It’s no wonder that sea buckthorn is often referred to as “orange gold.” For centuries, this vibrant fruit, which clings to the branches of shrubs and trees in the oleaster family, has been used for the prevention and treatment of various ailments. Packed with 190 types of biologically active substances, these tart, juicy berries can be enjoyed fresh or transformed into winter preserves with sugar, jams, juices, and oils. Additionally, medicinal tinctures and decoctions can be made from the bark, leaves, and roots. In this article, we’ll explore recipes for vitamin-rich preserves, desserts, sauces, and beverages, as well as the benefits and potential drawbacks of sea buckthorn and its long history of use.
“I’m No Fool!”
Sea buckthorn is believed to have originated in East Asia. In ancient times, this local healing berry was widely used in Tibetan and Chinese medicine. Other cultures, including the Mongols and Greeks, recognized it as a universal remedy. According to ancient Greek manuscripts, young shoots of this plant were fed to sick and injured horses to speed up their recovery. Pollen from sea buckthorn has even been found in excavated Scandinavian settlements. The nickname “northern pineapple” was given to the berry due to the similarity in aroma between the two fruits. However, during the Middle Ages, the benefits of sea buckthorn and its healing properties were largely forgotten.
By the 19th century, Europeans regarded this future garden crop with the same indifference as its botanical relative, the oleaster, which was considered useless and readily cut down. But a revival of interest in the medicinal use of sea buckthorn over the past two centuries has led to its active cultivation. Today, this shrub can be found in Europe, Pakistan, and India. Sea buckthorn is easy to grow, boasting two essential qualities: frost resistance (withstanding extreme low temperatures down to -45°C) and drought resistance (surviving even prolonged dry spells).
In nature, shrubs and trees that reproduce through seeds or vegetatively thrive in river floodplains, along water bodies, and in mountainous regions (even at altitudes of 2,100 meters), flourishing in sandy soils and gravel. Sea buckthorn’s adaptability to various soils and climates makes it suitable for creating hedges, stabilizing sands, and reinforcing road slopes and ravines. Besides being cultivated for its fruit, sea buckthorn is also grown as an ornamental plant. Despite its bright color, which in nature can signal toxicity, birds are not deceived: the berries that remain on the branches throughout winter become a crucial part of their winter diet (notably, sea buckthorn is a favorite food for the feathered gourmet known as the fieldfare).
Benefits of Sea Buckthorn
The rich orange color of the berries is due to their high content of the natural pigment beta-carotene. This provitamin A protects vision (preventing cataracts), enhances brain activity (improving memory and concentration), heals wounds, and shields the skin from sunburn. Meanwhile, the leaves and bark of this medicinal plant serve as a source of tannins (which help stop bleeding and heal inflammation), while the berries lead in antioxidant content, which combats aging. Thanks to its rich vitamin profile, sea buckthorn stimulates cell regeneration. This “vitamin bomb” contains vitamins E, B1, B2, B3, B6, B9, PP, D, K, H, and an impressive amount of vitamin C: up to 600 mg per 100 g of berries, several times more than in citrus fruits.
This powerful antioxidant neutralizes free radicals and protects cells from damage. It increases tissue elasticity by stimulating collagen production—a protein that ensures the strength of blood vessels and joints, as well as the health of hair and skin. Vitamin C reduces the risk of developing atherosclerosis, which can lead to hypertension, and aids in iron absorption, particularly important in cases of anemia. The benefits of sea buckthorn are supported by over twenty valuable trace elements (including iron, magnesium, calcium, sodium, and others), complex carbohydrates like pectin (which cleanses the gastrointestinal tract of waste and toxins), organic acids (which optimize digestion), and fatty acids (which lower the risk of blood clots).
Sea buckthorn is used to support the health of the cardiovascular, nervous, urinary, and digestive systems. The potassium and magnesium in the berries strengthen the heart muscle and lower blood pressure, while vitamin B6 helps reduce anxiety, alleviate nervous tension, improve mood, and combat stress. It also acts as a natural antibiotic and immune booster, making it a remedy for winter colds and viral infections. Sea buckthorn is effective for treating vocal cords, sore throats, and tonsillitis. This berry thins mucus and eases its expulsion during coughs and bronchitis. The healing potential of the berry can be beneficial for seasonal respiratory illnesses, vitamin deficiencies, weakened immunity, asthma, gout, eye diseases, radiation effects, and even certain types of cancer.
