Site icon Women Fitness

Encyclopedia of Health Benefits of Berries part 3

21. Mulberries:

Most of us will be reminded of the popular nursery rhyme, ‘Here we go round the Mulberry bush’. This is a multiple fruit which has red, purple, or black fruits. It is used to prepare pies, tarts, cordials, jams, and ‘sherbats’.

Refreshingly succulent, tart and sweet mulberries are indeed rich in numerous health benefiting flavonoid phyto-nutrients. Botanically, the berries are obtained from the silkworm tree belonging to the Moraceae family within the genus: Morus. Scientific name: Morus nigra. L. In Spanish, the berries are known as moras.

More than hundred species of morus exist. In taxonomy, species generally are identified not by the color of the fruits (berries) but by the color of flower buds and leaves. So, a morus plant can exhibit different color berries (black, purple, red, white, etc.) in the same plant.

Three species have been recognized for their economic importance.

The white mulberry (Morus alba) is native to eastern and central China.

The red or American mulberry (Morus rubra) is native to eastern United States.

Black mulberry (Morus nigra) is native to western Asia.

Mulberries are large, deciduous trees native to warm, temperate, and subtropical regions of Asia, Africa, and the Americas. Technically, the mulberry fruit is an aggregation of small fruits arranged longitudinally around the central axis as in blackberry or loganberries. Each fruit measures 2-5 cm long. In most species, these berries are purple-red when ripen; however, they can be white, red, purple or multiple colors in the same fruit.

Health benefits of mulberries

Delicious, fleshy, succulent mulberries are low in calories (just 43 calories per 100 g). They contain health promoting phyto-nutrient compounds like polyphenol pigment antioxidants, minerals and vitamins that are essential for optimum health.

Mulberries have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that consumption of berries have potential health effects against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.

The berries contain resveratrol, another polyphenol flavonoid antioxidant. Resveratrol protects against stroke risk by altering molecular mechanisms in the blood vessels; reducing their susceptibility to damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and increased production of the vasodilator hormone, nitric oxide.

In addition, these berries are an excellent source of vitamin-C (36.4 mg per 100, about 61% of RDI), which is also a powerful natural antioxidant. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.

Further, the berries also contain small amounts of vitamin A, vitamin E and in addition to the above-mentioned antioxidants. Consumption of mulberry provides another group of health promoting flavonoid polyphenolic antioxidants such as lutein, zea-xanthin, ß-carotene and α-carotene in small but notably significant amounts. Altogether, these compounds help act as protect from harmful effects of oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Zea-xanthin, an important dietary carotenoid selectively concentrates into the retinal macula lutea, where it thought to provide antioxidant functions and protects the retina from the harmful ultraviolet rays through light-filtering actions.

Mulberries are an excellent source of iron, which is a rare feature among berries, contain 1.85 mg/100 g of fruits (about 23% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.

They also good source of minerals like potassium, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, proteins and fats.


  22. Nanny-berries:

The nannyberry grows on a large shrub or small tree. These bushes and trees are native to southern Canada and the northeastern United States. Other names for this berry include sheepberry and sweet viburnum. The nannyberry plant has small white flowers that are around in round clusters. The fruit itself has a blue-black color and a sweet taste.

The term “sheepberry” developed because over-ripe nannyberries smell like wet sheep wool. This berry is used for making tea, jam, jelly, and dried fruit. Nannyberries may also have medicinal benefits.

These berries can be eaten raw or processed by stewing or baking. Once these are plucked from the plant, they have a short life that can be retained and stored for up to 3 days in a refrigerator by either freezing, canning, or drying. Every part of the plant can be put to some medicinal use.

Health Benefits of Nannyberries are often used as herbal medicines.

The leaves of this fruit and also the juice extract from the bark, seeds and berries are useful in treating respiratory diseases, digestive and menstrual problems.

Also, they relieve pain and anxiety.

The bark of the tree is antispasmodic which relaxes muscular spasms and cramps and also calms nervous irritation.

An infusion of the leaves can be used to treat measles.

If a poultice of the leaves is drunk it can heal dysuria.

It is diuretic in nature which acts on the kidneys and promotes the flow of urine.


The fruit, Nannyberry, is of great value and can be used for several purposes.

Edible Uses of Nanny berries

Other Uses of Nanny berries

Recipes of Nanny berries



23. Olallieberries:

Loganberry and youngberry hybrids are called olallieberries, which are found mostly in California. It is rich in vitamin C and fiber that are helpful in reducing cancer risks. Olallieberry is a hybrid variety of loganberry and the youngberry, has the physical appearance of the classic blackberry. It’s mainly grown along the western parts of United States and has a distinctive, sweet flavor. It is used for making excellent jams and jellies and also to make distinctive berry wines The berries are large, shiny and juicy. Olallieberry was named as Olallie and released in 1950.

The leaves of Olallieberry are very much like those of the Himalayan black berry. Olallieberry are very special berries that are mostly available in California.

Olallieberries are large, shiny, juicy berries in the bramble family. They are most commonly compared to blackberries, and they are closely related to blackberries. However, they have a more intense, tart flavor, and a very brief growing season. Olallieberries are most widely cultivated along the West Coast of the United States, specifically in California, and are a coveted treat while fresh. They can also be found frozen and in the form of preserves such as jams and jellies. In some areas, olallieberries are also used to make distinctive berry wines.

In 1935, an employee of the United States Department of Agriculture crossed a loganberry and a youngberry, producing a varietal which was named “Oregon 609.” When the berry was released to the general market, it was renamed an Olallie, a Chinook word for “berry.” It proved to be very successful in cultivation in California, and the state quickly dominated the olallieberry market. Alternate spellings for the berries include olallaberry, olalliberry, and ollalaberry.

