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The Bountiful Benefits of Berries

Updated on July 25, 2015

Berries are ideal fruits to help you stay active and keep you healthy. They are an excellent source of fiber and provides you with 60% of your daily requirement of vitamin C. Blueberries, blackberries, and raspberries all contain anthocyanins. Anthocyanins are water-soluble vacuolar pigments that appear red, purple, or blue depending on the pH. It acts as an antioxidant that may offer anti-inflammatory, anti-viral, and anti-cancer benefits.

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Blueberries are ripe when they go from light blue to dark blue.
Blueberries are ripe when they go from light blue to dark blue.
Blueberries are ripe when they go from light blue to dark blue.

Blueberries

Second only to strawberries when it comes to fruit consumption, blueberries are repeatedly ranked as having one of the highest antioxidant capacities among all fruits and vegetables.

  • Raw blueberries will provide you with the best taste and nutritional benefits.
  • You can freeze them without doing damage to the antioxidant properties.
  • There's new evidence that blueberries can improve memory.
  • Consumption of blueberries has been shown to improve blood fat balances resulting in the reduction in total cholesterol.
  • They have a favorable impact on blood sugar regulation for people diagnosed with blood sugar problems.

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Close up of the round berries that make it an aggregated fruit.
Close up of the round berries that make it an aggregated fruit.
Close up of the round berries that make it an aggregated fruit.

Blackberries

The blackberry is actually made up of many tiny, round, shiny berries stuck together. In other words, it's an aggregate fruit. Each berry in the cluster has its own seed. Which means a single fruit can yield many seeds and makes it easier to spread, if say, eaten by an animal.

  • It's high in ellagic acid. Ellagic acid is a phenolic compound shown to have anti-viral and anti-bacterial properties.
  • It has been recently identified as a top cancer fighter. It has positive effects in the fight against GI cancers, such as colon cancer.
  • Regular consumption can have a positive impact on athletic performance.

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Black and red raspberries.
Black and red raspberries.
Black and red raspberries.

Raspberries

Raspberries come in an array of colors that include gold, black, and purple. Red raspberries, however, are the most common. Sometimes people confuse raspberries with blackberries but a raspberry is hollow. When you pick it, it leaves a cone-shaped receptacle behind.

  • They are a good source of the flavonoids quercetin and gallic acid.
  • Raspberry ketones are similar to capsacin. Capsacin, usually found in red peppers, is known for its ability to inhibit cancer cell growth.
  • They play a role in heart health and the prevention of cardiovascular diseases.
  • Raspberries may help in the prevention of obesity and age-related decline.

Strawberries have the highest concentration of vitamin C when it comes to fruit.
Strawberries have the highest concentration of vitamin C when it comes to fruit.

Strawberries

Strawberries, they're sweet, juicy, and the most consumed berry. Research has confirmed they are an important part of a good diet.

  • They contain potassium, which helps to maintain normal blood pressure.
  • When people eat strawberries on a regular basis they have higher levels of folate, vitamin C, phytonutrients, and a higher intake of fiber.
  • They have anti-inflammatory properties.
  • Helps in the prevention of breast, cervical, colon, and esophageal cancer.
  • Strawberries are the best fruit source of vitamin C.

Cranberries that are water-harvested will have more anthocyanin content than being harvested from the bush.
Cranberries that are water-harvested will have more anthocyanin content than being harvested from the bush.

Cranberries

Most cranberries are water-harvested, which means they are grown in bogs and float in water to allow for easy harvesting. At least it was thought that was the only reason. Research has shown that the anthocyanin content of cranberries is increased when in direct sunlight. Which means water-harvesting may increase sun exposure, as opposed to other harvesting conditions, and therefore increase the concentration of anthocyanins.

  • They help prevent urinary tract infections. It's the structure of their proanthocyanidins (PAC) that acts as a barrier to bacteria that may attach itself to the urinary tract lining.
  • Whole cranberries, as opposed to the juice, help protect your liver.
  • They contain the flavonoids quercetin, myricetin, and kaempferol.
  • Cranberries improve the immune system by reducing the frequency of cold and flu symptoms.

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    • SmartRunner profile image

      Nivas 2 years ago from Salem

      I love strawberries....

    • sujaya venkatesh profile image

      sujaya venkatesh 2 years ago

      yummy berries

    • poetryman6969 profile image

      poetryman6969 2 years ago

      Berry smoothies are great.

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