Berries, lots of berries! It’s what this summery month is all about. Below you’ll find the fun facts and gossip about this amazing fruit. And more importantly, some tasty ways to incorporate them into your meals.
Firstly, an important note:
Fruits and vegetables are seasonal produce; therefore, it is good to know when to eat what exactly. You’re doing yourself a great favour by eating seasonal food only, as you will benefit from its freshness and the best levels of nutrients. On top of that, you are also helping the environment, as it won’t need to travel too far from the farm to your plate.
Ok, back to the amazing berries. There are over 400 different berries, but only a few of them we find in our supermarkets. The most common ones are blueberries, raspberries, and strawberries. Therefore, I’ll be highlighting the benefits from their vitamins and minerals below:
Blueberries
Easy to recognise, because they’re named after their colour, blue. They are the most popular berries on the market now and for good reasons. This seedless berry is packed with vitamins and minerals. To name the most important ones: K1, C and Manganese. In smaller amounts you’ll also find B6, E and Copper. This mainly means that blueberries are good for regulation of blood clotting and bone health [1], supporting the immune system [2], and metabolization of cholesterol, carbohydrates, and proteins [3]. Plus, blueberries are high in antioxidants; fighting off all the free radicals we are exposed to on a daily base. Another important benefit to mention is the ratio fibre to sugar. As there is much more fibre than sugar in these berries, it won’t cause your blood sugar levels to spike.
Raspberries
Raspberries are very delicate and therefore it is wise to buy them locally and consume within a few days after purchase. We are talking about the red raspberries, as these are the most popular. Though, you can find black (don’t confuse them with blackberries, purple and even golden raspberries. These aren’t artificially coloured but are all natural.
Back to the red ones: These are great because they are low in calories but high in fibre and full of vitamins and minerals. The most important ones are Vitamin C, K, E, and B and minerals manganese, iron, magnesium, phosphorus, potassium, and copper. Overall, according to a review of animal studies, red raspberries may reduce risk of chronic diseases due to anti-inflammatory and antioxidative properties [4]. A study in mice even found that a compound in red raspberries might even repair damaged DNA [5].
Strawberries
Last, but not least, my all-time favourite berry. The memories of picking strawberries with grandma and most of them not even making it back to the house. You will taste the difference when you buy strawberries in or out of season. The flavour in season is mouth-watering. One day my garden will be full of strawberry plants. Only later in life I learned how healthy these berries are. They are full of Vitamins C, B9 (Folate), and K. And they also contain magnesium, phosphorus, calcium, and potassium. Like blueberries and raspberries, strawberries also have great anti-inflammatory and antioxidative properties. One study came with another interesting finding. Obese adults with diagnosed osteoarthritis took a freeze-dried strawberry drink every day for 12 weeks and their inflammation and pain had reduced significantly [6]. It will be interesting to see what the future will bring with regards to the consumption of berries.
Tips for meals
- Snack: yes, just eat them as they are in between meals.
- Smoothies: combine it with your favourite (plant)milk, yogurt and/or other delicious berries, bananas, kale, spinach, avocado’s and much more.
- Salad: Add them to your summery salad, packed with nuts, greens and a homemade vinaigrette.
- Cakes, muffins, crumbles, pies and all those lovely treats. You can also freeze them with yogurt and make your own ice cream.
- A balsamic and blueberry sauce to go with your favourite meat and fish dishes. Just add a little water and blueberries to a saucepan and slowly let it turn into a sauce.
- Savoury cheese galette topped with raspberries. Option to use alternative cheeses like sheep’s, goats or go for a light vegetable mash instead.
- Glaze to use on fish like salmon or mackerel.
- Raspberry sauce to go with your salad or meat dish.
- Strawberries on toast, yes, it’s delicious.
- Combine sliced strawberries with shrimps in a salad.
Other Berries
For inspiration purpose you find a short list of other berries that are delicious and full of healthy nutrients below. Go crazy and make it a goal to try them all out.
Açai Berries
Blackberries
Goji Berries
Elderberries
Cranberries
Huckleberries
Bilberries
Blackcurrant
Cape Gooseberry
Cloudberry
Currant
Dewberry
Gooseberry
Hackberry
Kiwi Berries
Loganberry
Mulberry
*If you’d like to learn more about how I can help you become the best version of yourself through nutrition, please get in touch.
** Information provided by the nutritional therapist is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
References
- Bügel S. Vitamin K and bone health in adult humans. Vitam Horm. 2008;78:393-416. doi: 10.1016/S0083-6729(07)00016-7. PMID: 18374202.
- Carr, A., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. MDPI AG. Retrieved from http://dx.doi.org/10.3390/nu9111211
- https://explore.globalhealing.com/what-is-manganese/
- Burton-Freeman BM, Sandhu AK, Edirisinghe I. Red Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links. Adv Nutr. 2016 Jan 15;7(1):44-65. doi: 10.3945/an.115.009639. PMID: 26773014; PMCID: PMC4717884.
- Aiyer HS, Vadhanam MV, Stoyanova R, Caprio GD, Clapper ML, Gupta RC. Dietary berries and ellagic acid prevent oxidative DNA damage and modulate expression of DNA repair genes. Int J Mol Sci. 2008 Mar;9(3):327-341. doi: 10.3390/ijms9030327. Epub 2008 Mar 12. PMID: 19325752; PMCID: PMC2635667.
- Nutrients. 2017 Sep; 9(9): 949. Published online 2017 Aug 28. doi: 10.3390/nu9090949 PMCID: PMC5622709 PMID: 28846633