The parents of the olallieberry both owe a great deal of their genetic material to the blackberry. Loganberries were bred by crossing blackberries with red raspberries, while youngberries are a cross of blackberries and dewberries, smaller wild relatives. The genetic material in an olallieberry is approximately two thirds blackberry and one third red raspberry. While the berries superficially resemble blackberries, they grow on canes or vines which are much less thorny than blackberries. They also retain the sweet core of flavor common to raspberries.

Health benefits of Olallieberries

The majority of olallieberries end up in jams, preserves, and wines, because the growing season is so short. When fresh, they are also used to make pies, tarts, and other pastries, as well as being eaten plain or included in fruit mixtures. Southern California is well known for its olallieberries, and several large producers there make olallieberry preserves for shipment to other parts of the country. Frozen olallieberries are also available from these companies for use in a variety of baking applications.

Like many other brambles, olallieberries rely on an extensive perennial underground root system. The berries grow on biennial stalks or trailing vines, depending on the varietal. When the vines stop bearing, they are cut down close to the ground so that the plant can generate new ones. As with other bramble fruits, the decision to grow olallieberries should not be taken lightly, since once the roots are established, the plants will keep returning. They also prefer a cooler climate such as a temperate coastal zone, and benefit from the installation of stakes or trellises to grow on.

  24. Raspberries:

These are small, tightly-packed red berries found during summer or autumn. They are used to make jams, jellies, pies, and ice creams. They have a high vitamin C and manganese content. They also contain vitamin K and magnesium.

Wonderfully delicious, bright red-colored raspberry is among the most popular berries grown all over the world. They are rich source of health promoting plant-derived nutrients, minerals, and vitamins that are essential for optimum health.

Botanically, the plant is a small shrub belonging to the family Rosaceae, of the genus: Rubus. It grows very well in temperate regions. The exotic berry is native to Europe but now widely cultivated in many temperate regions all over the world. Chief producers of raspberries are Poland, United States, Germany, and Chile.

everal subspecies of raspberries are grown; however, the most important modern commercial red-raspberry cultivars derive from hybrids between R. idaeus (European raspberry) and R. strigosus (American raspberry).

Technically, the whole berry is an aggregate of small drupe-lets, which are arranged in circular fashion around a hollow central cavity. Each tiny drupelet features small juicy pulp with a single whitish-yellow seed. Raspberries have a taste that varies by cultivar, and ranges from sweet to acidic, a feature quite similar to strawberries.

Raspberry has a conical shape, weighs about 3-4 g and contains 80-100 drupelets arranged in circular layers. While the most common type of raspberry (Rubus idaeus) is red-pink in color, hybrids actually come in a range of colors, including black, purple, orange, yellow and white.

Health benefits of raspberries

Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and antioxidants. 100 g berries contain just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake).

Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases.

Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics.

Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.

Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC fruits.

Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.

They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein and fats.

One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone). By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells, raspberry phytonutrients like rheosmin may be able to decrease risk of obesity as well as risk of fatty liver. In addition to these benefits, rheosmin can decrease activity of a fat-digesting enzyme released by our pancreas called pancreatic lipase. This decrease in enzyme activity may result in less digestion and absorption of fat.

Recent research on organic raspberries has now shown organic raspberries to be significantly higher in total antioxidant capacity than non-organic raspberries. Raspberries in the study were grown on farms in Maryland that had been previously certified as organic by the U.S. Department of Agriculture. A series of tests involving free radical scavenging all provided the same results: organic raspberries outperformed their non-organic counterparts in terms of their antioxidant activity. This greater antioxidant capacity was associated with the greater levels of total phenols and total anthocyanins found in organic versus non-organic raspberries. While there are many good reasons to purchase organic versus non-organic foods of all kinds, this study makes it clear that these reasons specifically hold true for raspberries in a profound way.

You’ll get significantly more antioxidant support by purchasing raspberries that are fully ripe. Recent studies have measured the total phenolic content, total flavonoid content, and anthocyanin content of raspberries harvested at varying stages of ripeness (from 50% to 100% maturity) and greatest overall antioxidant benefits were associated with full ripeness of the berries. Although it’s possible for raspberries to ripen after harvest, this fruit can be highly perishable and can mold quite easily at room temperature. So your most risk-free approach for getting optimal antioxidant benefits from raspberries is to purchase them at full maturity, keep them refrigerated at all times at temperatures between 35-39°F (2°-4°C), and consume them very quickly (within 1 to 2 days after purchase).

Anti-cancer benefits of raspberries have long been attributed to their antioxidant and anti-inflammatory phytonutrients. In animal studies involving breast, cervical, colon, esophageal, and prostate cancers, raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the development or reproduction of cancer cells. But new research in this area has shown that the anti-cancer benefits of raspberries may extend beyond their basic antioxidant and anti-inflammatory aspects. Phytonutrients in raspberries may also be able to change the signals that are sent to potential or existing cancer cells. In the case of existing cancer cells, phytonutrients like ellagitannins in raspberries may be able to decrease cancer cell numbers by sending signals that encourage the cancer cells to being a cycle of programmed cell death (apoptosis). In the case of potentially but not yet cancerous cells, phytonutrients in raspberries may be able to trigger signals that encourage the non-cancerous cells to remain non-cancerous.

Antioxidant and Anti-Inflammatory Benefits

The diversity of antioxidant and anti-inflammatory phytonutrients in raspberries is truly remarkable, and few commonly eaten fruits are able to provide us with greater diversity.

From a research perspective, here is a partial list of phytonutrients in raspberries that provide us antioxidant and anti-inflammatory benefits:

The vast majority of these phytonutrients are not only provided by raspberries, but provided in amounts that are significant in terms of protecting us against the dangers of oxidative stress and the dangers of excessive inflammation. By helping to scavenge free radical molecules, and by helping to regulate the activity of enzymes that could trigger unwanted inflammation, the phytonutrients in raspberries help lower our risk of chronic diseases that are associated with chronic oxidative stress and chronic inflammation. These chronic diseases include obesity, type 2 diabetes, hypertension, and atherosclerosis.