To Eat or Not to Eat?
Depending on the nature of the illness, sea buckthorn can be consumed internally (for treating gastritis) or applied externally (for arthritis and skin issues such as wounds, ulcers, burns, acne, and rashes). Sea buckthorn oil is used in the production of cosmetic products and skincare items, including creams, masks, lip balms, shampoos, and shower gels. When applied topically, sea buckthorn moisturizes the epidermis, soothes irritation, treats acne, and smooths wrinkles. The healing berries have anti-inflammatory and bactericidal effects—their wound-healing properties manifest in the acceleration of granulation and epithelialization of damaged tissues.
The berry’s ability to restore mucous membranes is utilized in treating gynecological conditions such as endocervicitis and cervical erosion. Sea buckthorn berries contain phytoestrogens: natural analogs of female hormones that help regulate hormonal balance during periods of hormonal changes and restore women’s health, alleviating symptoms of premenstrual syndrome and menopause (sea buckthorn can ease headaches, insomnia, mood swings, and hot flashes). Folic acid in sea buckthorn supports fetal health in pregnant women. However, breastfeeding mothers should avoid sea buckthorn due to the risk of allergic reactions in infants. Sea buckthorn is contraindicated for children under 12 years old.
This berry can affect the efficacy of medications used to treat oncological, gastrointestinal, cardiovascular, and autoimmune diseases. Contraindications for its consumption include issues with the gallbladder, liver, and pancreas, kidney stones, high stomach acidity, acute cholecystitis, sensitivity to beta-carotene or its intolerance, blood disorders, and low blood pressure. The benefits and drawbacks of sea buckthorn should be assessed after analyzing the contraindications for its use. Any supplements containing sea buckthorn extract should be discussed with a doctor.
Vitamin Recipes
Not everyone can enjoy the miraculous berry in its fresh form due to its tart taste. To avoid this issue, you can mash sea buckthorn with sugar. Fresh sea buckthorn can be used to make fresh juice, smoothies, or cocktails with other berries and fruits. In addition to juices, sea buckthorn is used to prepare compotes, syrups, wines, liqueurs, and alcoholic tinctures. You can also find sea buckthorn jam in stores. From these nutritious berries, you can create mousse, ice cream, sorbet, jelly, marmalade, pastille, sauces for meat or desserts (like panna cotta, cheesecake, or pancakes). Sea buckthorn can be added to marinades for meat and fish. Sea buckthorn oil, which should not be used for frying, can be mixed into sauces and salad dressings. Fresh or frozen berries can be used for tea, cocktails, juice, and sauces, while sea buckthorn puree can be made with or without sugar.
Sea Buckthorn Sauce for Meat
Restaurant chefs combine sea buckthorn with red wine, mustard, and sautéed onions to create a unique sauce from these tart berries to accompany traditional meat dishes.
Ingredients (for 3 servings): 150 ml water; 70 g sea buckthorn; 1 onion; 25 g brown sugar; 3 tablespoons red wine; 2 tablespoons mustard seeds; 1 tablespoon butter; a pinch of salt.
Finely chop the onion and sauté it in melted butter until translucent. Pour in the wine and simmer in a deep skillet until the alcohol evaporates.
Add the sea buckthorn and sugar, stir, and simmer over low heat until the sugar completely dissolves. Add the mustard, season with salt, and pour in the water. Bring to a boil and blend until smooth using a blender. Serve the sauce warm.
Sea Buckthorn Sauce for Pancakes
This sweet-and-sour sauce with a hint of ginger and citrus aroma can be drizzled over pancakes, fritters, cheese pancakes, and porridge.
Ingredients (for 5 servings): 300 g sea buckthorn; 2 oranges; 1 lemon; a piece of fresh ginger (3 cm); 2 tablespoons sugar; 1 tablespoon maple syrup; 1 cup water.
