Encyclopedia of Health Benefits of Berries

Namita Nayyar (WF Team)

5 years ago

Women Fitness has made an effort to provide a collection of all known Health Benefits of different types of Berries. Here they are to quench your informational needs of our visitors.
1. Acai Berries:

These small, round black berries are the biggest cash crops of Brazil. They are used in juices, smoothies, and other beverages. These berries are known for their antioxidant properties.

The acai berry is an inch-long reddish, purple fruit. It comes from the acai palm tree (Euterpe oleracea), which is native to Central and South America.

Research on the acai berry has focused on its possible antioxidant activity. Theoretically, that activity may help prevent diseases caused by oxidative stress such as heart disease and cancer.

Acai contains several substances called anthocyanins and flavonoids.

The word anthocyanin comes from two Greek words meaning “plant” and “blue.” Anthocyanins are responsible for the red, purple, and blue hues in many fruits, vegetables, and flowers. Foods that are richest in anthocyanins — such as blueberries, red grapes, red wine, and acai — are very strongly colored, ranging from deep purple to black.

Anthocyanins and flavonoids are powerful antioxidants that help defend the body against life’s stressors. They also play a role in the body’s cell protection system. Free radicals are harmful byproducts produced by the body. Eating a diet rich in antioxidants may interfere with aging and the disease process by neutralizing free radicals.

By lessening the destructive power of free radicals, antioxidants may help reduce the risk of some diseases, such as heart disease and cancer.

Some studies show that acai fruit pulp has a very high antioxidant capacity with even more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry.

Studies are ongoing, though, and the jury is still out.

People eat acai berries to address various health conditions. But so far, acai berries have no known health benefit that’s any different than that of other similar fruits.

Scientists are learning more about the functional power of superfoods, such as the acai berry. Although acai is touted in some weight loss products, few studies have tested the benefit of acai in promoting weight loss.

For now, plenty of research supports eating a diet rich in antioxidants. There’s no doubt that berries and other fruits are a key part of any healthy diet promoting weight loss. The jury’s still out on whether there is something special about acai’s ability to shed excess pounds.

Some cosmetics and beauty products contain acai oil in the ingredient list. That’s because acai oil is a powerhouse of antioxidants.

Studies show that acai oil may be a safe alternative to other tropical oils used in beauty products such as facial and body creams, anti-aging skin therapies, shampoos and conditioners, and other products. When acai oil is processed and stored long-term, the antioxidant levels remain high.

If you have pollen allergies or have a known hypersensitivity to acai or similar berries, you may want to avoid this fruit. When eaten in moderate amounts, though, acai is likely safe.

2. Barberries:

Barberry (Berberis vulgaris) is also known as berbery, European barberry, mahonia, holy thorn, pepperidge bush, sowberry, zereshk (Iranian).

The barberry is believed to have originated in Europe, North Africa and temperate Asia. The bark and roots have been used medicinally. The ripe barberries have high content of Vitamin C and citric acid and are used in cooking for their pleasantly acidic taste and fruity aroma. Medicinal properties of Barberry are often attributed to alkaloid- Berberine. This chemical has anti bacterial property. Traditionally Barberries have been used since centuries ago in treatment of diarrhea, fever, stomach upset and improves appetite. In Iran, it is popularly used for Liver and Gall bladder disorders and heartburn. Barberry tea is considered herbal remedy for fever and lung infection. The stem, red berries and bark of the Barberry plant called alkaloids. According to the University of Maryland Medical Center, “Laboratory studies in test tubes and animals suggest that berberine has antimicrobial (killing

bacteria and parasites), anti-inflammatory, hypotensive (causing a lowering of blood pressure), sedative, and anticonvulsant effects.”

The herb, which helps digestion and reduces gastrointestinal pain, comes in the form of capsules, tinctures, topical ointments and fluid extracts. Dried barberry roots can be used to make tea. Barberry has many benefits, but it can cause nausea, vomiting, convulsions and dizziness if not taken correctly. Barberry can be poisonous to children, pregnant women or lactating women. Consult a doctor before taking barberry to treat a medical condition.