The ellagic acid found in raspberries deserves special mention as an anti-inflammatory compound. This phytonutrient has been shown to help prevent overactivity of certain pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2) as well as their overproduction. In animal studies, intake of ellagic acid has been shown to reduce numerous aspects of unwanted and excessive inflammation, including aspects associated with Crohn’s disease.

Obesity and Blood Sugar Benefits

Perhaps the most fascinating new areas of research on raspberries involve management of obesity and type 2 diabetes. In the case of obesity, two compounds in raspberries have received special focus: raspberry ketone (also called rheosmin) and a type of flavonoid called tiliroside.

Raspberry ketone is a compound that naturally occurs in raspberries, but unlike its name suggests, it is by no means exclusive to this fruit. Raspberry ketone is contained in a wide variety of plants, although not usually in such sizable amounts as are found in raspberries. Turkish rhubarb is one such plant. Larch, yew, maple, and pine are trees that contain amounts of raspberry ketone, and in some studies, pine needles have been used as a source of this compound for experimental purposes.

The chemical name for raspberry ketone is 4-(4-hydroxyphenyl) butan-2-one. Researchers are equally familiar with raspberry ketone under the name of rheosmin, and since 1965, it’s been included on the Food and Drug Administration’s (FDA’s) Generally Recognized As Safe (GRAS) list as an approved food additive. The primary use of rheosmin as a food additive has been for flavor and aroma.

The rheosmin found in raspberries can increase metabolism in our fat cells by increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells. By boosting fat metabolism in this way, we may be less likely to deposit fat in our fat cells, and we may be able to use up some of the fat that is stored there. By improving our fat cell metabolism, we may also be able to reduce the number of pro-inflammatory messaging molecules that are produced by our fat cells. As a result, we may be less likely to experience some of the inflammation-based problems that typically accompany obesity.

In addition to these benefits, rheosmin found in raspberries can also decrease activity of a fat-digesting enzyme called pancreatic lipase that is produced by our pancreas. By decreasing the activity of this enzyme, we may digest and absorb less fat—another potential plus when trying to deal with the consequences obesity.

In addition to the rheosmin found in raspberries, scientists have also focused on the obesity-related benefits of a second compound called tiliroside. Tiliroside is a type of flavonoid (called a glycosidic flavonoid) that is found in many plants of the rose family, including rose hips, strawberries, and raspberries. In preliminary studies, tiliroside has been show to activate a special hormone called adiponectin that is produced by our fat cells. (The “adipo” part of this word means “fat,” which is also why our fat cells are also called “adipocytes.”)

In obese persons with type 2 diabates, adiponectin is not produced in sufficient amounts or, if adequately produced, remains too inactive. This inadequacy of adiponectin in obese persons with type 2 diabetes is a key problem for regulation of their blood sugar and blood fats. By activating adiponectin, the tiliroside in raspberries can help improve insulin balance, blood sugar balance, and blood fat balance in obese persons with type 2 diabetes. In studies to date, there is no indication that raspberry tiliroside will stop weight gain or prevent fat accumulation. But it may be able to help prevent unwanted consequences of too much body fat and compromised regulation of blood sugar, blood insulin, and blood fats.

Within this context of obesity and blood sugar regulation, another aspect of raspberry phytonutrients has captured the attention of researchers involving the ability of raspberry extracts to block activity of an enzyme called alpha-glucosidase. Alpha-glucosidase is a starch-digesting enzyme, and when it becomes active in the digestive tract, it increases the breakdown of starches into sugars. These sugars get absorbed up into the bloodstream and can cause excessively high levels of blood sugar following a meal. (This process is called postprandial hyperglycemia.) By blocking activity of alpha-glucosidase, raspberry extracts may make it possible for persons with type 2 diabetes (or obese persons experiencing problems with blood sugar regulation) to better manage their blood sugar levels.

We’ve been asked about the exact glycemic idex (GI) value for raspberries, and unfortunately, have not been able to find food research substantiation for any exact value. We’ve seen estimates for many berries that fall into the 40-50 GI range, and for most researchers, that would place them in the low GI category. Since one cup of fresh raspberries provides about 15 grams of total carbohydrates and only 5-6 grams of sugar (compared with 8 grams of dietary fiber), a modest serving of fresh raspberries (for example, 1/2 cup) is likely to be a very good fit in most diets, even diets focused on stabilization of blood sugar.

Anti-Cancer Benefits

Given the rich antioxidant and anti-inflammatory phytonutrient mixture found in raspberries, it’s not surprising to see studies showing raspberry benefits in cancer prevention.

Chronic excessive oxidative stress and chronic excessive inflammation can combine to trigger the development of cancer cells in a variety of human tissue. By providing a rich supply of antioxidants, raspberries can help lower risk of oxidative stress, and providing a rich supply of anti-inflammatory nutrients, raspberries can help lower the risk of excessive inflammation. When combined, these results mean decreased risk of cancer formation. In animal studies to date, the cancer types most closely examined in relationship to raspberry intake are cancers of the breast, cervix, colon, esophagus, and prostate.

Recent studies suggest that the anti-cancer benefits of raspberries may extend beyond their basic antioxidant and anti-inflammatory aspects. Phytonutrients in raspberries may also be able to change the signals that are sent to potential or existing cancer cells. In the case of existing cancer cells, phytonutrients like ellagitannins in raspberries may be able to decrease cancer cell numbers by sending signals that encourage the cancer cells to being a cycle of programmed cell death (apoptosis). This signaling is likely to involve activity of the p53 protein that is typically classified as a tumor suppressor protein.

In the case of potentially but not yet cancerous cells, phytonutrients in raspberries may be able to trigger signals that encourage the non-cancerous cells to remain non-cancerous.

The role of the a protein complex called nuclear factor kappa B (NFkB) is likely to be involved in this set of events.

