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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
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.
Amino acids
Sea buckthorn contains 18 of the 22 known amino acids (the building blocks of proteins).
Antioxidants
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.
Boost the immune system
Sea buckthorn is rich in antioxidants which can increase illness resistance, protect your body from infections, and fight free radicals.
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.
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.
Contraindications
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:
- Effect of Sea buckthorn on liver fibrosis: A clinical study
- 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
- Wide Spectrum of Active Compounds in Sea Buckthorn (Hippophae rhamnoides) for Disease Prevention and Food Production
- Sea buckthorn (Hippophae rhamnoides L.) as a potential source of nutraceutics and its therapeutic possibilities – A review
- The impact of sea buckthorn oil fatty acids on human health