Health benefits of Barberries can be attributed to its Antifungal, anti inflammatory, Hepatic, tonic, stomachic properties. Health benefits and medicinial uses of barberry are summarized below:

Health benefits of Barberry:

Antifungal and Anti-inflammatory properties: Barberry has been used as anti-inflammatory and Antifungal agent and is used to ease inflammation and infection of the urinary tracts and, gastrointestinal tract. Barberry is considered effective in treating bacterial diarrhea. It is effective in treatment of respiratory tract infections like sore throat, nasal congestion, sinusitis, bronchitis. Barberry is used to treat candida (yeast) infections, psoriasis, and other skin infections. Compress containing Barberry is used during conjunctivitis or inflamed eyelids.

Health tonic: Barberry is used to promote vigour and immunity. This is attributed to alkaloids present in barberries which are proven to combat infection, bacteria and increase immunity. Barberry is hepatic, purgative, laxative, tonic and stomachic in nature; it increase flow of bile and eases disorders related to gallbladder and jaundice.

Anti-rheumatic: The flowers and the bark of Barberry are anti-rheumatic in nature.

Liver Cleansing
Barberry can be an effective cleanser for the liver. It has the ability to promote the flow of bile and correct liver function. According to Vitamins & Health Supplements Guide, “Barberry has long been used to stimulate bile secretion and the liver in general, as a bitter digestive tonic, diuretic, alterative, and immunostimulant.”

Diarrhea
Barberry can be an effective treatment for diarrhea. It helps the treatment of diarrhea because it contains astringent properties. It can be a quick remedy for diarrhea symptoms.

Infection
Barberry can be an effective treatment for bladder, urinary, yeast and gastrointestinal infections. It can also be used to treat a sore throat, sinusitis, bronchitis, nasal congestion and respiratory inflammation.

Barberry (Berberis vulgaris) is also known as berbery, European barberry, mahonia, holy thorn, pepperidge bush, sowberry, zereshk (Iranian).

3. Bayberries:

These are native to China and are deep red in color, or in the range from white to purple. These can be eaten as is or used for different purposes like jams, pickles, wine, and juice.

The Chinese bayberry has been growing in China, Japan and Southeast Asia for at least 2000 years. The fruit is one and a half to two and a half centimeters in diameter, with a
round, knobby surface that is usually a deep, bright red color, but may vary from white to purple. The fruit’s pulp is similar in color, but may be somewhat lighter, sweet, and very tart.

Bayberry is one of the most common herbs, which has various health benefits. The American bayberry plant is local to North America and is naturally useful for decorating shrubs in landscaping. This herb has small fruits or berries and these berries are hiding with a film wax that is mainly used for making aromatic candles. This scented wax can also used for making soaps and other likewise products.

A single seed that is about half the size of the fruit is located in the center of the berry. In China, the fruits are traditionally eaten as is. The seeds, leaves, and roots are also commonly used for medicinal purposes and the bark of the tree is used as a yellow dye.

Besides being eaten as is, the fruit is also canned, dried, pickled, juiced, and made into alcoholic beverages like wine. The fruit has a very short shelf life, and often attracts insects.

Soaking the fruit in saltwater can help remove the insects prior to its preparation. Due to the problem with insects however, the preferred form of bayberry consumption is as a juice or wine.

The bayberry is now often referred to as the “yumberry” and production in China has increased dramatically over the last decade. Chinese Bayberry juice products are also being imported to the U.S. from countries where the Chinese bayberry tree commonly grows.

Vitamins, Minerals, and Phytochemical Components

Chinese Bayberries have a good sugar-acid balance and are a source of thiamine, riboflavin, carotene, minerals, dietary fiber, and very high levels of vitamin C. They are also a good source of the same antioxidants (e.g. anthocyanin) that give red wine its health benefits.

