Haskap berries are a fruit that, just a dozen or so years ago, were known mainly to fruit growers and enthusiasts of less common plant species. Today, they are increasingly appearing at markets, in health food stores, and in home gardens. It's no wonder. They combine an intense, slightly sweet-and-sour flavor with a high content of natural bioactive compounds, which is why many nutritionists consider them a so-called superfruit.
So let's check out the properties of haskap berries, their nutritional value, what scientific research actually confirms, and how to best use this unique fruit in your daily diet.
Contents
What is haskap?
Kamchatka berry (Lonicera caerulea L.), also called edible honeysuckle or haskap belongs to the family of the Aerivoridae. In Poland, the name can also be often found haskap blueberry, although botanically speaking, it's not a blueberry. It's a completely different species that only resembles blueberries in its color.
It occurs naturally in areas Northeast Asia, including in Siberia, Kamchatka, Japan, and northern China. Thanks to its high frost resistance, it also thrives in our climate. Poland is currently one of the largest producers of this fruit in Europe, and cultivation of haskap berries is gaining popularity year by year.
The fruits are oblong, navy blue-purple and covered with a characteristic waxy coating, which naturally protects them against moisture loss. Depending on Haskap berry varieties they may be more elongated or almost cylindrical.
What does haskap berry taste like?
The flavor of blueberries is difficult to compare to a single fruit. It is most often described as a combination of blueberries, wild blueberries, blackcurrants, and plums with a slightly tart note.
The ripe fruit is juicy and aromatic, so it is great both when eaten raw and as an ingredient in homemade preserves.
Nutritional values of haskap berries
It was the rich composition that made haskap has become the subject of numerous scientific studies. Haskap is a fruit that provides relatively few calories, while containing many vitamins and minerals and natural compounds with an effect antioxidant.
100 g of fresh fruit contains on average about 50–55 kcal, about 2–3 g fiber and naturally occurring sugars.
The most important ingredients include:
- Vitamin C, the content of which depends on the variety and degree of ripeness of the fruit,
- potassium supporting the proper functioning of muscles and the nervous system,
- manganese, participating in many metabolic processes,
- small amounts of vitamins from group B and vitamin K,
- numerous polyphenols, flavonoids, anthocyanins and phenolic acids.
Anthocyanins are responsible for the intense navy blue color of the fruit. Interestingly, their concentration is among the highest among many popular berries, which is why haskap berries often appear in publications on functional foods.
Research also shows that fruits contain many other bioactive plant compounds that are responsible for high activity antioxidant. Among the flavonoids found in the fruit is quercetin, a natural plant compound studied for its antioxidant and anti-inflammatory properties. It is this combination of anthocyanins, quercetin, and other polyphenols that makes haskap berries one of the most valuable berries.
Haskap berry – health-promoting properties
Although haskap berry It has been used in folk medicine in Asian countries for many years. Modern science focuses primarily on assessing the effects of the plant compounds contained within it. It's worth remembering that the fruit itself doesn't cure diseases and doesn't replace a healthy diet or treatment. However, it can be a valuable element of a well-balanced diet.
High content of natural antioxidants
The best-known characteristic of this berry is its high antioxidant activity. This is primarily due to anthocyanins, polyphenols, flavonoids and others phenolic compounds.
Their task is to neutralize free radicals, which are produced during natural metabolic processes, intense exercise, and environmental factors, among other things. Therefore, a diet rich in foods containing natural antioxidants can support cell protection from oxidative stress.
Support for the circulatory system
Research suggests that regularly consuming anthocyanin-rich fruits may have a beneficial effect on blood vessel function and help maintain healthy blood pressure. This is due to the action of many different compounds present in the fruit, rather than a single specific component.
Similar observations also apply to haskap berries, but it is worth emphasizing that further clinical studies are needed to precisely determine the scale of these effects.
Anti-inflammatory properties
Another area of intense research is the anti-inflammatory properties of fruits. polyphenols and anthocyanins can support the body's natural defense mechanisms and help reduce inflammation related to oxidative stress.
This doesn't mean, however, that haskap berries act as an anti-inflammatory. Instead, regular consumption of them fits into a plant-rich diet that promotes good health.
Haskap berry and blood sugar levels
One of the most researched areas regarding properties of haskap berries is its impact on carbohydrate metabolism. Scientists' interest stems primarily from its high content of anthocyanins and other polyphenolic compounds.
Previous laboratory studies and some human studies suggest that compounds present in the fruit may support the body's normal response to glucose and improve tissue sensitivity to insulin. This does not mean, however, that haskap berries are a way to treat diabetes. or replaces an appropriate diet or therapy.
