Blueberries, Raspberries, and Blackberries


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Blueberries are an excellent source of Vitamin C and are high in manganese.  Vitamin C is necessary for growth and development of tissues and promotes wound healing. Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein. 3   

Blueberries are also a good source of dietary fiber.  Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. 4 , 5

Plus, one easy way to make sure you’re eating a balanced diet is to fill at least half of your plate with a rainbow of fruits and vegetables … and blueberries provide that perfect shade of blue!

Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber, and antioxidants. 100 g berries hold 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 the antioxidant compounds in these berries play potential role against cancer, aging, inflammation, and neuro-degenerative diseases.
  • Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol carries just 9.6 calories as compared to 15 calories in sugar. 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 sources 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 human 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, it is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and β-carotene, albeit 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.
blackberries plant
Delicious blackberries!
Photo courtesy Andrew Michaels

  • Prevent growth and spread of cancer
  • Promotes healthy skin
  • Slows the ageing process
  • Improves eye vision
  • Promotes bone development
  • Prevent diabetes
  • Prevent heart attack and stroke
  • Improves immune system
  • Improves brain health and memory
  • Promotes weight loss
  • Improves digestion
  •  Thanks for stopping by. come back to visit Mary’s Country Kitchen to see what s cooking.
  • Please follow me  at Mary’s Country Recipes  hhtp://mwilliams6337@wordpress.com and Twitter @mwilliams6337
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