Beautiful, glossy, vibrant and juicy, berries are a luxurious treat! Better still, these tiny fruits are powerhouses of nutrition and goodness.
A great deal of research has been conducted on berries, and it has been found that eating berry fruits in general has a substantially positive effect on health, performance and disease in humans.1
They are filled with antioxidants and micronutrients and generally have a lower glycemic index and calorie content than other fruits. Healthy and delicious … what more could you want in a fruit?
Botanically speaking, a ‘true’ berry is a simple fruit that has seeds and pulp and is produced from a single ovary. Many of what we term ‘berries’ do not fall into this category. Not all berries are safe to eat, so always be cautious and stick to known edible varieties, some of which will be discussed below.
We’ve all heard that berries are good for us, but it is important to know why this is so. As we know, colour reflects the presence of antioxidants, and berries are a prime example of this fact. There is no space here to detail the entire nutritional profile of each type of berry, and many berries have similar attributes because they have similar antioxidant compounds or nutritional profiles, but here are some of the popular and available berries and their most notable attributes.
BLUEBERRY
Not technically a berry by botanical definition, the blueberry falls into the category of epigynous berry. (Bilberries are a variety of blueberries, so much of this information applies to both.)
The blueberry’s deep rich blue-purple colour means that it is an outstanding source of flavonoids, particularly anthocyanidins. This is the main reason for its renowned health benefits. Blueberries have been linked to improvements in vision, but can also be used for both diarrhoea and constipation and for urinary tract problems. They are effective in reducing the risk of cancer because of their high levels of antioxidants. Blueberries are also an excellent source of vitamin C and both soluble and insoluble fibre, and are good sources of manganese, vitamin E and riboflavin.
CRANBERRY
Not technically a berry by botanical definition; rather, like the blueberry, it falls into the category of epigynous berry.
Like blueberries, cranberries are low in calories. They are a fantastic source of vita- min C. Cranberries are a good source of both soluble and insoluble fibre and manganese. The main antioxidants found in cranberries are anthocyanidins, which provide their red pigmentation. Cranberries are useful in the treatment of urinary tract infections because the proanthocyanidin prevents harmful bacteria from sticking to the walls of the urinary tract, thereby preventing infection.
GRAPE
Technically a true berry by botanical definition.
Slightly higher in calories than other berries, grapes (and their seeds) also have many nutritional benefits. Grapes are a good source of manganese, vitamin C, potassium and vitamins B6, B1 and B2. Like other berries, grapes contain flavonoids and specifically resveratrol. Darker grapes have more antioxidants than lighter-coloured grapes. Grape seed extract is useful for venous disorders. Resveratrol is also useful in reducing the build-up of arterial plaque.
RASPBERRY
Not technically a berry by botanical definition, it falls into the category of aggregate fruits.
Most commonly reddish-pink in colour, raspberries consist of a smaller group of seed fruits formed around a hollow space. Raspberries are a fantastic source of ellagic acid (a cancer-fighting antioxidant), vitamin C, flavonoids, folic acid, vitamins B3, B5 and B6, manganese and fibre. Anthocyanidins are the main flavonoids that give raspberries their colour.
STRAWBERRY
Not technically a berry by botanical definition, it falls into the category of accessory fruits.
This popular heart-shaped red berry is extremely high in vitamin C and provides excellent amounts of fibre, manganese and flavonoids. Strawberries also contain good levels of iodine and vitamins B1, B5, B6 and folic acid. Once again their colour is attributed to anthocyanidins, specifically one called pelargonidin, and these largely account for the unique health benefits of strawberries, which include helping protect against inflammation, heart disease and cancer.
GOOSEBERRY (CAPE)
Technically a true berry by botanical definition.
These round berries are yellowy-orange in colour, providing the antioxidant beta- carotene which is the precursor to vitamin A and has many health benefits, including boosting immunity and preventing cancer, heart disease and cataracts. Like many other berries, gooseberries are high in vitamin C. They are also a good source of vitamin A, iron, calcium and phosphorus.