25. Salmonberries:

The ripe fruit has a sweet taste and is yellow to orange-red in color. They are made into jams, candies, jellies, and wines. The Native Americans eat these along with half-dried
salmon roe, hence the name. Salmonberries are also called thimbleberries.

Salmonberries are edible and share the fruit structure of the raspberry. They are native to the North American West Coast from west central Alaska to California. They were an important food for indigenous peoples. Traditionally, the berries were eaten with salmon or mixed with oolichan grease or salmon roe. Today, salmonberries are often used in wines, jams, and candy.

Salmonberries also known as Alaskan Berries are essentially a flowering shrub belonging to the rose family. They are not only grown for the delicious fruit they reap but also for the beautiful vibrant flowers they grow. This Raspberry look alike has a number of drupelets tightly bundled together, reflecting a similar appearance to that of a cluster of pearls! The color of this fruit ranges from a beautiful golden tainted yellow to a vibrant glossy orange red. Salmonberries have a pleasant palatable taste, not too sweet and not too sour, just perfect, and a delectable aroma!

These luscious, vibrant, glossy berries are at their best throughout late summer and early autumn. Salmonberries are natives to the North Americans and traditionally they were eaten with salmon, hence, the derivation of the name! Salmonberries are also commonly known as Alaska berries, most likely because they are found in abundance in the ‘Raspberry Island’ in Alaska.

This luscious, tantalizing fruit is practically fat free and houses a number of nutrients and health benefits. It’s not only appealing in appearance, but appealing to the health too!

Salmonberry Nutritional Information

Salmonberries consist of a substantial amount of vitamin C and vitamin A. A 100g serving of salmonberries can provide for 15% of the daily required amount of vitamin C and 10% of that of vitamin A. Additionally, salmonberries are a good source of minerals such as calcium, potassium and iron which are all necessary for optimal health. These sweet tasting berries are also a good source of dietary fiber, are low in sodium, zero fat and cholesterol free.

Salmonberry Health Benefits

Many health benefits can be derived from the Salmonberries:

The berries are considered to have an insipid taste by some people. But depending on the place they grow in, properly ripe berries have a delicious taste and are used for various purposes.

Edible Uses of Salmonberries

Medicinal Uses of Salmonberries

Other Uses of Salmonberries



It is advisable to avoid consuming these fruits in any form during pregnancy as it may cause some complications.

26. Sea-buckthorn Berries:

These are grape-sized orange berries that are found in the Himalayas. These are rich in antioxidants and vitamins that help in weight loss and to keep away from dementia.

Seabuckthorn is known as nature’s most balanced fruit. This “Holy Fruit of the Himalayas” has been cherished by native Tibetans for centuries for its incredible nutritive qualities.

The Seabuckthorn fruit is also known throughtout the world as Sandthorn, Sandorn, and the “Wonder Berry”. Consider seabuckthorn’s nutritional profile: Seabuckthorn contains more than 190 biologically active compounds and with its full range of omega fatty acids in perfect balance. Seabuckthorn contains more than 60 antioxidants and high ORAC value. The fruit of SEABUCKTHORN is very rich in vitamin C (300-1600 mg/100 g), which is 4 – l00 times higher than any vegetable and fruit.

Seabuckthorn is a small, yellow-orange to orange-red berry with a sourish taste that are native to China, Russia, and Mongolia. Seabuckthorn was used in China for over 12 centuries where it was first used for traditional Chinese medicine strengthening stomach, blood circulation and respiration. Seabuckthorn is currently used in juice, sports drinks, jellies, ice cream, cosmetics and medicines.

Seabuckthon is rich in macronutrients and micronutrients. Seabuckthorn contains vitamins B1, B2, folic acid, C, E, beta-carotene (provitamin A), and K. It contains carotenoids, flavonoids, phenols, terpenes and at least 20 mineral cofactors. Seabuckthorn also naturally contains 5-HT (serotonin), a neurotransmitter that helps regulate emotions.

Seabuckthorn numerous health benefits include cardiovascular, immunity, anticancer, memory, growth, anti-inflammatory, and skin health. Seabuckthorn is known as nature’s most balanced fruit. This “Holy Fruit of the Himalayas” has been cherished by native Tibetans for centuries for its incredible nutritive qualities. The Seabuckthorn fruit is also known throughtout the world as Sandthorn, Sandorn, and the “Wonder Berry”. Consider seabuckthorn’s nutritional profile: Seabuckthorn contains more than 190 biologically active compounds and with its full range of omega fatty acids in perfect balance. Powerful anti-inflammatory, in addition to omega-7’s, seabuckthorn also provides a rich source of powerful antioxidant and anti-inflammatory constituents including carotenoids (pro-vitamin A), mixed tocopherols and tocotrienols (vitamin E), phytosterols and beneficial omega 3, 6, and 9 fatty acids.

Together with omega-7 fatty acids, these compounds deliver proven benefits to gut mucosa while providing a wide range of benefits to the cardiovascular, immune, and integumentary system.

In numerous animal models, sea buckthorn has been shown to prevent and repair ulceration of the digestive tract caused by common stressors like noise, radiation, vibration, and acidic environments. These impressive findings have prompted further research examining this effect in humans.

In one clinical study involving 30 subjects diagnosed with peptic ulcer disease, sea buckthorn supplementation for one month was deemed an effective treatment for 96.7 percent of cases and had a 76.6 percent cure rate. Its restorative effects on oral and vaginal mucosa have also been studied in humans and are equally impressive.

Seabuckthorn is not only a powerful antioxidant but perhaps the most complete Superfruit on planet earth with a vast array of health benefits listed below documented in over 200 clinical and scientific studies and growing each day.

Included in these 190 nutrients, are the following:

20 Mineral Elements

Seabuckthorn is rich in macronutrients and micronutrients. Seabuckthorn contains vitamins B1, B2, folic acid, C, E, beta-carotene (provitamin A), and K. It contains carotenoids,

flavonoids, phenols, terpenes and at least 20 mineral cofactors. Seabuckthorn also naturally contains 5-HT (serotonin), a neurotransmitter that helps regulate emotions.

