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Berries: small fruit; big nutrients

Updated on May 4, 2011

If you’re looking for a delicious and very nutritious snack before heading out, you can’t go wrong with berries.

Berries, among other superfoods, are low in calories, but are packed with nutrients as well as disease and cancer fighting properties. Berries have powerful antioxidants. Antioxidants are necessary for a healthy immune system and provide essential cancer fighting agents to fight “free radicals.”

Antioxidants are also essential for skin protection and help against the aging process. Interestingly enough, eating a proper amount of antioxidants can also help against sunburn. Imagine, using berries as your sunscreen instead of wearing chemicals!

*However, your skin pigmentation is also important to take into consideration to avoid sunburn.

A study was done in 1999, where researchers fed old rats the equivalent of 1 cup of blueberries a day. The results were quite striking. The older rats were able to learn faster than the younger ones; were more coordinated; improved motor skills and even out-performed the younger rats in memory tests.

These same health properties are also shared with humans. Aging brain functions are reversed and can show a decline in symptoms of Alzheimer and Parkinson disease.

Here is a list of commonly known berries with their vitamin values and disease fighting properties.

Nutrient Content

  • Flavonoids
  • Vitamin k
  • Manganese
  • Iodine
  • Pantothenic acid
  • Vitamin B1
  • Biotin
  • Ellagic acid
  • Antioxidants
  • Folic acid
  • Polyphenols
  • Vitamin C
  • Chlorogenic acid
  • Vitamin B6
  • Vitamin B5
  • Silica
  • Vitamin A
  • Ascorbic acid
  • Iron
  • Phosphorus
  • Sulfur
  • Vitamin B3
  • Potassium
  • Silicon

Strawberries

May Help With

  • Inflammation
  • Heart disease
  • Cancer
  • Motion sickness
  • Vertigo
  • Poor appetite
  • Rheumatoid Arthritis
  • Gout
  • Appetite loss
  • Edema
  • High blood pressure
  • Diarrhea
  • Constipation
  • Cystitis
  • Bronchitis
  • Asthma
  • Fever

Nutrient Content

  • Ellagic acid
  • Quercetin
  • Proanthocyanidins
  • Anthocyanidins
  • Pectin
  • Vitamin C
  • Folate
  • Potassium
  • Phosphorus
  • Manganese
  • Iron
  • Vitamin E
  • Calcium
  • Vitamin B3
  • Vitamin A

Blackberries

May Help With

  • Dysentery
  • Hemorrhoids
  • Sore Throat
  • Heart disease
  • Common Cold
  • Diarrhea
  • Gout
  • Cancer

Nutrient Content

  • Flavonoids
  • Quercetin
  • Proanthocyanidins
  • Anthocyanidins
  • Vitamin C
  • Manganese
  • Vitamin E
  • Riboflavin
  • Anthocyanosides
  • Bioflavonoids
  • Vitamin A
  • Glycosides

Blueberries

May help with

  • High Cholesterol
  • Urinary tract infections
  • Macular degeneration
  • Constipation
  • Diarrhea
  • Alzheimer’s disease
  • Sore Throat
  • Arthritis
  • Rheumatoid Arthritis
  • Intestinal infections
  • Colic
  • Colitis
  • Atherosclerosis
  • Raynaud’s disease
  • Ulcerative Colitis
  • Urethritis
  • Gastroenteritis
  • Cystitis

Nutrient Content

  • Flavonoids
  • Fiber
  • Ellagic acid
  • Vitamin B2
  • Folic acid
  • Niacin
  • Vitamin C
  • Pectin
  • Vitamin B6
  • Pantothenic acid
  • Manganese
  • Malic acid
  • Biotin
  • Vitamin A
  • Iron
  • Magnesium
  • Potassium
  • Folate
  • Vitamin B3

Raspberries

May Help With

  • Cancer
  • Impotence
  • Dysentery
  • Mucous
  • Heart disease
  • Rheumatoid arthritis
  • Gout
  • Menstrual cramps
  • Eczema
  • Indigestion
  • Vomiting
  • Diarrhea
  • Skin disorders

Nutrient Content

  • Tannins
  • Quercetin
  • Manganese
  • Copper
  • Vitamin C
  • Iron

Cranberries

May Help With

  • Colon Cancer
  • Bladder infection
  • Allergies
  • Urinary infections
  • Kidney stones
  • Urinary tract infections
  • Cardiovascular disease
  • Cancer
  • Atherosclerosis

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