Vitamin Expert
A basket of berry fruits

Have a ‘berry’ good summer! Berry nutrition to support your health

It’s the berry season again and whether you love strawberries, raspberries, cherries or blackberries, there are plenty to choose from.  Not only are berries beautiful in colour they are super-healthy too.

Clinical nutritionist, Suzie Sawyer, shares their amazing health benefits.

 

Strawberries

A punnet of strawberries

Although they’ve nearly past their peak best, you can still grab some delicious UK strawberries right now. Interestingly did you know that strawberries are not actually fruit at all!  This is because their seeds are on the outside, not the inside. What’s more, they’re part of the rose or rosacea family.

However, this doesn’t detract from their amazing nutritional benefits. Strawberries are a rich source of vitamin C.  In fact, they feature at about number five in the list of foods high in this important vitamin.  Additionally, they contain folate, one of the family of B vitamins that supports energy, and manganese, which is good for joints.  This benefit is further enhanced by the presence of ellagitannins which help manage inflammation in the body. So, if you’ve been over-digging in the garden and your back is complaining, you know what to reach for!

Strawberry layered pudding

While the anthocyanins in strawberries provide their amazing colour (and are responsible for many of their health benefits), these plant compounds also deliver some powerful immune-boosting antioxidants.  Moreover, strawberries are high in fibre to keep the bowels running smoothly and help maintain a healthy heart.

Cherries

A bunch of cherries and a jug of cherry juice on a wooden table

Just like strawberries, the cherry season is notoriously short so grab some while you can. Cherries are either sweet or tart and provide slightly different health benefits.

It’s the deliciously sweet ones that are probably the most popular. From a health perspective, cherries are a rich source of vitamin C and have been found to help combat the painful condition, gout, which causes red and inflamed joints.  Gout is caused by too much uric acid in the blood and cherries help to reduce this, so aiding symptoms. They’re also low on the glycaemic index so don’t tend to upset blood sugar levels too much, which helps keep energy levels well balanced.

Cherry-topped cherry cream

Conversely, tart cherries are one of the only natural sources of melatonin, the body’s sleep hormone.  Tart cherries, however, can be sharp to eat whole, so are best used in tart cherry juice which can be sipped morning and evening for best effect.

Blackberries

A bowl of blackberries

If strawberries are all about Wimbledon, blackberries just shout ‘summer’!  Wild blackberries are abundant on the hedgerows in late summer and are an amazing accompaniment to many a dessert, especially a fresh, fruit salad.

They provide health benefits in abundance.  While they contain an amazing array of powerful plant compounds, blackberries also provide an impressive number of vitamins including Vitamin A, Vitamin E, Vitamin K, and the B vitamins.  Blackberries are also high in two carotenoids, lutein and zeaxanthin, which have been found to benefit eyesight.

BLackberry crumble with ice cream

What’s more, blackberries (and all berries), help manage inflammation throughout the body which has reducing effects on the pro-inflammatory pathways in the brain. This seems to have a positive effect on cognition and motor function.

Raspberries

A basket of raspberries

As with all berries, raspberries are loaded with wonderful health benefits. If you’re looking to protect your skin from strong sunlight during the summer and want to hold back the ageing process (and who doesn’t), raspberries are the perfect choice.  They are high in vitamin C, essential for collagen production, a lack of which is partly responsible for those pesky wrinkles.

Raspberry frozen desserts

Not only are raspberries rich in heart-loving minerals such as potassium, but unusually for fruit, they also contain some essential omega-3 fats, which are great for heart health. Plus, being loaded with powerful antioxidant anthocyanins, they help protect the heart and arteries. Another reason to love raspberries!

Take your pick, mix and match and enjoy everything that berries have to offer this summer.

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