Seabuckthorn numerous health benefits include cardiovascular, immunity, anticancer, memory, growth, anti-inflammatory, and skin health. Seabuckthorn contains more than 60 antioxidants and high ORAC value.The fruit of SEABUCKTHORN is very rich in vitamin C (300-1600 mg/100 g), which is 4 – l00 times higher than any vegetable and fruit.

Seabuckthorn oil and the juice are highly nutrient rich store house of natural remedies by itself, and if you decide to take just one supplement this is it.

Sea buckthorn berries happen to be a recent Western discovery, although their consumption in a lot of Oriental and Asian products has been around for lots of years. Right now, researchers are attempting to find out what the actual health benefits of sea buckthorn berries are and which component extraction method would be the most effective to ensure that no positive qualities are lost in the process.

  27. Strawberries:

This is the most popular fruit eaten all over the world. They are made to prepare a number of culinary dishes like jams, ice creams, coulis, tarts, pies, milk shakes, etc.

Strawberries contain high vitamin C, manganese, and folic acid levels.

Red, juicy, delicious strawberries are one of the healthiest fruits to include in your diet. Strawberries are chockfull of antioxidants and other essential nutrients that can flavorfully help you reduce your risk of cancer, heart disease, inflammatory diseases, and birth defects as well as mouthwateringly manage your weight.

Dozens of studies over the past 20 years have associated diets high in fruit and vegetables with reduced risk of cancer. Recently, researchers have been testing individual foods for their cancer-fighting ability.

Studies examining the freeze-dried strawberries and strawberry extracts indicate that strawberries can fight breast, cervical and esophageal cancers. The compounds – such as antioxidants and other phytonutrients – found in strawberries (and other fruit and vegetables) are credited with health-protecting effects. Strawberries are a rich source of these antioxidants (vitamin C in particularly), flavonoids, and ellagic acid.

According to the California Strawberry Commission, a serving of strawberries (about 8 strawberries) provides 160 percent of the recommended daily intake for vitamin C. Further, vitamin C has been associated with reduced rates of stomach, cervical, breast and non-hormone-dependent cancers.

The flavonoids, such as anthocyanins, quercetin and kaempferol, exhibit antioxidant properties that have been proven beneficial in suppressing colon cancer cells, inhibiting prostate and breast cancer cancer cells, and inhibiting chemically-induced cancers of the lung, tongue, mouth, mammary and colon.

The antioxidant power of strawberries has been measured and scored by researchers of the United States Department of Agriculture (USDA) using the ORAC method. Strawberries score in the fruit group with the highest antioxidant values, or highest ORAC values. Strawberries are certifiably a super food! In addition, strawberries contain folate, a B vitamin that has been associated with reduced risk of several cancers as well as a decreased risk for birth defects, such as spina bifida.

A new analysis of data from the Harvard Women’s Health Study offers another potential link between strawberries and heart health. Researchers found that women with high strawberry consumption were more likely to also lead a healthy lifestyle.

The heart-health benefits of strawberries are attributed to their high levels of key nutrients. Vitamin C is an important antioxidant that has been correlated with lower death rates from cardiovascular disease, lower prevalence of cardiovascular disease and reduced risk of angina. Further, supplementation with vitamin C has been shown to reduce serum levels of C-reactive protein (a substance in the body that indicates the presence of injury or inflammation).

Folate is another nutrient in promoting heart-health – lower folate concentrations have been associated with increased coronary disease risk and increased fatal coronary events.

In addition to folate, strawberries are high in fiber and potassium, both associated with heart health benefits, such as lower cholesterol and blood pressure, respectively.

Maybe there is something truly fitting about heart-healthy strawberries being the preferred fruit for Valentine’s Day and other romantic encounters!

The direction of current research suggests that eating just eight strawberries a day can improve heart health, lower blood pressure, reduce inflammation, reduce the risk of cancers and even improve cognitive function. There is no reason not to eat strawberries as part of a healthy lifestyle. Strawberries are available nearly year round (though best in the summer), ripe for you to take advantage of the health benefits of this luscious, juicy fruit.

Researchers have recently ranked the 50 best antioxidant sources among commonly eaten foods and found strawberries to be quite exceptional. When total antioxidant capacity was measured against a uniform amount of food (100 grams, or about 3.5 ounces), strawberries ranked 27th best among U.S. foods. In addition, when only fruits were considered, strawberries came out 4th among all fruits (behind blackberries, cranberries, and raspberries). However, since many foods (for example, spices and seasonings) are seldom consumed in amounts as large as 3.5 ounces, researchers also looked at common serving sizes for all foods and their total antioxidant capacity. In this evaluation based on common serving sizes, strawberries came out 3rd among all U.S. foods including spices, seasonings, fruits, and vegetables! (In this analysis based on serving size, only blackberries and walnuts scored higher in total antioxidant capacity.) When we hear the word “strawberry,” we might think about a very commonplace fruit. But the antioxidant capacity of strawberry is anything but common!

Recent research has shown strawberries to be a surprisingly fragile, perishable, and delicate fruit. Food scientists recently took a close look at storage time, storage temperature, storage humidity, and degree of strawberry ripeness and found significant differences between different types of strawberry storage. On average, studies show 2 days as the maximal time for strawberry storage without major loss of vitamin C and polyphenol antioxidants. It’s not that strawberries become dangerous to eat or invaluable after 2 days.

It’s just that more storage time brings along with it substantially more nutrient loss. In terms of humidity, 90-95% has been shown optimal. Most refrigerators will average a much lower humidity (between 80-90%). Because air circulation inside the fridge can lower humidity, you may want to give your strawberries more storage humidity by putting them in your refrigerator’s cold storage bins (if available). Those cold storage bins will help boost humidity by reducing air circulation. If your fridge does not have storage bins, you can use a sealed container for refrigerator storage of your strawberries. Optimal temperature for strawberry storage over a 2-day period has been found to be relatively cold—36F (2C).

