6 deliciously healthy berries and recipes

1. Blueberries

Blueberries are often called a superfood because just a handful of them a day is thought to provide multiple health benefits, including improved memory, concentration, blood pressure, and faster reaction time.

Reema Pillai, a London-based nutritionist at Dietitian Fit, explains: "Blueberries have a high level of polyphenols - specifically anthocyanins - which are a type of antioxidant. These compounds are powerful as they help to reduce oxidative stress in the body, where cells are damaged by unstable atoms called free radicals.

"Compounds in blueberries have also been shown to help reduce your chance of developing type 2 diabetes, as they can improve insulin sensitivity."

Recipe idea: Blueberry baked oats.

Blueberry baked oats

2. Goji berries

Goji berries look like bright red pips and their nutrients also pack a punch. Like blueberries, they are high in polyphenols so can protect against cell damage and associated problems like weakened immunity, accelerated ageing, and even cancer.

"Goji berries are also a great source of vitamin A," adds Pillai, "This is important for eye health and can help reduce age-related decline in eye problems."

Recipe idea: Quinoa tabbouleh with goji berries.

Quinoa tabbouleh with goji berries

3. Raspberries

There are several types of raspberries, but the most widely available in the UK is the red version. The deeper the colour, the more antioxidants the raspberry contains. Black raspberries therefore have the most, followed by red and then golden raspberries.

Pillai says: "The particular antioxidant in raspberries is called ellagitannins. It's thought that black raspberries may reduce inflammation."

Inflammation in the body is linked to several long-term health issues, including heart disease and Alzheimer's disease.

Recipe idea: Raspberry and apple smoothie.

Raspberry and apple smoothie

4. Acai berries

You may not always find acai berries in UK supermarkets, but these berries are growing in popularity and can be purchased online or in many health food stores. You may also have heard of acai bowls - a favourite dish of social media fitness influencers thanks to their picture-perfect colours and great health benefits.

"Acai berries are really high in antioxidant content. They can also support better blood sugar and insulin levels which can help with the management of diabetes," says Pillai.

Recipe idea: Acai bowl.

Acai bowl

5. Cranberries

The main investigated benefit of cranberries is their ability to fight bladder and other urinary tract infections (UTIs). This is because they contain a substance that helps prevent bacteria from sticking to the walls of your bladder.

However, Pillai cautions that cranberry juice is much less effective, as much of the antioxidant properties are lost in the juicing process.

"If possible, stick to fresh or frozen cranberries," she suggests.

Recipe idea: Goat's cheese, sunflower seed and cranberry salad.

Goat's cheese, sunflower seed and cranberry salad

6. Strawberries

"Strawberries are incredibly healthy, with one serving containing all of your vitamin C requirements for the day, whilst being very low in calories," says Pillai. "As strawberries are rich in fibre, they can help us feel fuller for longer. They are also a good source of vitamin K and magnesium."

As a result, this deliciously sweet fruit can reduce the health issues linked to heart problems and type 2 diabetes. This includes high blood pressure, carrying excess fat around your waist, high blood sugar levels, high insulin resistance, and high cholesterol.

Recipe idea: Vegan strawberry pancakes.

Vegan strawberry pancakes

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by Amberley Davis