For most healthy people, fresh fruit can simply be a valuable part of a balanced diet. People with diabetes however, they should take into account the total amount of carbohydrates consumed and follow the recommendations of a doctor or dietitian.
Does haskap berry affect eyesight and brain function?
The intense color of the fruit is not accidental. They are responsible for it anthocyanins, which have been the subject of research on eye health and cognitive functions for years.
Scientists are investigating whether a diet rich in anthocyanin-containing foods can support the proper functioning of the retina and help maintain cognitive performance as we age. Some studies on haskap also indicates a possible beneficial effect on memory, concentration and brain function, but these results still require further confirmation.
However, it can be said with great certainty that a diet rich in a variety of fruits, including haskap berries, provides many valuable nutrients that support the proper functioning of the body.
Haskap berry juice – a good choice
The fresh fruit season is relatively short, so many people choose to freeze them or make homemade preserves. haskap berry juice, which allows you to enjoy the characteristic taste of these fruits also in autumn and winter.
It's best to choose juices made exclusively from fruit, without added sugar, colorings, or preservatives. This preserves the natural flavor and aroma of the berries.
In our pressing plant we prepare haskap berry juice Made from ripe fruit, with no added sugar or artificial ingredients. It's a convenient way to enjoy the taste of haskap berries, even when fresh fruit is no longer available.
How to use haskap berries in the kitchen?
The slightly sour taste makes it haskap berry It has many uses in the kitchen. Fresh fruit retains the most nutritional value, of course, but properly prepared preserves can also be an interesting addition to your daily menu.
The fruit can be used, among others, to prepare:
- household jam,
- jam,
- smoothie and cocktails,
- desserts and baked goods,
- sauces for pancakes and waffles,
- fruit purees.
If you want to preserve fruit for longer, it is worth it freeze. The low temperature helps reduce the loss of many valuable ingredients, and the frozen fruit is perfect for smoothies, oatmeal, and baked goods.
Can everyone eat haskap berries?
For most healthy people haskap berry It's a safe part of a varied diet. As with other fruits, however, it's best to eat in moderation and adjust the amount to your needs and diet.
People with food allergies should try a small portion for the first time and observe their body's reaction. Caution is also advised for those with chronic illnesses that require a specialized diet. If in doubt, it's best to consult a doctor or dietitian about your diet.
Summary of the properties of haskap berries
Not without reason haskap berry has been gaining more and more popularity in recent years. This inconspicuous fruit is distinguished by its high content polyphenols, anthocyanins and Vitamin C, making it a valuable element of a well-balanced diet.
Current research indicates that regular consumption of fruits rich in natural antioxidants helps protect the body from oxidative stress, supports the proper functioning of the circulatory system, and provides many valuable nutrients. At the same time, it's important to remember that no single product can replace a healthy lifestyle or a well-balanced diet.
Fresh fruit consumed in season provides the most nutritional value. After the season ends, frozen fruit or high-quality preserves are a good option. If you enjoy discovering lesser-known fruits and are looking for products with simple ingredients, haskap berries certainly deserve a place in your kitchen. They're an interesting alternative to popular berries, combining a distinctive flavor with high nutritional value.
Sources
- Cheng Z., Bao Y., Li Z. et al.
Lonicera caerulea (Haskap berries): a review of development traceability, functional value, product development status, future opportunities, and challenges.
Critical Reviews in Food Science and Nutrition, 2023.
PubMed:
https://pubmed.ncbi.nlm.nih.gov/35435788/ - Szot I., Lipa T., Sosnowska B.
Haskap berry – health-promoting properties of the fruit and possible uses.
Food. Science. Technology. Quality, 2014.
Full text (PDF):
https://wydawnictwo.pttz.org/magazine-archive/iwona-szot-tomasz-lipa-bozena-sosnowska-jagoda-kamczacka-wlasciwosci-prozdrowotne-owocow-i-mozliwosci-ich-zastosowania/ - Kaniewska J., Gozdecka G., Domoradzki M., Szambowska A.
Processing suitability and characteristics of haskap fruit and its products.
Engineering Sciences and Technologies, 2013.
PDF:
https://dbc.wroc.pl/dlibra/publication/27458/edition/24822 - Howatson G., Snaith GC, Kimble R., Cowper G., Keane KM.
Improved Endurance Running Performance Following Haskap Berry (Lonicera caerulea L.) Ingestion.
Nutrients, 2022.
Full article (Open Access):
https://www.mdpi.com/2072-6643/14/4/780
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