All public health organizations recommend refrigerator temperatures of 40F (4.4C) as the maximum safe level for food storage. However, if you are storing sizable amounts of fruits and vegetables—including strawberries—in your refrigerator, you may want to consider setting your refrigerator to a lower-than-maximum temperature setting in the range of 36-38F (2-3C). In terms of ripeness, recent studies have found that both underripeness and overripeness can have an unexpectedly large impact on the phytonutrient content of strawberries, especially their antioxidant polyphenols. Fortunately, optimal strawberry ripeness can be judged by color. You’ll want to consume your strawberries when their amazing pinkish-red color is most vibrant and rich in luster.

Improved blood sugar regulation has been a long-standing area of interest in research on strawberries and health. However, scientists have recently discovered a fascinating relationship between intake of strawberries, table sugar, and blood sugar levels. As you might expect, excess intake of table sugar (in a serving size of 5-6 teaspoons) can result in an unwanted blood sugar spike. But you might not expect this blood sugar spike to be reduced by simultaneous consumption of strawberries! Yet that’s exactly what researchers have discovered. With the equivalent of approximately one cup of fresh strawberries (approximately 150 grams), blood sugar elevations from simple sugar intake can be reduced.

These health science researchers have further speculated that polyphenols in strawberries played a major role in helping regulate blood sugar response. This finding is great news for healthy persons wanting to maintain healthy blood sugar levels, and also for persons with type 2 diabetes who enjoy fresh strawberries and want to enjoy them on a regular basis.

Given their amazing combination of phytonutrients—including anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic acids—it’s not surprising to find increasing research interest in the anti-inflammatory properties of strawberries. But it’s still exciting to see this remarkable fruit lowering levels of inflammatory markers like C-reactive protein (CRP) when consumed several days per week in everyday amounts of approximately one cup. Recent research has shown that several blood markers for chronic, unwanted inflammation can be improved by regular intake of strawberries. Interestingly, in one large-scale study, consumption of strawberries did not show anti-inflammatory benefits until strawberries were consumed at least 3 times per week. This research is one of the reasons we recommend inclusion of berries at least 3-4 times per week in your overall fruit intake.

28. Tayberries:

These are a cross between a blackberry and raspberry. These are very fragrant and soft berries. They are used to prepare jams.

The tayberry was first developed, in 1962, in Invergowrie (right by the Tay River, thus the name) by David Jennings and David Mason, botanists at the Scottish Crops Institute. This raspberry-blackberry cross produces its fruit in July and August; and the berries are wonderful eaten fresh or cooked into a variety of foods.

A hybrid of the red raspberry and blackberry, tayberries are sweeter and larger than raspberries and very delicate—making them difficult to pack and ship—so they’re only available at farmers markets.

This berry is harvested from early August through early October. Fruit of the tayberry is borne on prickly canes 6 to 7 feet long. They grow well on fences and walls, and are not as prone to pests and diseases as raspberries.

The tayberry has a slightly tart flavor. Fresh tayberries make a great summer pie. They also freeze well up to 1 year. You can make tayberries into a tart-sweet jam, perfect for that peanut butter sandwich or topping on toast. Or try them in smoothies for something a little different.

The tayberry is rich in health benefits. It contains a lot of vitamin C and bioflavonoids as well as being a good source of folate and fiber. Folate and folic acid are forms of a water-soluble B vitamin.

It both tastes and smells just like a blackberry. Taking a bite into one, you may notice that there is a slight tart flavor to it. Fruit of the tayberry are borne on short, strong laterals on prickly canes 6 to 7 feet long. The tayberry fruit, like that of the raspberry and blackberry, is an aggregate fruit consisting of a collection of drupelets. There are many ways that you can enjoy this wonderful, meticulously merged fruit.

A tayberry makes a great pie, which is a wonderful change of pace and is welcome at any late summer picnic. You can make tayberries into a deliciously tart-sweet jam, perfect that peanut butter sandwich or topping on toast.

Try adding tayberries to a bowl of yogurt or ice cream, or incorporate them into fruit salads and smoothies for something a little different. In fact, you can use tayberries anywhere you would ordinarily use blackberries or raspberries.

Tayberries are an exciting addition to your morning cereal, baked goods and of course, they are wonderful just eaten as they are – there’s no wrong answer to the question of how to enjoy these fruits.

For those who like to make wine, the tayberry can be a easy to work with and is certainly an unusual wine to bring to dinner. This wine is delicious and very vibrant red in color. It is a tart, yet sweet wine. You can enjoy it with a beef stew, roast, and other meats such as steak and wild game, such as duck. You can also enjoy it with hors d’oeuvres and a strong cheddar cheese. A bottle of tayberry wine runs about $15. (Learn to make wine at home using tayberries, grapes and other fruit with the The Complete Illustrated Guide To Homemade Wine.)

The tayberry is not just rich in flavor, but has a lot of health benefits to offer. This two-in-one fruit contain a lot of vitamin C and bioflavonoids as well as being a good source of folate and fiber.

Folate and folic acid are forms of a water-soluble B vitamin. Folate occurs naturally in food. Folic acid is the synthetic form of this vitamin that is found in supplements and fortified foods. Folate is necessary for the production and maintenance of new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer.

The tayberry fruit and the leaves are a good home remedy for diarrhea. And chewing on the leaves is supposed to help cure bleeding gums.

Tayberry can be used for many things from home remedies to food and wine. It is grown as a cash crop in Florida and New Mexico. You may find it soon growing on a roadside near you. If you find it at your local green grocer, give a try.

