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Berry Good - Want to know what’s best about berries?
















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 a nd 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. 

Health benefits of blueberries


  • Blueberries are very low in calories. 100 g fresh berries provide only 57 calories. However, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.

  • Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE (Trolex equivalents). Their antioxidant value largely derived from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol.

  • In addition, these berries have other flavonoid anti-oxidants such as carotene-β, lutein and zea-xanthin.  

  • Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the human body against cancers, aging, degenerative diseases, and infections.

  • Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.

  • Fresh berries contain a small amount of vitamin C, vitamin A and vitamin E. Altogether these vitamins work as potent anti-oxidants, which help limit free radical mediated injury to the body.

  • The berries also contain a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrates, protein, and fats.

  • Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

BLACKBERRY 

Black Berry

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.





Health Benefits of Blackberries

  • As in other kinds of bush berries, blackberries too are packed with numerous plant nutrients such as vitamins, minerals, anti-oxidants, and dietary fibers that are essential for optimum health.

  • The berries are very low in calories. 100 g provide just 43 calories. Nonetheless, they are rich in soluble and insoluble fiber (100 g whole berries consist of 5.3 g or 14% RDA of fiber). Xylitol, a low-calorie sugar substitute in the fruit fiber, absorbs more slowly than glucose inside the gut, and thus does not cause rapid fluctuations in blood sugar levels.

  • Blackberries compose significantly high amounts of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid, tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds may have potential health benefits against cancer, aging, inflammation, and neurological diseases.

  • Fresh berries are an excellent source of vitamin C (100 g of berries contain 23 mg or 35% of RDA), which is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals from the human body.

  • They contain adequate levels of vitamin A, vitamin E, and vitamin K (16% of RDA/100 g) and in addition; they are rich in much other health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

  • Blackberries have an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 5347µmol TE per 100 grams.

  • Further, blackberries contain a good amount of minerals like potassium, manganese, copper, and magnesium. Copper is required in the bone metabolism as well as in production of white and red blood cells.

  • They contain moderate levels of B-complex group of vitamins. It contains very good amounts of pyridoxine, niacin, pantothenic acid, riboflavin, and folic acid. These vitamins are acting as cofactors help the body metabolize carbohydrates, proteins, and fats.





STRAWBERRY 

 
  Straw-berries are an excellent source of Vitamin C, a powerful antioxidant. These pretty red berries are low in calories, but have health-promoting phyto-nutrients, 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 

Health benefits of Strawberries

  • Strawberry is low in calories (32 kcal/100g) and fats but rich source of health promoting phyto-nutrients, minerals and vitamins that are essential for optimum health.

  • Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.

  • Srtawberry has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577µmol TE per 100 grams.

  • Fresh berries are an excellent source of vitamin-C (100 g provide 58.8 mg or about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.

  • The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrate, proteins and fats.

  • Strawberries contain vitamin A, vitamin E and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

  • Furthermore, They contain a good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.


CRANBERRY 

Cranberries are rich in Vitamin C, but their acidic nature and the unusual nature of their proantho cyanidins 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. 




Health benefits of Cranberries

  • Delicious, tart cranberries have significantly high amounts of phenolic flavonoid phytochemicals called pro-anthocyanidins (PAC’s). Scientific studies have shown that consumption of berries have potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.

  • Antioxidant compounds in cranberries such as oligomeric proanthocyanidins (OPC’s), anthocyanidin flavonoids, cyanidin, peonidin and quercetin may prevent cardiovascular disease by counteracting against cholesterol plaque formation in the heart and blood vessels. Further, these compounds help the human body lower LDL cholesterol levels and increase HDL-good cholesterol levels in the blood.

  • Research studies show that cranberry juice consumption offers protection against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial-attachment to the bladder and urethra.

  • Consumption of cranberries turns urine acidic. This, together with the bacterial anti-adhesion property of cranberry juice helps prevent the formation of alkaline (calcium ammonium phosphate) stones in the urinary tract by working against proteus bacterial-infections.

  • Further, the berries prevent plaque formation on the tooth surface by interfering with the ability of another gram-negative bacterium, Streptococcus mutans, to stick to the surface. It thus helps prevent the development of cavities in a way similar to the action in preventing urinary tract infections.

  • In addition, the berries are an also good source of many vitamins like vitamin C, vitamin A, ß-carotene, lutein, zea-xanthin, and folate and minerals like potassium, and manganese.

  • Oxygen Radical Absorbance Capacity or ORAC (measurement of antioxidant strength of food items) demonstrates cranberry at an ORAC score of 9584 µmol TE units per 100 g, one of the highest in the category of edible berries.

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. 


Health benefits of raspberries

  • Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and antioxidants. 100 g berries contain just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake).

  • Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases.

  • Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics.

  • Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.

  • Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

  • Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC fruits.

  • Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.

  • They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein and fats.


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