Berberis vulgaris, widely recognized as barberry, is a striking shrub that produces tart, vibrant red berries. Although this plant is indigenous to various regions in Europe, Africa, and Asia, it has now spread across the globe, thriving in diverse climates. For centuries, the berries of the barberry plant have played a significant role in traditional medicine, being utilized to alleviate digestive troubles, combat infections, and address various skin ailments.

Rich in several beneficial compounds, barberries are particularly notable for their high berberine content, which serves as a powerful antioxidant. This compound may assist in managing health conditions such as diabetes, fighting off dental infections, and treating acne effectively.

Here, we explore 9 remarkable health benefits associated with consuming barberries.

1. Nutrient-Dense Powerhouses

Barberries, known as berberis in some regions, are exceptionally nutrient-dense. They offer a wealth of carbohydrates, dietary fiber, and a variety of essential vitamins and minerals that contribute to overall health. Notably, these berries serve as a fantastic source of vitamin C, a potent antioxidant that may assist in safeguarding the body against cellular damage, potentially reducing the risk of heart disease and certain cancers.

A standard serving size of 100 grams of dried barberries provides:

• Calories: 318
• Protein: 3.6 grams
• Fat: 3.6 grams
• Carbohydrates: 65.4 grams
• Fiber: 10.7 grams
• Vitamin C: 760% of the Daily Value (DV)
• Iron: 53% of the DV

Additionally, barberries are a rich source of trace minerals like zinc, manganese, and copper, all of which play crucial roles in supporting immunity and preventing diseases. The vibrant red hue of these berries is attributed to anthocyanins, which are plant-derived pigments that may enhance both brain function and cardiovascular health, among a plethora of other benefits.

2. Enriched with Beneficial Plant Compounds

Barberries (Zereshk) boast an impressive amount of berberine, a distinctive plant compound linked to a variety of health advantages. Belonging to the alkaloid family, berberine is recognized for its potent therapeutic properties. Research indicates that this compound serves as a robust antioxidant, effectively countering cellular damage induced by free radicals—unstable molecules that can harm cells.

Additionally, berberine may aid in lowering blood sugar and cholesterol levels, impede the growth of certain cancer cells, combat infections, and exhibit anti-inflammatory properties. Moreover, barberries also host other beneficial compounds, including various alkaloids and organic acids, although the majority of studies have concentrated on the effects of berberine. With a notably high concentration of berberine, barberries present a therapeutic potential that may confer numerous health benefits through their antioxidant capabilities.

3. Potential Benefits in Diabetes Management

Barberries — particularly known for their rich content of berberine — may contribute positively to the management of diabetes, a persistent health condition characterized by elevated blood sugar levels. Recent findings indicate that berberine enhances cellular response to insulin, the hormone responsible for regulating sugar levels in the bloodstream, potentially leading to a reduction in blood sugar levels.

In a notable 3-month clinical trial involving 36 adults diagnosed with type 2 diabetes, participants who consumed 1.5 grams of berberine daily experienced a significant decrease of 2% in hemoglobin A1c — an important indicator of blood sugar control over the previous three months — in comparison to their initial readings.

Remarkably, research indicated that the positive impacts of berberine on both blood sugar and hemoglobin A1c were similar to those observed with the widely used diabetes medication metformin. Furthermore, another 8-week study conducted with 30 individuals suffering from type 2 diabetes revealed that those who ingested 2 mg of dried barberry fruit extract each day showed lower hemoglobin A1c levels alongside significantly reduced blood sugar levels when compared to a control group receiving a placebo.

It is important to note, however, that these studies primarily examined supplemental forms of berberine and barberry extract. The effects of consuming fresh or dried barberries on blood sugar management remain uncertain. Collectively, the evidence suggests that supplemental berberine and barberry extract may effectively lower blood sugar levels and could play a beneficial role in the treatment of diabetes.

4. Potential Benefits in Managing Diarrhea

For centuries, barberries have been recognized for their potential in alleviating diarrhea. This effectiveness is attributed to their rich content of berberine, a compound known to slow down the movement of feces through the digestive tract by blocking specific receptors, thereby helping to prevent diarrhea.

Notably, one of the earliest human studies focusing on berberine indicated its efficacy in treating diarrhea induced by bacterial infections, including E. coli. Furthermore, a study involving 196 adults suffering from diarrhea-predominant irritable bowel syndrome (IBS-D) revealed that a daily intake of 800 mg of berberine hydrochloride notably reduced both the frequency of diarrhea episodes and the urgent need to use the restroom, when compared to a placebo.

While these findings are promising, it is essential to conduct further research on humans to fully comprehend how berberine and, by extension, barberries may aid in diarrhea management. The mechanism by which berberine may help is through its ability to extend the transit time within the gastrointestinal tract. Therefore, incorporating berberine-rich barberries into one's diet might offer potential relief from diarrhea; however, additional studies are necessary to confirm these effects.

5. Potential Protection Against Metabolic Syndrome

Incorporating barberries (berberis) into your diet may play a significant role in preventing metabolic syndrome, a condition characterized by a combination of risk factors that elevate the likelihood of developing heart disease and diabetes. These small, tart berries may offer protective benefits against issues such as obesity, elevated blood sugar levels, high cholesterol, increased triglycerides, and hypertension—all of which contribute to the risks associated with this syndrome.

A notable study conducted over 8 weeks with 46 participants suffering from type 2 diabetes revealed that consuming approximately 7 ounces (200 mL) of barberry juice daily led to substantial reductions in blood pressure, triglycerides, cholesterol, and blood sugar levels, in contrast to those taking a placebo. These findings underscore the potential of barberries in ameliorating risk factors linked to metabolic syndrome.

