All About Berries

by turnbasedfitness
Fruit Tart

You have eaten different varieties of fruits to keep yourself healthy. Your choice may have depended on the taste, color, size, or aroma of the fruit. Berries are unique, tiny, round, and juicy type of fruit that may be sweet or sour. In addition, jams and pickles are also made from them. Many people enjoy making cakes using berries, but people need to be careful and make sure they know the type of berries they are using. Many berries are poisonous and even may cause death. Some berries are not toxic when ripe, but unripe berries, such as mulberry and elderberry, may be poisonous. Therefore, proper knowledge of edible berries is a necessity. Be aware of the berries that are going to be consumed to avoid bad ones which may make one sick or worse. Some common examples of the berries that are eaten are as follows:

  • Blueberries
  • Blackberries
  • Strawberries
  • Raspberries

 Here you will come to know about the nutritional benefits of the different berries one by one.

1. Blueberries

 One cup of blueberries contains 84 calories which includes:

  • 21.45 grams of carbohydrate and 14.74 grams of total sugar
  • 3.6 grams of fiber, 1.1 grams of protein, and 0.49 grams of fat is present
  • A small amount of calcium, potassium, magnesium, phosphorus, iron and folate is also present
  • 36% vitamin K, 24% vitamin C, and 5% vitamin B6 daily requirements are gained through one cup of the blueberries
  • There is no cholesterol in blueberries
  • The phenolic compounds in blueberries have the antioxidant effects

2. Blackberries

The 100 grams of the blackberries contain about 43 calories. The components of  blackberries are as follows:

  • Blackberries contain 20% fibers, 3% carbohydrates, and 4% potassium
  • 1.4 grams of protein is present in 100 grams of blackberries
  • 35% daily value of vitamin C is present in blackberries with a little iron, magnesium, and calcium.
  •  Fats, cholesterol, and sodium are not found in blackberries

3. Raspberries

100 grams of raspberries contains about 53 calories, which includes:

  • 28% daily value of dietary fiber, 4% carbohydrates, and 4% potassium
  • 1.2 grams of protein is present in 100 grams of raspberries
  • 43% vitamin C, 5% vitamin B6 and magnesium, 3% iron, and 2% calcium daily requirements are present in one cup of raspberries
  • There’s no cholesterol, fat, or sodium

4. Strawberries

100 grams of strawberries contain 33 calories which includes:

  • 8% daily values of dietary fibers and 2% carbohydrates
  • Highly rich in vitamin C, which is about 97% daily value
  • 4.9 grams of sugar and 0.7 grams of proteins are present in 100 grams of strawberries
  • 3% magnesium, 2% iron and 1% calcium is present
  • There’s no fat, cholesterol, or sodium

Health benefits of berries:

Some of the health benefits which are gained through ingesting berries are as follows:

  • Healthy bones: These berries are rich in minerals like iron, phosphorus, and calcium, so these minerals help to maintain the health of bones. The minerals present in berries are also part of bones. The vitamin K present in berries helps to decrease the risk of bone fractures. Iron and zinc give strength to the bones.
  • Healthy skin: Collagen is the main component of the skin. The health of the collagen is maintained by vitamin C, which helps prevent skin damage. The vitamin C in berries helps to prevent wrinkling and increase skin texture due to collagen promotion.
  • Blood pressure maintenance: One reason for high blood pressure in the body is the high solute in the blood, such as sodium. The solute in the blood is followed by more water in the blood which increases the blood volume. The hypervolemic stage is also a risk factor for heart diseases. Most of the berries are free of sodium which helps lower the blood pressure while providing the essential nutrients at the same time.
  • Diabetes: Blueberries are rich in fibers that help regulate blood sugar levels by promoting intestine mobility. Your insulin levels also improve by ingesting fibers, which decreases blood sugar levels associated with diabetes. Moreover, it increases insulin sensitivity. The berries are highly recommended for regulating blood pressure and insulin response when combined with some carbohydrates. Thus, adding berries to the diet might help maintain your blood sugar levels if you suffer from diabetes type I and II.
  • Preventing heart diseases: Berries are free from any cholesterol, which is beneficial for the maintenance of a healthy heart. Furthermore, the fiber in the berries reduces cholesterol absorption in the body.  Homocysteine is the main deteriorating factor for your blood vessels and heart, so folate and vitamin C in berries help your body prevent homocysteine production and promote a healthy heart.
  • Mental health: Different studies have shown a significant improvement in the brain’s cognitive function when regularly eating berries. The decline in motor functions in old age is also prevented by their addition to your diet.
  • Promoting digestion and weight loss: The fibers in berries promote gut health and increase intestinal motility. The high fiber intake prevents constipation. The bulking effect of the berries causes satiety and feeling complete, resulting in weight loss.