GOJI BERRY
Technically a true berry by botanical definition.
Also known as the wolfberry, this reddish- orange berry (almost pinkish when dried) has been used in China for thousands of years to promote longevity and health. Goji berries are deemed a superfood by many health fanatics, and rightly so! These powerful little gems contain the carotenoid zeaxanthin, all the essential amino acids (18 in total), 21 trace minerals, essential fatty acids, B vitamins and vitamin E. They really are a wonderfully powerful little food and deserve infinite praise!
ACAI BERRY
Technically a true berry by botanical definition.
This superfood, small and round with a purplish-black colour, has recently been marketed for its wonderful nutritional and health benefits. Proanthocyanidins, anthocyanidins and flavonoids are the main antioxidants found in acai berries. In an interesting study testing antioxidant levels of different juices, pomegranate juice and blueberry juice came out ahead of acai berry juice (Seeram et al., 2008).2 This and other research has put a question mark over the hype around the acai berry. This is not to say that acai berries don’t have many benefits, but more scientific evidence is needed to back some of the current claims in the media – however, at the very least they are just as wonderful for you as any other berry, if not more so!
POMEGRANATE
Technically the fruit is a berry, and as this is such a special fruit, it must be mentioned.
The seeds of a pomegranate range in colour from light to dark, rich red. They are high in vitamin C, vitamin B5, potassium, polyphenols, tannins and beta-carotene. Consuming pomegranate seeds has been shown to reduce the risk of cardiovascular disease.3,4 These benefits are largely due to their high antioxidant levels. Pomegranate is also thought to assist in preventing prostate cancer (and other cancers) and Alzheimer’s disease.
Other popular berries include the mulberry, blackberry, loganberry, bilberry, currants, elderberry and boysenberry.
THE ORAC SCALE
In general, all berries seem to be high in antioxidants. On the ORAC (oxygen radi- cal absorbance capacity) scale they seem to rank as follows, from highest to lowest: goji berries, acai berries (although this needs to be confirmed by an independent study), pomegranate, blueberries, blackberries, cran- berries, strawberries, raspberries, red grapes and white grapes. No score was found for gooseberries. More research needs to be done to confirm the exact order as there is some discrepancy and sometimes varying results, so this ranking shouldn’t be taken too seriously. It must be noted that Seeram et al.2 pointed out that the ORAC scale may have significant internal variability; in their study they used four methods to measure antioxidant levels, and contradictory results were found. However, goji berries do seem to be significantly higher in antioxidants than other berries, while most berries are higher than other fruits.
Enjoy a variety of berries on a regular basis for best nutritional results, and savour every bite of these delectable little gems!
Editor's note: Another great article in this one called Berry Healthy!
References
- Seeram NP. Berry fruits: compositional elements, biochemical activities, and the impact of their intake on human health, performance, and disease. J Agric Food Chem 2008; 56(3): 627-629.
- Seeram NP, et al. Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. J Agric Food Chem 2008; 56(4): 1415-1422.
- Esmaillzadeh A, et al. Concentrated pomegranate juice improves lipid profiles in diabetic patients with hyperlipidemia. Journal of Medicinal Food 2004; 7(3): 305-308.
- Aviram M, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr 2004; 23(3): 423-433.
Bibliography
- Amagase H, Nance DM. A randomized, double-blind, placebo- controlled, clinical study of the general effects of a standardised Lycium barbarum (Goji) juice, GoChi. J Altern Complement Med 2008; 14(4): 403-412.
- Roy S, et al. Anti-angiogenic property of edible berries. Free Radic Res 2002; 36(9): 1023-1031.
- Wolfe KL, et al. Cellular antioxidant activity of common fruits. J Agric Food Chem 2008; 56(18): 8418-8426.
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