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Sea Buckthorn: health benefits and harms

Sea Buckthorn

Sea buckthorn is one of the most nutritionally complex berries. Thanks to its unique nutritional composition, it became world-famous because it contains vitamins, amino acids, and unsaturated fatty acid.

Botanical description

Sea buckthorn berries are yellow, orange, or red. The fruit is ball-shaped and is 3-8 mm in size. A thin layer of wax covers the skin of the berries. Each berry contains a seed with a shell surrounded by juicy flesh.

The fruit has a sour taste because of the malic and quinine organic acids it contains.

Nutritional information

Calories per 100 g

82 kcal (fresh)

69 kcal (frozen)

93 kcal (dried, calories slightly increased by the caramelization of the sugars)

Macronutrients per 100 g:

Protein 1.2 g

Fats 5.4 g

Carbohydrates 5.7 g

Fiber 2 g

Water 83 g

Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

TOP-10 ingredients
for your health and
balanced meal plan
Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

As Hippocrates said, you are what you eat. The meaning of this phrase concerns every person, who takes care of his health. The food we eat has a big impact on our vital activity, state of health and quality of life.

Nowadays healthy diet is very popular and everyone knows that he should give up junk food. But not everyone knows what he must eat except for grain, vegetables and protein food.

It's essential to diversify your diet. Every bite of food should provide you with vitamins, minerals and phytonutrients that are necessary for good health.

So how can we have a proper nutrition plan?

We prepared a PDF-file to help you. It contains TOP-10 ingredients, which should be added to everyone's diet.

Vitamins and minerals per 100 g: 

Vitamin A 0.25 mg

Beta carotene 1.5 mg

Vitamin B1 0.03 mg

Vitamin B2 0.05 mg

Vitamin B3 0.5 mg

Vitamin B4 21 mg

Vitamin B5 0.15 mg

Vitamin B6 0.11 mg

Vitamin B7 0.0033 mg

Vitamin B9 0.009 mg

Vitamin C 200 mg

Vitamin E 5 mg

Potassium 193 mg

Calcium 22 mg

Silicon 3.3 mg

Cobalt 0.00049 mg

Magnesium 30 mg

Manganese 0.93 mg

Copper 0.24 mg

Molybdenum 0.011 mg

Iron 1.4 mg

Polyunsaturated fatty acid per 100 g

Omega-3 1.76 g

Omega-6 1.84 g

Organic acids

Sea buckthorn berries contain malic and quinine organic acids. The concentration of these acids varies depending on the type of sea buckthorn berries.

Nutritional information

Amino acids

Sea buckthorn contains 18 of the 22 known amino acids (the building blocks of proteins).


Sea buckthorn contains antioxidant polyphenolic compounds, coumarins, and triterpenes.

Benefits of sea buckthorn

Sometimes the sea buckthorn is referred to as the holy fruit of the Himalayas. It’s a popular remedy in Ayurveda and traditional Chinese medicine because of its unique nutritional content and positive effects on our health.

Seven science-backed benefits of sea buckthorn.

Vascular and heart protection

The fruits and leaves of sea buckthorn contain flavonoids: isorhamnetin and quercetin, which have antioxidant properties, reduce the risk of cardiovascular disease and have a protective effect against:

  • myocardial ischemia;
  • atherosclerosis;
  • hypertension;
  • oxidative damage.

Liver and pancreas protection

Sea buckthorn contains over sixty antioxidant compounds, which help to eliminate toxins and normalize the concentration of digestive enzymes and bile acids.

Recent studies show that sea buckthorn treatment leads to improvements in liver function. This suggests that it might be used as a potential drug in treating and preventing liver fibrosis. Research is currently being conducted to determine whether sea buckthorn can be used as a therapeutic antifibrotic agent.

Effect of Sea buckthorn on liver fibrosis: A clinical study

Diabetes mellitus prevention

Consumption of sea buckthorn oil can prevent diabetes. It helps to increase the production of insulin sensitivity and reduce plasma glucose levels.

The impact of sea buckthorn oil fatty acids on human health
Sea Buckthorn Fruit Oil Extract Alleviates Insulin Resistance through the PI3K/Akt Signaling Pathway in Type 2 Diabetes Mellitus Cells and Rats

The positive effects of sea buckthorn can be enhanced by combining them with other berries. A recent study reports an improvement in blood sugar and lipid levels in children with type 1 diabetes who were fed concentrate formula with sea buckthorn and blueberries.

Wide Spectrum of Active Compounds in Sea Buckthorn (Hippophae rhamnoides) for Disease Prevention and Food Production

Boost the immune system

Sea buckthorn is rich in antioxidants which can increase illness resistance, protect your body from infections, and fight free radicals.

Sea buckthorn (Hippophae rhamnoides L.) as a potential source of nutraceutics and its therapeutic possibilities – A review

Protect your skin

Sea buckthorn oil is traditionally used for skin repair, hydration, and rejuvenation. The combination of unsaturated fatty acids (omega 3, 6), antioxidants, vitamins, carotenoids, and phytosterols protects cell membranes and improves cell regeneration potential.

Sea buckthorn oil

Help during menopause

Some scientific studies have found that sea buckthorn helps to reduce vaginal drying and elevate other symptoms and discomforts associated with menopause.

The impact of sea buckthorn oil fatty acids on human health

Buckthorn contains phytoestrogens – plant-based compounds that mimic your body’s estrogen and replace treatment with synthetic estrogen in menopause.

Dry eye syndrome treatment

Studies show that oral consumption of sea buckthorn oil can relieve symptoms of dry eye syndrome associated with eye redness and dry and burning sensation.

Recommended daily dosage

For adults: 20-45 g per day (fresh or frozen).

Don’t exceed the recommended 50 g dose!

For children: 10 g

IMPORTANT NOTE! When first introduced into the diet,it is best to monitor for signs of allergic reactions or intolerance and not to continue consuming sea buckthorn if any symptoms are present. Sea buckthorn can be included in a child’s diet if no allergic reaction or intolerance is observed. Sea buckthorn is safe for children between 1-7 years of age when consumed orally for up to 8 weeks.


Avoid using sea buckthorn if you are:

  • pregnant or breastfeeding;
  • develop allergy or intolerance.

Do not consume if you suffer from the following:

  • pancreas or gallbladder diseases: pancreatitis or acute cholecystitis;
  • gastritis;
  • acute gastrointestinal disease;
  • intestinal disorders.

The material is based on research: