Berries are some of the healthiest foods you can eat, as they are a source of fibre, vitamin C, antioxidants and are generally low in calories. Berries have been studied for numerous benefits for heart and brain health.
Best of all, berries are so easy to eat, just rinse and enjoy!
Vitamin C inside berries
Did you know berries are a berry tasty source of vitamin C?
For example, just 7 strawberries (80g – a portion) provide the recommended daily amount of vitamin C, which contributes to the normal function of the immune system.
For a quick vitamin C boost, berries can be enjoyed as a beautiful breakfast bowl topper, a sugar free snack, a super salad addition and on their own as a perfect pud.
- Strawberries 57mg per 100g
- Raspberries 19mg per 100g
- Blackberries 7mg per 100g
- Blueberries 6mg per 100g
What the NHS say about vitamin C
- “Adults aged 19 to 64 need 40mg of vitamin C a day.”
- “You should be able to get all the vitamin C you need from your daily diet.”
- “Vitamin C can't be stored in the body, so you need it in your diet every day.”
Calories INSIDE BERRIES
The calorie count of berries ranges from 27kcal for strawberries to 40kcal for blueberries, making berries some of the lowest-calorie fruits around!
- Strawberries 27kcal per 100g - low in calories
- Raspberries 25kcal per 100g - low in calories
- Blackberries 25kcal per 100g - low in calories
- Blueberries 40kcal per 100g
What the NHS say about calories
- “When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may put on weight.”
- “Knowing the calorie content of food and drink can help ensure you're not consuming too much.”
Fibre INSIDE BERRIES
Eating a diet high in fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Berries are a source of fibre, including soluble fibre. Studies show that consuming soluble fibre leads to reduced hunger and increased feelings of fullness.
- Strawberries 2g per 100g - source of fibre
- Raspberries 6.5g per 100g - source of fibre
- Blackberries 5g per 100g - source of fibre
- Blueberries 2.4g per 100g
What the NHS say about fibre
- “Guidelines say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet.”
- “There is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.”
Fat INSIDE BERRIES
If you’ve always thought of fruits, including berries, as being essentially fat-free, it might come as a surprise to hear they actually provide trace amounts of fat. Fruits that contain edible seeds, such as berries, contain a bit of fat because we eat those seeds. Even so, seeds in berries are pretty tiny and that’s why the fat content doesn’t add up to much.
- Strawberries 0.3g per 100g - fat free
- Raspberries 0.6g per 100g - fat free
- Blackberries 0.2g per 100g - fat free
- Blueberries 0.3g per 100g - fat free
What the NHS say about fat
- “A small amount of fat is an essential part of a healthy, balanced diet.”
- “Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease.”
Berries boost brain health
Strong scientific evidence exists that eating berries has beneficial effects on the brain and may help prevent age-related memory loss and other changes, scientists report in the article on the ACS’ Journal of Agricultural and Food Chemistry.