A fine source of vitamin C such as Anti-ageing, wound healing, decreasing blood cholesterol and avoidance of infections Assists the body in fascinating iron Bioflavonoid as healthy as being a fine source of folate and fiber Folate is required for the production and maintenance of new cells. This is particularly significant during periods of quick cell division and growth such as childhood and pregnancy It’s important for pregnant women to prevent neural tube defects in the unborn baby The tayberry fruit and the leaves are a good home medicine for diarrhea where chewing the leaves is to help cure bleeding gums

29. Thimbleberries:

The thimble-like shape of these fruits give them their name. These have a beautiful red color when they become ripe. These are fleshy fruits that are so delicate that they may break in your hand when picked from the plant.

Thimbleberries, also known as salmon berries or mountain sorrel, resemble raspberries in appearance, although they have far more seeds. The taste is also not as sweet as raspberries, although many people enjoy the taste of thimbleberries. This small, red berry is not commonly found in grocery stores, although you may find it in specialty markets or forage for it yourself in the wild. Thimbleberries offer a range of nutritional value. Thimbleberry is a perennial flowering plant from the Rubus genus in the Rosaceae or rose family.

These plants are native to various regions of North America. The fruits or berries of these shrubs are edible and are sweet in taste. These fruits are also known as salmonberry.

Young shoots of these plants are also edible. Thimbleberry plants are used for numerous medicinal purposes as well.

Calories and Macronutrients
A 100-g serving of thimbleberries contains 47 calories. If you eat a 2,000-calorie meal plan, this accounts for very little of the allowed calories per day — 2.4 percent. These berries are also quite low in fat. One serving has 0.33 g, an amount that barely contributes to the recommended limit of 20 to 35 percent of your daily calories. You will get very little protein in a serving of thimbleberries: less than 1 g. A 100-g portion does contain 10 g of carbohydrates, however, and this contributes to the 130 g per day suggested for daily intake by the Institute of Medicine.

Include thimbleberries in your diet, and you will get a boost in your vitamin C consumption; a serving has 15 percent of the amount you need each day. The vitamin C in this berry improves the state of your immune system, helping to ward off infections. It speeds wound healing, as well, making thimbleberries a good choice when you are injured. You will also get 10 percent of the daily recommended intake of vitamin A. This vitamin has many benefits for your vision, including night vision and protection against infections that can attack the surface of your eyes.

Thimbleberries offer small amounts of a variety of minerals. One serving provides 3 percent of the suggested daily consumption level of potassium, an electrolyte that helps keep your blood pressure at an even keel. You’ll also get 2 percent of the daily recommended intake of iron, as well as 1 percent of the calcium you need each day. Eating thimbleberries won’t meet your mineral needs for any of these nutrients, so supplement your diet with other foods rich in potassium, iron and calcium to ensure your optimal health.


While you can eat thimbleberries fresh, made into jam or incorporated into larger recipes, proponents of this berry note that it may find use as a folk medicine for lessening the symptoms of intestinal problems, including nausea and an unsettled stomach. The Raw Family August/September 2007 newsletter recommends drying the roots of the thimbleberry plant to make into tea; this beverage allegedly helps clear up diarrhea. No scientific data exists to confirm this usage, however, so exercise caution. Consult your physician before using thimbleberry for a medicinal purpose.

Thimbleberry Nutritional Fact

The delicious berries of this plant are fairly nutritious as they contain moderate amounts of vitamins and minerals that help in the growth and immunity of human body. Per 100 gm berries contain:

They contain the vitamins A and C in minor amount. Small amount of various minerals including potassium, iron and calcium are also present in these fruits.

30. Wineberries:

These are red or orange in color and become ripe around summer or early autumn. Contrary to the name, these are not as fit to make wines due to their tartness.

Wineberries are a kind of raspberry. The scientific name, Rubus phoenicolasius, means “raspberry with purple hairs.” Native to eastern Asia, it was introduced into eastern America in the late 1800s for use as breeding stock in developing new raspberry varieties. It is still used in breeding programs today as well as in the detection of viruses harmful to other raspberry plants.

But it is also a good example of the adage that one man’s wildflower is another man’s weed. Wineberry is a vigorous grower that has escaped cultivation and can spread to form dense thickets, crowding out native plants in natural ecosystems. It is considered an invasive weed in many states, including Pennsylvania. It prefers moist soils in sun or light shade and is common in forests, fields, stream and wetland edges, open woods, and roadsides.

Wineberry grows quickly; it reproduces readily by seed, suckers, and rooting cane tips. Its upright stems, or canes, can grow to 9 feet in length, arching over to touch the ground, where the tips root to expand its reach. These canes are covered in gland-tipped red hairs, along with short spines, that give them a fuzzy reddish appearance throughout the year – a good identifying character.

The leaves are comprised of 3 roundish leaflets (main stems have leaves that may have 5 leaflets), with toothed margins, green above with purplish veins, and distinctly white underneath with a woolly feel – another good identifying feature.

The small pinkish-white flowers bloom in late spring, clustered at the tips of side shoots on 2-year-old canes, and are followed in about a month by the developing fruit, which botanically is not a berry but an “aggregate of drupelets.” What we call a berry, in all Rubus species, is actually a collection of small juicy drupes, each of which contains a seed, clustered around the receptacle, the cone-shaped core. In wineberries and raspberries, the receptacle is left behind when you pick the ripe fruit; in blackberries, the receptacle comes off with the fruit.

Wineberries color from green to yellow to orange-red to a bright and shiny scarlet-red when mature, usually from late June through July. As the fruit develops, it is protected by the calyx – a remainder of the flower – that is covered with the same gland-tipped red hairs as found on the canes, each of which exudes tiny drops of sticky fluid. The calyx folds back as the fruit reaches maturity. Ripe fruit will be shiny, bright red, and slightly sticky to the touch, with a yellowish-white receptacle – more good identifying characteristics.

Wineberries taste much like flavorful raspberries, but juicier and a bit more sour, and contain similar health benefits – a good source of vitamin C, antioxidants, minerals, and fiber. The berries are fragile and, once picked, last only a few days in the refrigerator, but they freeze well. They can be eaten fresh, or used in desserts, fruit salads, and sauces. They make wonderful jam and good wine, too. So, if life hands you wineberries, make wineberry pie!

