Sea buckthorn and histamine: Discover the tolerability of this superfood

Sea buckthorn, also known as the "lemon of the north ," is a small berry with an impressive array of health benefits. Used for centuries in traditional medicine , sea buckthorn offers a multitude of health advantages . But is this little berry also suitable for a low-histamine diet, or is it among the foods with a higher histamine content? You'll find out everything you need to know in the following blog article.

Sea buckthorn in general: origin, appearance & taste

Sea buckthorn is found primarily in the coastal regions of Europe and Asia. In Europe, it is particularly widespread in Northern Europe, especially Scandinavia , as well as in the coastal regions of Germany and Russia. In Asia, it is found in countries such as China, Tibet, and Mongolia . The plant prefers to grow on sandy soils near the coast and is adapted to the harsh climate and salty air.
The thorny sea buckthorn shrub can reach a height of up to 6 meters . The shrub's berries are small, round, and bright orange. They grow in dense clusters along the branches and are surrounded by silvery-gray leaves. The berries are also encased in a thin skin and contain small seeds inside. Sea buckthorn's flavor is simple, unique, and unmistakable. The berries have a tart and slightly bittersweet taste reminiscent of citrus fruits. Due to its tartness and acidity, many people prefer to enjoy sea buckthorn in the form of juice or jam .

Nutrient richness and health potential of sea buckthorn

Sea buckthorn is one of the best sources of vitamin C. The berries even contain more vitamin C than citrus fruits. It is also rich in vitamin E, carotenoids, flavonoids, omega-3 fatty acids, and fiber. These nutrients make sea buckthorn a healthy berry that offers a multitude of health benefits . Whether as juice, oil, or in other forms, sea buckthorn can be a valuable addition to a balanced diet.

Sea buckthorn histamine

Sea buckthorn and histamine: How well tolerated is the Nordic berry?

Due to its low histamine content, sea buckthorn is ideal for a low-histamine diet. However, if you want to eat the berries raw, you should consume them as fresh as possible .

Sea buckthorn is suitable for the following diets :

• Low-histamine diet

• low-fructose diet

• gluten-free diet

• lactose-free diet

• Low-sorbitol diet

• low-salicylate diet

• Low-nickel diet

Sea buckthorn as support for the skin

Thanks to its anti-inflammatory and antioxidant properties, sea buckthorn oil is frequently used in skincare products . It can help treat skin problems such as acne, eczema, sunburn, and signs of aging .

Purchasing and storing sea buckthorn for histamine-sensitive individuals

Fresh sea buckthorn berries are rarely found in supermarkets . Therefore, it's recommended to pick the berries yourself. However, there is a wide variety of sea buckthorn products available, such as jam, juice, yogurt, and quark.
Since fresh sea buckthorn spoils quickly, it should be eaten as soon as possible. If you don't need the berries in the near future, you can easily freeze them.

Preparation of sea buckthorn in low-histamine cuisine

Fresh sea buckthorn is perfect for a delicious fruit salad. Finely pureed, the berries also make a great base for smoothies, yogurt, cakes, or tarts . Pureed sea buckthorn also tastes excellent as a fruity sauce for ice cream, creams, puddings, or in muesli.
However, its slightly acidic taste also makes it a great match for savory dishes.

Deliciously fruity, low-histamine recipes

low-histamine recipes

Vegan Crumble Cheesecake:

The recipe is: low-histamine, lactose-free, vegan

You will need the following ingredients for a small loaf pan:

For the floor:
  • 100g low-histamine dried fruit (e.g. 50/50 dates & apricots)
  • 50g coconut oil
  • 60g rolled oats
  • 70g spelt flour
  • A pinch of salt
For the cream:
  • 80g oat cream cheese (1)
  • 400g oat yogurt (1)
  • 30 Cornstarch
  • 1 packet of vanilla sugar (1)
Our tip: A fruity sauce goes perfectly with this crumble cheesecake! For example, you can finely purée blueberries with a little maple syrup. Then serve the cake with the delicious sauce.

No-Bake Cherry Cups:

The recipe is: low-histamine, gluten-free, lactose-free, vegan

You will need the following ingredients for 1-2 servings:
  • 1 cup gluten-free oat flour
  • 1/2 cup ground almonds (1)
  • 2-3 tbsp almond butter (1)
  • 2 tbsp date syrup
  • 1.5 cups frozen cherries
  • 1 tsp chia seeds
  • 1 tbsp date syrup
  • Alternatively, vegan white chocolate can be used as a topping (1)
Our tip: You can also prepare these delicious no-bake cherry cups with other fruits of your choice. How about blueberries, blackberries, or apricots, for example?

Mango and cucumber salad:

The recipe is: low-histamine, gluten-free, lactose-free, vegan

You will need the following ingredients for 3-4 servings:
  • 1 mango (1)
  • 1 cucumber
  • 1/2 bunch of coriander
  • 1 onion (1)
  • 1 handful of macadamia nuts
For the dressing:
Our tip: This salad is perfect for meal prep to go.

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