Berry Power
Berry assortments for that extra bit of antioxidants daily
Amazing health benefits of Berries
Berries of all colours (blackberries, black raspberries, blueberries, cranberries, red raspberries, and strawberries) contain several essential dietary components, such as vitamins, minerals and fibre.
Berries contain numerous antioxidant properties, which have shown to provide health benefits that extend beyond nutrition. The powerful antioxidants in berries may help to reduce the risk of cancer, stroke and heart disease.
Antioxidants: What you need to know?
Berries are loaded with antioxidants called phytochemicals (plant chemicals). Phytochemicals cannot be produced by the body and are found in fruits and vegetables. They are pigment substances that give fruit and vegetables their vibrant colours. Some phytochemicals commonly found in berries:
- Anthocyanins
- Flavonoids
| Examples of phytochemicals in berries | |
| Anthocyanins (red, blue, purple) | Blackberries, blueberries, cranberries, raspberries, strawberries |
| Flavonoids (red, blue, purple): | Cranberries, strawberries |
Berries in comparison
Did u know that these small berries contain more fibre in comparison to other fruits per serving?
Additionally, strawberries are in fact higher in Vitamin C as compared to citrus fruit, such as oranges.
| Raw fruit | Serving size | Total Calories (kcal) | Dietary Fibre (g) | Vitamin A (IU) | Vitamin C (mg) |
| Blackberries | 1 cup | 62 | 7.6 | 308 | 30.2 |
| Blueberries | ¾ cup | 84 | 3.6 | 217 | 14.4 |
| Cranberries | 1 cup | 46 | 4.6 | 60 | 13.3 |
| Raspberries | 1 cup | 64 | 8 | 41 | 32.2 |
| Strawberries | 1 cup | 46 | 2.9 | 17 | 84.7 |
Ways to include berries in your diet:
- Add ½ cup of berries to:
- Breakfast cereal
- Yogurt
- Salads
- Oatmeal
- Add frozen berries to a breakfast smoothie
References
Seeram, NP 2010, ‘ Recent trends and advances in berry health benefits research’, Journal of Agriculture and Food Chemistry, vol. 58, no. 7, pp. 3869-3870
Basu, A, Rhone, M & Lyons TJ 2010, ‘Berries: emerging impact on cardiovascular health’, Nutrition Reviews, vol. 68, no. 3, pp. 168-177