Berry good Want to know what’s best about berries? Read on

Berry good

Want to know what’s best about berries? Read on

BLACKBERRY 

    Blackberries are nutritious and are often considered to be the best of the berry family. They are high in antioxidants, anthocyanin, salicylic acid, ellagic acid, and rich in fibre and Vitamins C and K. These berries have been shown to help reduce certain cancer risks and are good for cardiovascular health. They are also said to have anti-viral and anti-bacterial properties.
BEST EATEN: Pick the fresh, juicy ones and wash them. Do not have the entire fruit. Have small bites of it and avoid the centre.
Nutritional facts Vitamin C: 50% Manganese: 47% Vitamin K: 36 % Vitamin A: 6% Calcium: 4% Iron: 5% *Per cup 

 

BLUEBERRY 

    Blueberries are packed with Vitamin C, manganese and fibers. Polyphenols in blueberries give them antioxidant properties. Manganese in them plays an important role in bone development and in converting the proteins, carbohydrates and fats in the food into energy.
BEST EATEN: Blueberries are not too sweet and can be had as they are. Heat a pan and mix a little sugar in the fruit, (a dash of brandy is optional) and then serve in an attractive short glass or cup with a small dollop of whipped cream on top.  

Nutritional facts Vitamin K: 36 % Manganese: 25% Vitamin C: 24% Vitamin A: 2% Iron: 2% *Per cup 

 

CRANBERRY 

    Cranberries are rich in Vitamin C, but their acidic nature and the unusual nature of their proanthocyanidins make them extremely beneficial for health. The entire fruit, and not just the juice, shows presence of phytonutrients that is good for overall health.
BEST EATEN: Cranberry can be used in cooking like we use lemon. These berries not only work well with sweets and tarts, but also go well with spicy, flavoured foods.
Nutritional facts Vitamin C: 24% Manganese: 20% Vitamin K: 7 % Iron: 2% Vitamin A, Calcium: 1% *Per cup 

 

STRAWBERRY 

 

    Strawberries are an excellent source of Vitamin C, a powerful antioxidant.
These pretty red berries are low in calories, but have health-promoting phytonutrients, minerals and vitamins that are essential for optimum health.
    They have high amounts of phenolic flavonoid phytochemicals called anthocyanin and ellagic acid and studies claim they may help against ageing, inflammation and neurological diseases.
BEST EATEN: Tastes best raw with fresh cream  

Nutritional facts Vitamin C: 149% Manganese: 29% Vitamin K: 4 % Iron: 3% Calcium 2% *Per cup  

 

 

 RASPBERRY 

 Raspberries are low in calories, but are a very rich source of dietary fibre. The large amount of Vitamin C present in them makes these berries very good antioxidants. High levels of a compound known as ellagic acid, a polyphenol prized for its anticarcinogenic properties is present in them.
BEST EATEN: Can be eaten raw, in fruit salads, as a puree or jam. Make a smoothie in the blender with milk or yogurt.
Nutritional facts Vitamin C: 54% Manganese: 41% Vitamin K: 12 % Calcium: 3% Iron: 5% *Per cup