Sea buckthorn: Nutritional Value, Properties and Side Effects

What is sea buckthorn?

Sea Buckthorn (Hippophae rhamnoides) is a valuable plant that is widely cultivated in Europe and Asia. It is a shrub that belongs to the family Elaeagnaceae and can reach a height of 7 meters. [1]

Its name comes from the fact that in Greece horses were fed with sea buckthorn to have shiny and healthy hair.

Its fruits (berries) are yellow or orange in color and have a characteristic sour-bitter taste with an aroma reminiscent of pineapple. For this reason, sea buckthorn is also known as Siberian pineapple. [1]

Sea buckthorn has been characterized by many as a superfood, while it has been used in traditional medicine since ancient times, in various parts of Europe and Asia, to stimulate and protect the body. [1] [2] [11]

Sea buckthorn and nutritional value

Sea buckthorn contains almost 200 types of bioactive compounds, while its composition varies to some extent depending on where and how it is cultivated. [5] [9] [11]

100 grams of dried fruit yield about 275 kcal and contain carbohydrates, fat and protein. Sea buckthorn is also a good source of fiber and is relatively low in sugar.

Valuable nutrients are found in both fruits and seeds & leaves of the plant, including vitamins, minerals, phytosterols, essential fatty acids, amino acids and antioxidants. [1] [5]

Vitamins: Sea buckthorn contains both water-soluble and fat-soluble vitamins, while the most characteristic feature of its berries is their extremely high content of vitamin C. In addition, it contains significant amounts of vitamins E & K and smaller amounts of B complex vitamins. [1] [2]

Minerals: Sea buckthorn fruit contains iron, magnesium, copper, zinc, sodium, potassium, phosphorus, calcium and manganese. In fact, potassium is present in significant quantities, providing protection in cases of high blood pressure. [1] [2]

Antioxidants: Sea buckthorn contains a wide variety of antioxidants, which are largely utilized by the body. Among the antioxidants it contains are various phenolic compounds, quercetin and ascorbic acid (vitamin C). [1] [2]

Amino acids: Sea buckthorn berries contain 18 of the 22 known amino acids. Amino acids are the building blocks of proteins, and most of them are involved in important processes in the body, such as energy production, muscle building and brain function. [1]

Fatty acids: According to what we know to date, sea buckthorn is the only plant that contains omega 3, omega 6, omega 7 (palmitoleic acid) & omega 9 fatty acids. This is one of its main features, as well as the cause of many of its beneficial actions (e.g. wound healing).

Phytosterols: Sea buckthorn contains plant sterols, such as sitosterols, providing significant protection against cardiovascular disease and helping to maintain healthy cholesterol levels. [1]

Carotenoids: Many carotenoids are found in sea buckthorn, such as lycopene, lutein and zeaxanthin. Thanks to the presence of lipids in this plant, these components can be highly absorbed and utilized by the body. [1] [2]

Sea buckthorn and consumption methods

Sea buckthorn fruits are not usually eaten raw, due to their high acidity and astringency. However, they are used to make juice, jam, wine, sweets and many other edible products, while the leaves of the plant are used to make tea. [1] [6]

Sea buckthorn and uses

In addition, sea buckthorn is widely used in the food industry, acting as a natural additive. Its fruits can be used in many ways, such as in the process of making cheese or yogurt, in various alcoholic beverages (liqueur, wine, beer, etc.) and in pastries, enhancing the aroma, taste and nutritional value of the final product. [1] [6]

At the same time, it is used for feeding animals, such as chickens, pigs and fish, being a choice of high nutritional value. [1] [2]

Finally, sea buckthorn can be taken as a dietary supplement, while it is an ingredient in many dermocosmetic products and health-promoting products.

Sea buckthorn and beneficial properties

The beneficial properties of sea buckthorn have been known since antiquity, and to this day more and more benefits are being discovered from its consumption. As mentioned above, its action is due to the great number of nutrients it contains. [1] [2] [11]

The main properties attributed to sea buckthorn are the following:

• Antioxidant
• Anti-inflammatory
• Antimicrobial
• Antiviral
• Immunoregulatory
• Stimulating
• Anti-stress
• Analgesic
• Anti-aging
• Cardioprotective
• Hepatoprotective
• Gastroprotective

Cardiovascular health

One of the many beneficial properties attributed to sea buckthorn is its contribution to maintaining cardiovascular health. [1] [3] [4] [5]

Both fruits (berries) and the seeds & oil of sea buckthorn seem to provide significant benefits, contributing to the prevention and better management of diseases related to the cardiovascular system. [4] [5]

It has been shown by numerous studies that the consumption of sea buckthorn significantly protects against hypertension, diabetes, obesity, the formation of atherosclerotic plaques, the accumulation of platelets and hypercholesterolemia. [1] [3] [5]

Skin and hair health

Sea buckthorn has been widely studied for its skin benefits. Both its nutritional consumption and its use through dermocosmetics are very promising.

