Nutritions and Benefits of Berry

Nutritions and Benefits of Berry

From 

http://www.veglov.com/2011/09/nutritions-and-benefits-of-berry.html

Nutrition: Berries are a good source of antioxidants, vitamins, minerals, fibre and folate. Raspberries are especially high in fibre and are amongst the top ranked ORAC* (Oxygen Radical Absorbance Capacity) fruits, being high in polyphenol antioxidants such as ellagic acid, cyanidins, anthocyanins and quercetin.  Most berries are high in vitamin C with goji berries, black currants and strawberries being a particularly good source of this vitamin.  They are also high in potassium and supply some folate, magnesium, phosphorus, B vitamins, iron and calcium. As well as being nutritious and tasting delicious berries are low in calories, with strawberries for example providing only 45 cals per cup (144g).

Health Benefits: Brightly-coloured berries are a valuable component of a healthy diet, so do try to eat more of them. They are packed with nutrients  and health-boosting substances such as polyphenol antioxidants, carotenoids and flavonoids.  Scientific studies in cell lines, animal models and human epidemiological studies suggest that dietary polyphenols could have a role in protecting against cancers of the breast, pancreas, bladder and prostrate gland, although the exact mechanism of how they do this still remains to be elucidated.  In addition, polyphenols are powerful antioxidants helping to protect cells from damage by free radicals.  Some clinical trials have indicated  that cranberry juice may help to prevent bacterial urinary tract infections.

ORAC VALUES FOR SOME COMMON TYPES OF BERRIES http://oracvalues.com/

TYPES OF BERRIES	ORAC VALUE
Blackberry	5,347
Black Current	7,960
Blueberry	6,552
Cranberry	9,584
Gooseberry	3,277
Raspberry	4,882
Red Current	3,387
Strawberry	3,577

*ORAC is a database of the antioxidant levels in foods.