Berried alive…

In botany, a berry is a fleshy or pulpy indehiscent fruit (does not split to release seeds when ripe) in which the seeds are embedded in the flesh. Examples of botanical berries include tomato, grape, avocado, and persimmon.

In common speech and cuisine, the term “berry” generically refers to any small, edible fruit with multiple seeds. Aggregate fruits, such as blackberry, raspberry, and boysenberry, are berries in this sense, but not botanically. While berries have been cultivated throughout human history, there are still many wild populations and the fruits are commonly foraged.

Knowing your berry…

A berry’s color is derived from natural pigments synthesized by the plant; specialized health research has focused on the disease-fighting properties of pigment polyphenols, such as flavanoids, anthocyanins, tannins. These chemicals are typically localized within skins and seeds of the fruit.

Berries are noted to be high in antioxidants, such as ellagic acid and resveratrol, and have high oxygen radical absorbance capacity, or “ORAC”. This term has been used to categorize a new category of functional foods called “superfruits,” an emergent and rapidly growing industry since the mid-2000s. Antioxidants serve to protect cells from free radicals and oxidative stress. Of commonly consumed fruits, blueberries, pomegranates, blackberries, and raspberries have been shown to have relatively high antioxidant activity and have anti-inflammatory properties.

Studies have suggested that berries may protect cells from high blood sugar levels and help increase insulin sensitivity. The fruits are also relatively high in fiber, including soluble fiber, which slows down the movement of food through the digestive tract and can increase feelings of fullness. Although individuals on low-carb and ketogenic diets often avoid fruit, berries can usually be enjoyed in moderation. Listed below are the carb and fiber counts per 100 grams of several commonly consumed berries:

Raspberries - 11.9 grams of carbs, 6.5 of which are fiber

Blackberries - 10.2 grams of carbs, 5.3 of which are fiber

Strawberries - 7.7 grams of carbs, 2.0 of which are fiber

Blueberries - 14.5 grams of carbs, 2.4 of which are fiber

Berries are relatively low in calories and calorie counts per 100 grams of berries typically range from about 32, for strawberries, to 57, for blueberries. They are also extremely nutritious. Berries, especially strawberries, are high in vitamin C; 100 grams of strawberries provides 100% of the recommended daily intake (“RDI”) for vitamin C. Berries are otherwise fairly similar in terms of their vitamin and mineral content, which also include significant levels of Manganese, Vitamin K1, Copper, and Folate.

Having your berry…

Berries come in a variety of forms including fresh, frozen, and dried. Fresh berries should be purchased seasonally for the highest quality product and maximum nutritional content. Dried berries should be consumed sparingly as sugar is often added and appropriate servings seem deceptively small; a small handful of dried fruit is equivalent to a much larger portion of fresh and frozen alternatives. Berries can be eaten on their own, used as a topping, in a smoothie, or incorporated into your favorite recipe or batter.

SOURCES

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