Benefits of berries

Published August 1, 2014

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Berries are often touted as “superfoods” because they are naturally rich in a number of vitamins, minerals, antioxidants and other nutritious substances. Following is a list of common and exotic berries that contain a concentrated blend of nutrients and may contribute to general well‐being.

Blueberries

Blueberries are high in anthocyanins, a compound that contributes to their deep blue colour and have potent antioxidant effects. They’re also a good source of vitamin K, manganese, vitamin C, copper and fibre.1

Elderberries

Elderberries are high in flavonoids which have antioxidant properties.2

Acai berries

Acai berries contain substantial amounts of anthocyanins, which give the berries their deep purple colour and contribute to their antioxidant activity.3 They also contain varying levels of vitamins and minerals including vitamins A and E, B1, calcium, phosphorus, iron and sulphur as well as important fatty acids.3

Goji berries

The superberry goji is nutrient rich and contains significant quantities of the carotenoids lutein and zeaxanthin as well as polysaccharides, and may have antioxidant effects.4

Cranberries

Cranberries are a source antioxidants as well as manganese, vitamin C, vitamin E, vitamin B5, copper and dietary fibre.5

How to include berries in your diet

Some nutrient‐packed berries can be consumed as part of your daily meals, for example blueberries can be eaten on their own or added to your breakfast cereal, and goji berries can be added to a trail mix for a nutritious morning or afternoon snack. You may also reap the benefits of berries by sprinkling a powdered superfood blend over yoghurt or into smoothies.

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