The benefits of berries

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…and why they’re important for your diet.

Berries are in season and whether you’re looking to big up your breakfast or power up your protein smoothie, we’re here to give you all the info you need on the colourful fruits.

Berries tend to be low calorie, high volume foods with excellent nutritional profiles. They’re typically high in vitamin C and fibre but some have added qualities such as iron, potassium or a boost to your immune system.

In a nutshell, berries are the don of the fruiting world. To honour this season’s pick of the crop, here are some berry-inspired facts and recipes to get your juices flowing.

The benefit of berries

Usually dotted in pancakes or sprinkled on yoghurt, blueberries are a sweet and slightly sour fruit that’s loaded with memory-boosting antioxidants and anti-inflammatory properties. They’re known as a superfood and rightly so!

One serving of blueberries is stacked with potassium and has nearly 4 grams of fibre – not only that, they’re a good dose of vitamin C and may reduce the risk of a heart attack.

Healthy blueberry recipes:

Banana & cinnamon pancakes with blueberry compote

Berry yogurt pots

Healthy blueberry smoothie recipe

Blueberry and coconut porridge

Similar to the shape of a raspberry, the blackberry comes with a tangy flavour which has traditionally been packed into pies during the colder months. They can still be enjoyed throughout the summer though and are ridiculously tasty when blitzed into a smoothie.

Blackberries are super high in calcium, vitamin C, potassium and fibre. Like most berries, they’re full of antioxidants too, so give them a go!

Healthy blackberry recipes:

Banana and blackberry smoothie bowls

Breakfast crumbles

Blackberry Oat Crumb Bars

Blackberry & ginger Eton mess

Strawberries are the mouth-watering fruit that you see the folks at Wimbledon snacking on, year-on-year. Minus the clotted cream, strawberries are very healthy and low in calories too.

They’re crammed with vitamin C and have been shown to reduce the factors of heart disease, including blood cholesterol. Strawberries have also been proven to help control your blood sugar levels, which is important for preventing diabetes. A class berry if you ask us!

Healthy strawberry recipes:

Strawberry overnight oats

Instant frozen berry yogurt

Strawberry sundae

Strawberry-pineapple smoothie

Raspberries are another berry that need no introduction. Often seen on top of Eton mess during the hotter months, raspberries are rich in calcium, magnesium and vitamin C, not to mention lots of fibre for keeping you fuller for longer.

Use them fast though – what they lack in shelf life, they make up for in flavour!

Healthy raspberry recipes:

Raspberry smoothie

Peanut butter and raspberry porridge

Raspberry cheesecakes

Raspberry overnight oats

Hold onto your hats for this one – these berries are super bitter! If you can handle the tart, then these are for you and if not, try cooking them down first.

Cranberries are stacked with important antioxidants, which are usually lost during the process of juicing, so eating them raw is encouraged. They’re mainly recognised for their help towards your urinary tract system but they can also be given the title of assisting with the reduction of cancers, ulcers and diseases within cells.

Healthy cranberry recipes

Cranberry & raspberry sorbet

Really simple cranberry sauce

Cranberry smoothie

Cinnamon porridge with cranberry and plum compote

Goji berries
Usually sold dried, goji berries are traditionally used in Asian medicine due to their 19 amino acids. They’re also packed with fibre, keeping you fuller for longer and are hailed for being a great source of vitamin A, crucial for good eye health.

The benefits don’t stop there either – they’re also chock-full of iron, zinc, calcium and antioxidants. Goji berries go really well with yoghurt due to their slightly chewy texture, so let us know what you think!

Healthy goji berry recipes

Goji berry smoothie

Goji berry balls

Apple pie oatmeal with raisins and goji berries

Roasted butternut and goji berry superfoods salad

We hope this has given you some ideas for adding berries into your next meal or snack. What’s your favourite recipe? Let us know down in the comments.


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