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Blog

The Different Types of Berries

June 26, 2018

Strawberries

  • Rich in Vitamin C (1 cup = 150% RDI)
  • High in manganese (1 cup = 29% RDI)
  • Increase HDL (good cholesterol)
  • Lowers risk of heart diseases (high cholesterol, triglycerides, oxidative stress)
  • Controls blood sugar levels
  • Fresh & frozen are are both easy to find
  • Reasonably priced (for some)

Blueberries

  • Rich in Vitamin C (1 cup = 24% of RDI)
  • High in Vitamin K (1 cup = 36% of RDI)
  • High in manganese (1 cup = 25% of RDI)
  • Lowers LDL (bad cholesterol)
  • Rich in antioxidants
  • Alleviate inflammation
  • Fresh & frozen are both easy to find
  • Reasonably priced

 

Raspberries 

  • Rich in Vitamin C (1 cup = 54% of RDI)
  • High in Vitamin K (1 cup = 12% of RDI)
  • High in manganese (1 cup = 41% of RDI)
  • Contains polyphenols which help to reduce oxidative stress
  • Fresh & frozen are both easy to find
  • Reasonably priced

 

 

Goji Berry (wolfberry)

  • Rich in Vitamin A (1 cup = 50% of RDI)
  • High in copper (1 cup = 28% of RDI)
  • High in Vitamin B2 (1 cup = 21% of RDI)
  • Rich in antioxidant, zeaxanthin, which is good for the eyes
  • Typically eaten dried, which makes it more concentrated with sugar
  • Easy to find

 

 

Açaí Berry

 

  • Rich in Vitamin A (1 cup = 15% of RDI)
  • 10 times richer in antioxidants and polyphenol as compared to blueberries (even though it’s freeze-dried!)
  • Improves blood cholesterol levels, oxidative stress, and helps alleviate pain
  • Typically eaten freeze-dried as an açaí bowl and consumed with other fruits and nuts
  • Not easily found, and relatively more expensive

 

 

Elderberry

  • Rich in Vitamin C (1 cup = 87% of RDI)
  • High in Vitamin A (1 cup = 15% of RDI)
  • High in Vitamin B6 (1 cup = 17% of RDI)
  • Traditionally used as an anti-viral & anti-influenza
  • Typically cooked into a syrup or added into baked goods; not eaten raw
  • Not easily found, and relatively more expensive

 

 

Sources:

Healthline. (2018). The 8 Healthiest Berries You Can Eat. [online] Available at: https://www.healthline.com/nutrition/8-healthy-berries#section1 [Accessed 20 Jun. 2018].

Healthline. (2018). 11 Reasons Why Berries Are Among the Healthiest Foods on Earth. [online] Available at: https://www.healthline.com/nutrition/11-reasons-to-eat-berries [Accessed 20 Jun. 2018].

Nutrition Advance. (2016). 20 Types of Berries and Their Health Benefits. [online] Available at: https://www.nutritionadvance.com/types-of-berries/ [Accessed 20 Jun. 2018].

Juicing for Health. (2017). 5 Most Common Berries To Eat To Boost Your Immune System: Which One Do You Need Most?. [online] Available at: https://juicing-for-health.com/nutrition-health-benefits-berries [Accessed 20 Jun. 2018].

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