The Nutritional Value of Berries

Many of the health benefits associated with berries are attributed to the antioxidant and anti-inflammatory properties of anthocyanins.

By Sandra A Farrell, Contributor.

Brightly coloured and flavoursome, berries are nutritional powerhouses. From juicy strawberries, to antioxidant rich blueberries and tangy raspberries, these fruits deliver an impressive array of vitamins, fibre and plant compounds that support overall health.

Berries (e.g, fresh, frozen and dried) are nutrient dense, rich in polyphenols, low in calories and are important contributors in diet quality. Berries contain dietary fibre, folate, vitamins (vitamin A, C, E, K and folate), carotenoids and minerals (calcium, potassium, magnesium, iron and selenium).

Berries are packed with essential nutrients and phytochemicals and have antioxidant and anti-inflammatory properties that protect your health and may help to reduce the risk of age-related conditions. Research evidence highlight their role in brain function, heart health and inflammation reduction.

Small but impactful

Berries such as blueberries, raspberries and strawberries are some of my favourite fruits. They are low on the glycaemic index as they contain dietary fibre and naturally lower in sugars, compared to other fruits. This blend slows down digestion, ensuring a steady release of energy without causing sudden spikes in blood sugar.

Nine healthy berries include cherries, blueberries, blackberries, raspberries, elderberries, cranberries, mulberries, blackcurrants and red currants.

Heart Healthy

Research evidence suggest that consistent intake of anthocyanins which berries contain, can protect heart health and may help reduce blood pressure and arterial stiffness. A study including over two million people, found that a high intake of anthocyanins was linked to a 17 per cent lower risk of heart disease.

Boost your brain

Dr Uma Naidoo, a trained psychiatrist, nutrition specialist, professional chef and author, suggested that eating brain boosting foods like blueberries, can significantly decrease one’s risk of developing neurological problems, improve your mental health and help you stay sharp and focused.

Research suggest that berries may help lower the risk of dementia. An analysis of 16,000 women in the Nurses’ Health Study, found a higher intake of blueberries and strawberries was linked with a 2.5 year slower rate of cognitive decline in older adults.

Berries also protect our digestive health. Scientific evidence suggest that a plant based diet is best for gut health and berries play a key role in providing prebiotics and their beneficial anti-inflammatory and antioxidant compounds, help protect the gut. I aim to eat a handful of berries every day.

A treat for diabetics

Although berries are sweet, their sugar content is balanced by the fibre included. Berries are suitable for people with diabetes, as they do not cause sudden blood sugar spikes.

Research conducted in the US, examined the impact of particular fruits on type 2 diabetes and found that people who eat three portions of blueberries a week, had a 26 percent lower risk of developing the disease which affects an estimated 580 million adults globally, living with type 2 diabetes.

Incorporating berries into your diet

Berries can be enjoyed fresh, in a beverage, dessert or condiment.

• Eat berries as they are, so grab a few blueberries for breakfast and include as a topping for porridge and breakfast cereal.

• Grab some berries as a snack. Eat as they are or with low fat yoghurt, perhaps with a spoonful of muesli on top.

• Add fresh berries to a salad, especially black berries and blackcurrants, which give a delicious twist to a fresh green salad. Add nuts for a crunch.

• Mix berries into your smoothies. Blend a generous portion of fresh or frozen berries with banana, some kefir and a few nuts.

• Make berry condiments such as a berry compote, strawberry coulis, cranberry sauce and berry chutney.

• Eat berries for dinner, by including pickled cranberries with salads or salmon. Redcurrants make a delicious side dish.

• For dessert, round off with a berry filled fruit salad. Blend berries with frozen banana to make a berry ‘ice cream’.

Storage of berries

• Store fresh berries in the refrigerator and don’t wash them until you are ready to eat them.

• Store berries in a ventilated container as airtight containers may trap condensation.

Upcoming articles: A 2 part series on the topic Inflammation, including cooking methods to reduce inflammation, common inflammatory foods and inflammatory food swaps.

About the Author

Sandra A Farrell is a UK based registered Nutritionist and member of Plant Based Health Professionals. Sandra is a Food, Nutrition and Health writer with a MSc in Global Public Health Nutrition and BA (Hons) in Food, Nutrition and Professional Cookery and is also certified in Health Coaching and Horticulture. Sandra is passionate about translating complex nutrition research into practical advice for everyday life.

Disclaimer

The contents of this article, regardless of date, is not intended to replace personalised medical advice from your doctor or healthcare professional.