10.2 g of dietary fiber per ounce. This makes up a large amount of the recommended daily fiber intake. Although the two types of berries are closely ranked flavonoids and polyphenols, the Aronia Berry ranks much higher in antioxidant levels.
Both the Aronia berry and the Elderberry are excellent sources of fiber, Vitamin A and Vitamin C. However, the Aronia Berry is a richer source of potassium, iron, zinc, and magnesium as well. The Aronia berry also offers a better make-up of vitamins and minerals the body needs to maintain optimum health and wellness.
Health Benefits
Both the Aronia berry and Elderberry are known to have a number of health benefits. Research has shown that Elderberry contains certain compounds and substances that might have a beneficial impact on health. The Elderberry is often utilized in processed form as syrups, gummies, lozenges, pills, and teas. In addition to its uses for health benefits, it is also used in food coloring, body lotions, and the making of wine.
The following health benefits have been associated with the Elderberry:
Fighting colds and flu
Certain studies have shown that Elderberry is beneficial in treating colds and flu. Due to its antioxidant and antiviral effects, research has suggested that the Elderberry can be effective for the treatment of colds and flu.
Acne Treatment
The high flavonoid content of the Elderberry fruit is responsible for its anti-inflammatory and antioxidant properties. This makes it potentially beneficial for combating skin problems such as acne.
Reducing wrinkles
Due to its high vitamin A content, the Elderberry is known to have skin-soothing effects and may help ease the appearance of age spots and wrinkles.
Similarly, the Aronia berry has a number of health benefits that are mostly attributed to its high content of nutrients called polyphenols. Polyphenols are antioxidant compounds with a wide range of health benefits, including the inhibition of free radicals in the bloodstream. In addition to its polyphenol content, the Aronia berry is richer in nutrients than the Elderberry- especially due to its high content of vitamin C, manganese, vitamin K, folate, vitamin A, vitamin E, and iron.
The following are health benefits associated with the Aronia berry:
Anti-cancer benefits
Research has shown the efficacy of the Aronia berry in helping to fight cancers — particularly breast cancer and colon cancer. Extracts from the berry have been found to show positive results in treating breast cancer.
Heart Health
The anti-oxidant effects of the Aronia berry make it effective in the maintenance of heart health. It has also been found to be beneficial in dealing with conditions that trigger high cholesterol. Furthermore, research has shown that extracts from the Aronia berry have been found to reduce blood pressure.
Boosts Immune System
Because of its antioxidant properties, the Aronia Berry is beneficial in strengthening the immune system. Extracts from the berries have also been shown to reduce harmful bacteria activities.
Fighting Diabetes
In addition to its benefits in boosting immune function, the berry is also highly beneficial in lowering blood glucose levels and helping in weight loss. Research has also shown the efficacy of the Aronia berry in preventing diabetes by fighting insulin resistance in the body.
Dealing with High Blood Pressure
High blood pressure occurs when the artery is contracted, therefore forcing blood to flow through our bodies under more intense pressure than it should. Recent studies have shown the efficacy of the Aronia berry in dropping high blood pressure.
Risks
Talking about risks, health practitioners advise that the Elderberry is safe to have in small doses. When unripe or uncooked, berries or flowers from the plant have the potential to cause nausea, vomiting, and diarrhea. In higher quantities, it can cause even be more toxic.
Also, the vegetative parts of the plant, including its branches, leaves, and twigs contain trace elements of cyanide, making them unfit for direct human consumption. On the other hand, the branches, leaves, and twigs of the Aronia Berry are edible and can be eaten fresh on their own or used as an ingredient in foods, such as pies, juices, and tea. However, the Aronia Berry is known to have a sharp, mouth-drying quality which makes it unpalatable for some people. This is, however, unlikely to present any form of health risk.
Takeaway
Similar in a way, both types of berries have remarkable health benefits that make them stand out. However, the Aronia is said to be more nutritional than the Elderberry due to its antioxidant-rich property and higher vitamin & mineral content.
They are also able to improve blood circulation, particularly beneficial to those who suffer from high blood pressure and high cholesterol. Proanthocyanidin also helps support anti-inflammatory actions within the body, reducing the effects of autoimmune diseases caused by chronic inflammation such as arthritis.