Furthermore, barberries may also aid in lessening oxidative stress for individuals already diagnosed with this condition. Oxidative stress is a detrimental process caused by cellular damage inflicted by reactive molecules known as free radicals. An imbalance in oxidative stress, where the body has an excess of free radicals and an insufficient quantity of antioxidants, can pave the way for heart disease and other serious health complications.

In a separate 6-week investigation involving 106 individuals diagnosed with metabolic syndrome, it was observed that a daily intake of 600 mg of dried barberry significantly mitigated oxidative stress compared to those in the placebo group. These encouraging outcomes suggest that consuming barberries may not only lower the likelihood of developing risk factors linked to metabolic syndrome but also alleviate the oxidative stress associated with it. However, further research is warranted to fully understand these effects.

6. Promoting Dental Health

Research conducted in controlled environments has demonstrated that barberry extract possesses the ability to combat inflammation effectively. This effect is primarily due to the presence of berberine, which is recognized as a potent anti-inflammatory compound. Consequently, barberry may serve as a beneficial treatment for inflammatory dental conditions such as gingivitis, characterized by plaque accumulation, gum swelling, and irritation.

A study involving 45 boys aged 11 to 12 years revealed that the application of barberry dental gel over a period of 21 days led to a significant reduction in plaque and gingivitis compared to a placebo. Moreover, the findings indicated that while barberry gel outperformed conventional anti-plaque toothpaste, the difference in effectiveness was not statistically significant. These findings imply that treatments incorporating barberry could contribute positively to dental health; however, further investigation is warranted. Considering the strong anti-inflammatory properties of berberine, dental gels with barberry may assist in alleviating gingivitis and related oral inflammation. Nevertheless, the current body of research remains limited.

7. Potential Anticancer Properties

Barberries, particularly through their active compound berberine, may offer several mechanisms that contribute to anticancer effects. This powerful compound acts as an effective antioxidant, helping to combat oxidative damage, which is often linked to the onset of various cancers.

Moreover, berberine has demonstrated the ability to induce apoptosis (cell death) in cancer cells, hinder their replication, and block enzymes that play a crucial role in the cancer cell life cycle. Numerous in vitro studies have revealed that berberine can significantly inhibit tumor growth and promote cell death in human cancer cells, including those from the prostate, liver, bone, and breast.

While these findings are promising, it is essential to note that the current research primarily consists of laboratory studies, and further investigation is necessary to fully understand the potential of barberries in cancer prevention and treatment. Overall, berberine shows promise in offering protection against cancer by employing various mechanisms and has been observed to slow down cancer progression in controlled settings.

8. Potential Benefits for Acne Management

Barberries, known as Berberis in some regions, may offer therapeutic effects in combating acne, a prevalent skin condition marked by inflamed bumps and blemishes. This berry contains berberine and various other bioactive compounds that could aid in reducing inflammation and combating infections linked to acne outbreaks.

In a notable study involving adolescents experiencing moderate to severe acne, participants who consumed 600 mg of dried barberry extract daily for a duration of 4 weeks demonstrated a significant reduction in the average number of acne lesions when compared to those receiving a placebo treatment. The findings of this research suggest that the extract derived from barberries could be a promising and safe treatment alternative for teenagers grappling with acne. However, further in-depth studies are essential to fully understand its efficacy. While preliminary research indicates that barberry extract may effectively manage acne and diminish the occurrence of pimples, it is important to pursue additional studies to validate these claims.

9. Simple Ways to Incorporate Barberries into Your Diet

Barberries (Berberis vulgaris) are prized for their unique tart and subtly sweet flavor, making them a versatile addition to various dishes. These vibrant berries can be enjoyed raw, incorporated into jams, or featured in rice dishes and salads. Additionally, they can be juiced or brewed into tea, providing a delightful beverage option.

In terms of supplementation, barberry is available in several forms, including dried capsules, liquid extracts, and topical ointments or gels derived from whole berries or berberine extract. However, it’s important to note that research on human subjects is still limited, and as such, there is no established recommended dosage for barberry or berberine supplements.

Generally considered safe for most individuals, barberries can sometimes cause gastrointestinal discomfort when consumed in large quantities or taken as high-dose supplements, leading to symptoms such as stomach upset and diarrhea. Furthermore, current research does not provide insights into the effects of barberries on children, pregnant, or lactating women, which necessitates caution in these groups. Therefore, it is advisable for these populations to avoid barberry or berberine supplements until more is known.

For those looking to enjoy the potential health benefits of barberries, incorporating whole, fresh berries into your meals is a wonderful option. Before considering barberry or berberine supplements, it’s prudent to consult with your healthcare provider. Opt for supplements that have undergone third-party testing to ensure quality and safety.

Explore and purchase berberine supplements online.

Whole barberries can enhance the flavor of jams and salads and are also excellent for brewing tea. While barberry supplements are available in various forms, they should be approached with caution, particularly at higher doses and for specific populations, including children and pregnant women.

The Bottom Line

Barberries are the vibrant, tangy red berries derived from the Berberis vulgaris plant. These small yet powerful fruits are rich in a distinctive compound known as berberine, which showcases impressive antioxidant properties. This remarkable compound may aid in enhancing blood sugar regulation, alleviating diarrhea, and combating inflammation associated with dental issues and acne. Incorporating barberries into your daily diet can potentially offer various health advantages; however, it is crucial to consult with your healthcare provider before considering any supplemental forms of barberry or berberine.