In particular, sea buckthorn oil has been shown to be beneficial in people with burns of various causes (eg sunburn), atopic skin, eczema and psoriasis. [2] [3] [9] [10]

In addition, sea buckthorn seems to contribute to faster wound healing, while providing hydration to the skin, protecting against oxidative damage and preventing premature aging. [1] [2] [4] [7] [9]

Due to its balanced content of fatty acids, carotenoids & vitamins, sea buckthorn oil is used as an ingredient in cosmetics for dry, peeled, burnt, irritated and / or mature skin. [7] [9]

Specifically, it is used in a variety of dermocosmetics that concern both the skin (e.g. anti-aging creams) and the hair (e.g. hair oil, shampoo, conditioner). [2] [7]

Especially for hair, it is considered to help strengthen the hair, restore shine and elasticity, as well as prevent hair loss & damage. [7]

Gastrointestinal health

Sea buckthorn has been widely studied for its benefits to the human gastrointestinal tract. [1] [3]

Specifically, it seems that its consumption is associated with the prevention and better management of conditions such as ulcers (oral, gastric, stress ulcers) and indigestion. [1] [3]

At the same time, sea buckthorn ingredients have been shown to enhance the normal gut microflora, increasing the number of many probiotics (friendly bacteria), such as Bifidobacterium, Lactobacillus, Bacteroides. [1]

Dry eyes

Sea buckthorn oil, known for its benefits to the skin and mucous membranes, has also been studied for its beneficial effect on dry eyes.

In particular, it has been shown that taking a sea buckthorn dietary supplement for a period of three months can reduce the symptoms of dry eye. [1]

Oral hygiene

Sea buckthorn seems to provide a protective effect in the oral cavity and can be used as an ingredient of natural origin in products such as mouthwashes, protecting against conditions such as periodontitis. [8]

According to a study published in 2019, sea buckthorn is an excellent alternative to various synthetic substances contained in oral hygiene products that often cause unwanted symptoms on the teeth & gums. [8]

Sea buckthorn and women

Aside from the use of sea buckthorn as an ingredient in anti-aging creams and hair care products, there are also other potential benefits for women.

Studies have shown that taking a supplement with sea buckthorn oil can reduce the symptoms of menopause and pain (eg during menstruation), help maintain vaginal health, and treat vaginal dryness & vaginal atrophy. [1]

Sea buckthorn and safety – side effects

The consumption of sea buckthorn is considered safe. As mentioned above, it can be consumed as an ingredient in various juices or recipes, as well as as a tea, or contained in the composition of various commercial foods. [3]

Regarding its consumption in the form of a dietary supplement, there are no particular contraindications, while no side effects from its consumption have been reported in the recommended dosages.

Sea buckthorn and contraindications

It is recommended to avoid the consumption of sea buckthorn dietary supplement during pregnancy and lactation, due to the lack of sufficient data regarding the safety of intake during these periods.

In addition, taking sea buckthorn supplements is contraindicated in people receiving anticoagulant, antiplatelet, antihypertensive and antidiabetic treatment, as the effect of the respective treatments may be enhanced.

It is also recommended not to take sea buckthorn supplements about 2 weeks before a scheduled surgery.

Dietary supplements with Sea Buckthorn

1. Lamberts Sea Buckthorn 1000 mg 30 caps: Contains 1000 mg of high purity sea buckthorn oil per soft capsule, which yields 270 mg of palmitoleic acid (omega 7).
2. Superfoods Sea Buckthorn 50 softgels: Dietary supplement with sea buckthorn oil in an amount of 350 mg per soft capsule.
3. Evercare Hippophae 300 mg 60 caps: Natural dietary supplement with sea buckthorn fruit powder in an amount of 300 mg per capsule.
4. Weleda Sea Buckthorn Juice 250 ml: Organic sea buckthorn juice to stimulate the body and support the immune system.

References

1. Wide Spectrum of Active Compounds in Sea Buckthorn (Hippophae rhamnoides) for Disease Prevention and Food Production
2. Comprehensive review on sea buckthorn: Biological activity and its potential uses
3. Bioactive profile, health benefits and safety evaluation of sea buckthorn (Hippophae rhamnoides L.): A review
4. Nutritional Value, Health-promoting Benefits and Food Application of Sea Buckthorn
5. Bioactive compounds, health benefits and functional food products of sea buckthorn: a review
6. Potential of sea buckthorn-based ingredients for the food and feed industry – a review
7. Sea Buckthorn Oil—A Valuable Source for Cosmeceuticals
8. Benefits of sea buckthorn (Hippophae rhamnoides) pulp oil-based mouthwash on oral health
9. Abundance of active ingredients in sea-buckthorn oil
10. Sea buckthorn extract in the treatment of psoriasis
11. Why is sea buckthorn (Hippophae rhamnoides L.) so exceptional? A review