Grate the peeled ginger and the orange zest (avoiding the white part).
Place the sea buckthorn in a saucepan and set it over medium heat. Add the grated ginger and zest, maple syrup, and a bit of water. Cover and bring to a boil. Reduce the heat and cook for 5 minutes.
Pass the berries through a sieve over an empty pot to collect the sea buckthorn juice. Squeeze in the lemon juice and add the sugar. Place over low heat and warm while stirring until the sugar completely dissolves. If the sauce becomes too thick during cooking, you can dilute it with water.
Serve the finished sauce immediately or store it in the refrigerator for up to three days.
Sea Buckthorn and Pomegranate Marmalade
Sweet treats made from berry-fruit puree can be enjoyed even by those on a diet.
Ingredients (for 2 servings): 250 ml sea buckthorn juice; 250 ml pomegranate juice; 250 g sugar; 20 g agar-agar; 5 g cinnamon.
Pour the agar-agar with pomegranate juice, stir, and let it sit for half an hour.
Prepare the syrup from the sea buckthorn juice: heat it, add sugar, and cook while stirring until it thickens. When the sea buckthorn syrup begins to thicken, add the cinnamon and pour in the pomegranate juice with agar-agar. Stirring, bring to a boil and cook for 5 minutes.
After letting the mixture sit for 10 minutes, pour the syrup into molds, cool at room temperature, and refrigerate to set.
Sea Buckthorn with Sugar (No Cooking)
In the last month of winter, the body becomes particularly vulnerable to seasonal infections. To combat colds, it’s essential to stock up on sea buckthorn mixed with sugar.
Sort the berries, placing the firmest ones in a large bowl and covering them with cold water. Rinse the sea buckthorn twice, changing the water.
Spread the berries in a single layer on a paper towel and cover them with another paper towel. Dry the sea buckthorn for 10 minutes.
Transfer the sea buckthorn to a bowl and mix it with sugar in a 1:1 ratio. Stir and puree in batches using an immersion blender or meat grinder.
Let the resulting puree sit at room temperature for 2 hours (stirring occasionally) and then refrigerate for 8 hours.
Sterilize jars and boil the lids. Remove the sea buckthorn with sugar from the refrigerator, stir again, pour the pureed berries into jars, and seal with lids.
Tea with Sea Buckthorn
The classic recipe uses black tea, berries, and honey.
Ingredients (for one serving): 50 g sea buckthorn; 200 ml water; 1 tablespoon tea; 2 tablespoons honey.
Mash the sea buckthorn and dilute it slightly with warm water. Add the mixture to regular black tea. Sweeten the drink with honey. To preserve the beneficial properties, do not add the berries and honey to boiling water; the tea should cool slightly before this step.
Spiced Sea Buckthorn Tea
This drink combines berries with orange, lemon, black tea, honey, and spices.
Ingredients: 1 liter of water; 250 g sea buckthorn; 1 orange; 15 g tea; 3 cloves; 1 cinnamon stick; 1 sprig of mint; honey to taste.
Place the prepared berries in water, bring to a boil. Add the sliced orange (including the washed zest). After boiling again, add the tea and spices.
Serve after 5 minutes with honey (do not add honey to boiling water—wait until the drink cools slightly).
Sea Buckthorn Infusion with Ginger and Honey
This aromatic drink contains no tea leaves, but features ginger root, cinnamon, and star anise.
Ingredients: 100 g sea buckthorn; 1 cinnamon stick; 2 star anise; a piece of ginger root (3 cm); honey to taste.
Grate the peeled ginger root, mash the washed sea buckthorn berries into a puree, and place them in a jug or teapot along with the cinnamon and star anise. Pour in hot water and let it steep for 5 minutes. Before serving, add honey. For garnish, you can add a few whole sea buckthorn berries to the cup.
During the vitamin deficiency season, sea buckthorn can be the best support for the body when immunity is weakened. If you have no contraindications, enjoy a warming and invigorating tea with this healing berry, and stay healthy!