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Whether you know them as a haskap, honeyberry – or not at all – these vibrant berries look straight out of a fairytale. But are their potential benefits all legend? Let’s ask a nutritionist
Summary
1What are the benefits of haskap berries?
Often likened to a blueberry, the humble haskap is packed with even more nutrients...
2Haskap berries could help exercise performance
“Haskap berries may be helpful in improving time trial performance,” says Jenna...
3Haskap berries vs. blueberries
Now this is where haskap shines – and positively glows – with vitamin C. In fact, three times as much as a blueberry...
Blueberries step aside, there’s buzz circling around a different berry: the chilly weather-loving haskap. It’s rumoured to be able to peak your sports performance while aiding memory and a healthy heart.
So could this plant really power up your day? Let’s find out why their popularity’s growing from a H&B Nutritionist, Jenna Burke.
What is a haskap berry – and is it the same as a honeyberry?
Thriving in mountainous regions, the haskap is a resilient berry that loves cold weather. So it makes sense that they often hail from Canada, Russia and Northern Japan. You might also find them nestled in the Scottish snow, where the locals refer to them affectionately as honeyberries.1
“Taking haskap berries for six days may lead to improved endurance”
However, they were actually named by the indigenous Ainu people of Hokkaido, who called them the “berry of long life and good eyesight”. Although the haskap berry is bursting with vitamin C, polyphenols and phytochemicals, those claims are a little stretched.
What are the benefits of haskap berries?
Often likened to a blueberry, the humble haskap is packed with even more nutrients – but what’s the science behind it?Haskap berries could help exercise performance
“Haskap berries may be helpful in improving time trial performance,” says Jenna.2
“A study showed improvements in cardiovascular endurance when athletes were supplemented with haskap berries containing 150mg anthocyanins for six days prior to their event.
“They also found adding haskap berry powder to yogurt six days leading up to their event – and then having a dose immediately before – helped to slightly decrease heart rate and oxygen consumption at the lactate threshold. This is when lactate builds up during exercise and causes things like muscle cramps and fatigue.
“The study also revealed that taking haskap berries immediately before a VO2 peak test and 5km time trial, resulted in an added 20 seconds of performance before reaching exhaustion and an increase in speed. This might seem small but could be the difference between a medal and just missing the podium!”
Haskap berries might improve your memory
“Additionally, haskap berries may be effective in improving episodic memory – the one responsible for personal memories. However, the impact of supplementation on mood, working memory and executive function remains unclear,” says Jenna.3
Haskap berries might support heart health
“They can possibly support heart health as a study revealed that haskap berries with high anthocyanin content (400mg) slightly lowered diastolic blood pressure and heart rate.”3
How can I enjoy haskap berries?
Their taste has been described as a tart, zingy and juicy. This makes them perfect to enjoy in the same way you might any other berry. Think jams, in powders and even fresh if you’ve got a local crop. Blend into berry smoothies, pair with your morning porridge (of course goji berries are welcome too) or stir into a fruity smoothie.
“Haskaps can boast up to 187 mg of vitamin C per 100 g, higher than in other vitamin C-rich sources such as blueberries, oranges and strawberries”
Haskap berries vs. blueberries
Now this is where haskap shines – and positively glows – with vitamin C. In fact, they contain three times as much as a blueberry. Haskaps can boast up to 187 mg per 100 g,1, 4 which is significantly higher than in other vitamin C-rich sources such as blueberries at 9.7mg,5 oranges at 52.3mg, strawberries at 58.7mg and raspberries at 26.2mg. Thank you berry much!
The final say
Unless you’re reading this from the heights of Scotland, this frost-loving fruit might not have made it into your five-a-day just yet. The good news is that haskap berries are on the rise in the wellness world and even freeze-dried options are brimming with potential benefits.
Sound like your jam? Whether you’re looking to up your vitamin C intake or see if they could improve your sports performance, why not check out if haskap berries are worth the hype?
- Rupasinghe HPV, Arumuggam N, Amararathna M, De Silva ABKH. The potential health benefits of haskap ( Lonicera caerulea L.): Role of cyanidin-3- O -glucoside. Journal of Functional Foods. 2018 May;44:24–39. Available from: https://pubmed.ncbi.nlm.nih.gov/18560338/
- Howatson, G., Snaith, G.C., Kimble, R., Cowper, G. and Keane, K.M. (2022). Improved Endurance Running Performance Following Haskap Berry (Lonicera caerulea L.) Ingestion. Nutrients, [online] 14(4), p.780. Available from: https://pubmed.ncbi.nlm.nih.gov/35215430/
- Bell, L. and Williams, C.M. (2018). A pilot dose–response study of the acute effects of haskap berry extract (Lonicera caerulea L.) on cognition, mood, and blood pressure in older adults. European Journal of Nutrition, 58(8), pp.3325–3334. Available from: https://pubmed.ncbi.nlm.nih.gov/30535796/
- Ascorbic Acid - an overview | ScienceDirect Topics [Internet]. www.sciencedirect.com. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/ascorbic-acid
- FoodData Central [Internet]. fdc.nal.usda.gov. 2019. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
The advice in this article is for information only and some of the information reflects the opinion of our in-house nutritionist and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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