Berries

Blackberries are packed with numerous plant nutrients such as vitamins, minerals, anti-oxidants, and dietary fibers that are essential for optimum health.

They are very low in calories. 100 g berries provide just 43 calories. Nonetheless, 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 presents in the fruit fibers, absorbs more slowly than sugar, and does not contribute to high blood sugar levels.
Blackberries have 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 (35% of RDA/100 g), 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 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 many other health promoting flavonoid poly-phenolic antioxidants such as lutein, zeaxanthin, 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 process.
Further, blackberries contain 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 body metabolize carbohydrates, proteins, and fats.

Blackcurrants have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that consumption of blackcurrants have potential health effects against cancer, aging, inflammation and neurological diseases.

Black currants have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 7950 per 100g. One of the highest among fruits after chokeberries, elderberry and cranberries. The ORAC value for red currants is 3387.
These berries are an excellent source of antioxidant vitamin, vitamin-C. 100 g of fresh currants provide more than 300% of daily recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin C helps body develop immunity against infectious agents and also help scavenge harmful oxygen free radicals from the body.
Black currants are very good in vitamin-A and flavonoid anti-oxidants such as beta carotene, zeaxanthin and cryptoxanthin levels. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining integrity of mucus membranes and skin, and is also essential for vision. Also, consumption of natural fruits rich in flavonoid anti-oxidants helps to protect from lung and oral cavity cancers.
Fresh blackcurrants are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish and required for metabolism.
They also contain good amounts of minerals iron. 100 g currant berries provide about 20% of daily recommended levels. Iron is an important co-factor for cytochrome oxidase guided cellular metabolism. It is also required for red blood cells production in the bone marrow.
Black currants are also very good source of other important minerals like copper, calcium, phosphorus, manganese, magnesium, and potassium which are very essential for body metabolism.

Blueberry is very low in calories. 100 g fresh berries provide only 57 calories. However, the berries contain health benefiting soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely for optimum health and wellness.

Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberries 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, lutien and zeaxanthin.
Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the body from cancers, aging, degenerative diseases, and infections.
In addition, 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 small amount of vitamin C, vitamin A and vitamin E. Altogether these vitamins make potent lipid soluble anti-oxidants, help limit free radical mediated injury to body.
The berries also contain 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 body metabolize carbohydrates, protein, and fats.
In addition, these berries contain 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 in the production of red blood cells. Iron is required for red blood cell formation.

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 body lower LDL cholesterol levels and increase HDL-good cholesterol levels in the blood.
Research studies shows 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 makes urine acidic. This, along with the bacterial anti-adhesion property of cranberry juice helps prevent 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 bacteria, Streptococcus mutans, to sticking on the surface. It thus helps prevent development of cavities in a way similar to the action in preventing urinary tract infections.
The berries are also good source of many vitamins like vitamin C, vitamin A, ß-carotene, lutein-zeaxanthin and folate and minerals like potassium, and manganese.

Gooseberries are low in calories; 100 g of fresh berries provide only 44 calories. As in blackcurrants, they too have significantly high amounts of phenolic phytochemicals especially flavones and anthocyanins. These compounds have been found to have numerous health-benefiting effects against cancer, aging, inflammation, and neurological diseases.

They have moderately well in anti-oxidant values. At 3277 umol TE/100g, gooseberries have oxygen radical absorbance capacity (ORAC) value comparable to that of red currants (3387umol TE/100g).
The berries are moderate source of vitamin-C. 100 g of fresh berries provide 27.7 mcg or 46% of daily-recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin C helps body develop immunity against infectious agents and help scavenge harmful oxygen free radicals from the body.
They have small amounts of vitamin A. 100 g berries has 290 IU or 10 % of RDA of this vitamin. Vitamin A is required for maintaining integrity of mucus membranes and skin, and essential component of visual cycle. In addition, consumption of natural fruits rich in vitamins and flavonoid anti-oxidants has been found to protect from lung and oral cavity cancers.
Fresh berries contain small amounts of essential vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B5), folates, and thiamin (vitamin B-1). Some of these vitamins are essential in the sense that the body requires them for metabolism from external sources to replenish.
Furthermore, gooseberries contain adequate levels of minerals such as copper, calcium, phosphorus, manganese, magnesium, and potassium.
Indian gooseberries (amla) are exceptionally rich in vitamin C. However, their anti-oxidant properties come from other anti-oxidant compounds tannins (emblicanin, punigluconin, pedunculagin etc).

Raspberries are low in calories and saturated fats but are rich source of dietary fiber and anti-oxidants.100 g berries provide just 52 calories but contain 6.5 g of fiber.

Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (a 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, a low-calorie sugar substitute extracted from raspberries. Xylitol contains just 9.6 calories, as compared to one teaspoon of sugar, which has 15 calories. Xylitol absorbs more slowly than sugar and does not contribute to high blood sugar levels; can be helpful in diabetics.
Fresh raspberries are excellent source of vitamin-C, which is also a powerful natural anti-oxidant. 100 g berries provide 26.2 mg of vitamin C. Consumption of fruits rich in vitamin C helps 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 many other health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin,and beta 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 process.
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 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. 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.

Strawberry is low in calories (32 kcal/100g) and fats but rich source of many 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.
Fresh berries are an excellent source of vitamin-C (about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps 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 body metabolize carbohydrates, proteins and fats.
Strawberries contain vitamin A, vitamin E and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, 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 process.

They contain good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium in 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.