Not many of us have heard about wineberry wine because of its geographical limitation to New Zealand and Eastern parts of USA. Wineberry wine features a variety of antioxidant rich properties that make it stand out among other wines like strawberry and raspberry wines that are closely related to it. It is known to introduce compounds for better immune support, improve blood flow, reduce bad cholesterol level and speeds up the weight loss process. A complete guide to the health benefits conferred by wineberry wine goes below.

Health Wonders of Wineberry Wine

Weight Loss Therapy
Wineberry wine is known to expedite the fat burning process and likewise help in reducing weight to surprising extent. The major reason behind weight loss triggering process is the presence of ketone compounds exclusively in wineberry. Wineberry ketone as it is scientifically called, disrupts the normal process of fat deposition and encourages the metabolism of fat in fatty tissues. It also results in natural release of adinopectin compound that counteracts the effects of leptin molecule present in our tissues. Leptin molecules are fundamentally responsible for obesity and increase in cholesterol level. Adinopectin, which is a hormone negates the effects of leptin and thus acts as a stimulant for weight loss. Due to this unique characteristic of wineberry wine, it has been recommended for corpulent people who are facing the highest threshold of life threatening diseases.

Elixir of Life
Wineberry wine has unique antioxidants that protects against cell damage and perform tissue repairmen in better way. It is said that wineberry wine in miniscule dose is enough to prevent any internal tissue damage and also speeds up the recovery of tissues. This elixir of life as it is rightly said is one of the good reasons behind longevity. People who drink wineberry wine regularly are known to live longer and healthier, Japanese and Korean people provide this proof. With high level of antioxidant rich nutrition, it prevents the occurrence of cancer and especially skin and breast cancer. Antioxidants in wineberry wine eliminate the toxic wastes that are result of metabolism. They are protective to both heart and liver.

Anti-inflammatory Agent
The wine is carries the excellent property of anti-inflammation. It has Vitamin C , Vitamin E and certain immune boosting enzymes that ultimately help in reducing the inflammatory process and gives a performance boost to immune system. To mention specifically, there is release of cytokines (special signaling molecules that are directly involved in killing pathogens that invade immune system) by triggering action of wineberry compounds. You are more resistant towards any sort of common bacteria or virus attacking your system.

Other Related Health Benefits
Wine made from wineberry leads to expulsion of toxic waste and at the same time, it neutralizes the ill effects of any kind of poison existing in our body, thisis due to quercetin compound present in it. Compond in wineberry is similar to Vitamin A and thus helps in fighting eye diseases.


31. Youngberries:

These belong to the blackberry family. They ripen 2 weeks earlier than blackberries and are purple-black in color. These are rich in vitamin A, C, and B1, calcium, and

cellulose. Youngberry fruit is of deep wine color has few seeds and a small core. There are more than 24 varieties of blackberry around the world and youngberry is just one of those. While the blackberry was grown as natural berries, it was rarely developed into a garden fruit before 1850 but following that year the youngberry has been widely grown.

The technical name of the youngberry is Rubus Cecaesius and the plant that belongs to the Rosaceae family. Youngberry is a crossbred blackberry variety with a red color and juicy flesh. Usually, youngberries are planted in gardens. While the fruit ripens, it turns purple-black, with a cone shape.

Youngberry is a complex hybrid between three different species from the genus Rubus, the raspberries, blackberries, and dewberries of the rose family. The berries of the plant are eaten fresh or used to make juice, jam, etc.
Byrnes M. Young, a businessman in Morgan City, Louisiana, who loved science and plants, had an ongoing correspondence with Luther Burbank, who had created the ‘Phenomenal’ blackberry–raspberry hybrid. While he had no success[clarification needed] growing either loganberries (another blackberry-raspberry hybrid) or ‘Phenomenal’ berries, Young crossed the ‘Phenomenal’ with the Austin-Mayes dewberry that was better adapted to his area. This produced ‘Youngberry’ in 1905, which was then released in 1926.

While the youngberry is not grown much in the U.S., it is grown in Australia, New Zealand and South Africa and was a parent of the commercially successful olallie blackberry and a grandparent of the marionberry.Like its ‘Phenomenal’ parent, it is a hexaploid.

Health benefits of Youngberries

Youngberry is abundant with Vitamin A, which is essential in keeping good eyesight.

The presence of vitamin B1 in the berries helps promote digestion. Thiamine is also good for maintaining a healthy nervous system in our body.

The health benefits of vitamin C in youngberries include helping us to build a stronger immune system and also healing the wounds faster.

Calcium in the berries helps build stronger bones and teeth. It is essential to prevent osteoporosis.

As youngberries are rich in potassium it helps control hypertension. Potassium also aids to restore regular function to your kidneys. Youngberries have a naturally sourced plant phenol called ellagic acid, which helps reduce carotid artery wall thickness and blood pressure.

Pectin in the fruit helps lower LDL cholesterol, improve the conditions of insulin resistance and cure diarrhea.

The leaves and roots of the fruit have flavonoids, which are antioxidants that may help prevent cancers.

Youngberries are believed to contain various therapeutic properties just like the roots that are dried and utilized in decoctions.

The fruit is also high in iron. The key function of iron is to carry oxygen from our lungs to muscles and some other organs in our body. Deficiency of iron may cause headaches, fatigue and irritability.

Youngberries contain a moderate quantity of magnesium, which helps maintain regular functions of muscles and nerves, regulates heart rhythm, builds a strong immune system, and strengthen bone structures.

Substantial amount of dietary fibers found in youngberries are good for preventing constipation. Fibers also provides other health benefits including reducing risk of heart disease and diabetes.

Youngberry Calories and Nutritional Value

Per Serving of 1 Cup Youngberries

Exit mobile version