BERRIES – DID YOU KNOW THEY ARE ‘BERRY’ GOOD FOR YOU!

Of your 5 a day – 5 should be vegetables and 2 should be fruit – of all the fruits – berries are one of the best fruits to eat for weight control as they tend to be lower Gi and have less fructose (the natural sugar in them) and therefore less impact on your insulin production and fat storage.

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Does fruit juice count as 1 of your daily portions?? Yes, but 1 portion should come from fruit juice – it must be 100% juice (not from concentrate) and a portion would be bewteen 130mls -150mls. The reason for this – even if you buy pure juice or even if you juice it yourself – you are basically squeezing out all the sugar. Most of the goodness is in the flesh or under the skin. The juice is just the sugar and water bit, which makes it energy rich from simple carbohydrates.

All fruits and vegetables contain antioxidants, but berries are some of the absolute best sources.

There are several powerful antioxidants that appear in berries, as well as protecting against disease these can;

• reduce inflammation, and may help prevent and manage arthritis.
• help slow age-related memory-loss
• decrease the inflammatory effects of chemicals in the synovial fluid of the joints for people with inflammatory conditions like rheumatoid arthritis

Vitamin C is another strong antioxidant found in berries. It is largely responsible for the health of collagen, which helps maintain cartilage stores and aids in joint flexibility. Eating vitamin C–rich berries will contribute to radiant skin and healthy hair, and may reduce the risk of arthritis, cataracts, and eye-sight degeneration.

In addition to antioxidants, berries are “juicy foods,” which means they contain mostly water. Juicy foods are great for losing weight because they fill you up quickly, since their high water content bumps up the volume while driving down the calories. Berries also contain fibre and folate.

Fibre aids in weight loss and helps lower cholesterol and blood pressure.

Folate may protect against cardiovascular disease and age-related memory loss, and since folate contributes to the production of serotonin, it may also help ward off depression and improve your mood.

IBS sufferers take note: Some people with IBS experience discomfort after eating berries – not everyone – just be aware of this.

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Remember, if you can’t find fresh berries, frozen (unsweetened) berries are a good substitute during the off-season months — and just as nutritious!

BEWARE of dried berries

Dried berries often have added oil and extra sugar and are less nutritious.

Blackberries – 1 portion = 1 handful – 9-10 blackberries – 100g = 43 cals

85 % water along with lots of fibre, which makes them a great fruit to eat if you’re trying to lose weight, lower cholesterol, or manage type 2 diabetes. A good source of folate, a B vitamin that helps maintain healthy hair and may reduce the risk of cardiovascular disease and mood disorders. Blackberries are full of potent antioxidants that can help with arthritis, age-related memory loss, cataracts, and other eyesight problems.

Blueberries – 1 portion = 2 handfuls (4 heaped tablespoons) 100g = 57 cals
85 % water, which makes them a great fruit to eat if you’re trying to lose weight. They also contain potent antioxidants that can help with arthritis, age-related memory loss, and cataracts and other eyesight problems.

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Cranberries – mainly taken as juice – make sure its 100% juice and as unsweetened as possible!

Dried and sweetened 100g = 308 cals
Fresh cranberries are 85 % water along with lots of fibre, but they are rarely eaten fresh since they are so sour and astringent. Instead, cranberries are most often eaten in sweetened form either as dried cranberries or sugary cranberry sauce, and because these foods are concentrated sources of sugar, people with type 2 diabetes should dramatically limit their intake. Both fresh and dried cranberries are a good source of anti-inflammatory antioxidants that can help with arthritis and age-related memory loss.

Raspberries – 1 portion = 2 handfuls    100g = 52 cals
Raspberries 85 % water along with a hefty dose of fibre, which makes them a great fruit to eat if you’re trying to lose weight, lower cholesterol, or manage type 2 diabetes. Full of potent antioxidants, including vitamin C and anthocyanins, which can help with arthritis, age-related memory loss, cataracts and other eyesight problems, and maintaining healthy skin and hair.

Strawberries – 1 portion = 7 strawberries   100g = 32 cals
Strawberries 90 % water along with lots of fibre, which makes them a great fruit to eat if you’re trying to lose weight, lower cholesterol or manage type 2 diabetes. A good source of folate, a B vitamin that helps maintain healthy hair and may reduce the risk of cardiovascular disease and mood disorders. Additionally, strawberries are full of potent antioxidants, including vitamin C and anthocyanins, which can help with arthritis, age-related memory loss, cataracts and other eyesight problems, and maintaining healthy skin and hair.

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