Essential components of berries:

Additionally, the essential components of berries like vitamin C, vitamin K, vitamin B6, dietary fibers, and minerals are as follows,

Vitamin C:

Berries are rich in vitamin C. The daily value (DV) amount of vitamin C in different berries is; 97% in strawberries, 43% in raspberries, 35% in blackberries, and 24% in blueberries. Vitamin C helps in:

  • Promoting collagen production
  • Promoting wound healing
  • Prevent skin damage and makes it healthy. Collagen is also the component of arteries, teeth, and bones. Thus ingesting vitamin C is going to affect all these components of the body
  • The antioxidant effect reduces free radical production. Thus vitamin C is helpful for patients with cancer. The antioxidant effect of vitamin C is helpful in patients with Alzheimer’s disease, too.
  • Increase iron absorption and prevents anemia
  • Preventing scurvy
  • Prevents the common cold
  • Prevents sepsis and the spread of infection in the body
  • The treatment of epilepsy

Dietary fibers:

The berries are rich in fibers. The dietary fibers in the berries help reduce cholesterol and promote digestion in the body. Following are the different uses of dietary fibers:

  • Decreasing cholesterol levels is helpful for the health of the heart. Moreover, it also normalizes blood pressure and inflammation in the body.
  • Increasing intestinal motility, thus preventing constipation. The risk of hemorrhoids is also reduced by ingesting fibers 
  • Maintains blood sugar levels
  • The bulking effect of the dietary fibers increases the stool amount and helps maintain normal bowel movements.  
  • Give satiety feelings which makes the person want to eat less, which helps in losing weight
  • Promotes the growth of healthy gut flora

Vitamin K:

One of the natural sources of vitamin K is the intake of berries that provide you with various benefits.

  • Vitamin K helps in the natural process of blood clotting and is useful in bleeding disorders.
  • The risk of osteoporosis is reduced by the high levels of vitamin K in the body. It improves your bone health and reduces the risk of fractures.
  • The memory in older people is improved by vitamin K.
  • Vitamin K also promotes arteries health. By preventing mineralization in the arteries, vitamin K lowers blood pressure

Vitamin B6  

Vitamin B6 is present in blueberries and has the following health benefits.

  • It prevents anemia by increasing hemoglobin production.
  • It regulates the mood and decreases the symptoms of depression. Vitamin B6 increases the production of serotonin, GABA, and dopamine which elevate the mood and aids in depression
  • Helps females with premenstrual syndrome. It helps in producing neurotransmitters that reduces anxiety, depression, and irritability
  • Nausea, vomiting, and diarrhea associated with pregnancy can be reduced by normal levels of vitamin B6 in the body.
  • The homocysteine levels in the body are reduced by vitamin B6. Homocysteine narrows the arteries; thus, by preventing its production, the risk of heart diseases can be significantly reduced
  • It also decreases the risk of age-related macular degeneration
  • Helpful in treating inflammation and arthritis


You can get about 0.9 grams of manganese through one cup of blackberries. It helps:

  • Promote collagen production
  • Prevent osteoporosis
  • Reduces blood sugar levels
  • Prevents epilepsy


Potassium is also the main component of berries, and the following are some of the benefits you can get from it.

  • Maintenance of blood pressure
  • Regulation of  muscle contractions in the body
  • Important in heart rhythm
  • Maintenance of the pH balance in the body


Berries are rich in nutrients that are required for the maintenance of a healthy lifestyle. Some of the daily requirements of dietary fibers, vitamin C, vitamin K, protein, and minerals are met through berries. The absence of cholesterol and sodium in the berries are also beneficial for the health of the heart. Berries are also tasty and add flavor to your regular food routine. By adding berries to your everyday food, your overall health is improved with minimum risk of heart, intestine, skin, and bone diseases.

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