In addition to anthocyanins, the bayberry contains flavonols, ellagitannins, and phenolic compounds like gallic acid, quercetin hexoside, quercetin deoxyhexoside, and quercetin.

Monosaccharides like rhamnose, arabinose, mannose, glucose, and galactose are found in this berry as well as metal ions like calcium, magnesium, potassium, iron, and copper.

The Chinese Bayberry is unusually rich in oligomeric proanthocyanidins (OPCs), the most powerful class of free-radical-scavenging antioxidants. OPCs are believed to support every metabolic system in the body by protecting it against internal and environmental stresses. Twenty times more powerful than Vitamin C and 50 times more potent than Vitamin E, OPCs are said to defend against cardiovascular diseases, degenerative diseases, and premature aging.

OPCs have also been shown to boost the immune system, lower blood pressure and help lower LDL cholesterol levels. OPCs also increase the strength and elasticity of blood vessels while slowing down the collapse of collagen, keeping skin firm, and inhibit the growth of cancer cells.

This herb is normally used for treating various infections and ailments such as colds, fever, cough, flu and so on. This herb is also very effective for women in reducing the heavy bleeding during the menstruation.

This herb has also proven that it is very beneficial in treating the digestion and also clears the liver from harmful toxins. Bayberry is also very beneficial in provoking the increased circulation.The most essential usage of Bayberry is for the treatment of sinus problem. The herb helps in relieving some of the symptoms associated with sinus such as cold, flu, cough and over-reactive mucous membrane. Traditionally, the bayberry bark root is dried and used as a nasal astringent to shrink and contract the tissues in the sinus cavity and thereby, to dry the secretions.

This herb is also act as astringent which helps you to stimulate the immune system and also provides energy to fight against the bacterial infections. Some parts of this herb can also be applied on the skin to remove the itching.

You can also use the bayberry leaves or powdered root for mouthwash as it has aromatic taste and also reduce the inflammation sores in the mouth.

Bay berry tea is one of the stimulating drinks and also helps you in treating diarrhea. This herb is also consisting of myricitrin an antibiotic which helps you to fight against protozoa and bacteria. Bayberry is also used to cure the various skin infections and wounds. This herb has also an ability to cure the fungal infections and also reduce the fever.

This herb can also deals with the bad breathe and used as the gargle and also helps you to increase the flow of proper blood circulation.

4. Bearberries:

These are reddish or brown in color. They have many medicinal uses, like its consumption lowers the uric acid content in the body. It also helps bring relief from pain due to kidney stones. Herbal tea made from bearberries are used to cure nephritis.

Bearberry refers to three species of dwarf shrubs, belonging to the genus Arctostaphylos. However, the bearberry species are adapted to the Arctic and sub-Arctic climates, unlike the other plant species belonging to the same genus. Bearberries are distributed in northern North America,Asia and Europe in a circumpolar way. Alpine bearberry, red bearberry and common bearberry are the three species known as bearberry. The old English names for bearberry are Arberry, Bear’s Grape, Crowberry, Foxberry, Hog Cranberry, Kinnikinnick, Mealberry, Mountain Box, Mountain Cranberry, Mountain Tobacco, Sandberry, Upland Cranberry, Uva-ursi. While the bearberry fruit is edible and is sometimes used as food, the leaves of the plant are extensively used for medicinal purposes by herbal practitioners. Read the article to know more about the health and nutritional benefits of bearberries.

Nutritional and Health Benefits of Eating Bearberry

Bearberry has been used traditionally for bladder treatment in the European folk medicine. Bearberry tea is a traditional herbal treatment since centuries in Northern Europe and Eurasia.

Bearberry leaves are known to contain a very powerful antibacterial chemical compound known as hydroquinones. The compound has been scientifically proven for its anti-bacterial properties, though the US food and drug administration has questioned it and the plant is not sanctioned in the U.S. for medicinal use.

A tea prepared from the dried bearberry leaves has been a traditional treatment in many parts of the world for urinary tract infections. This treatment will work best if the patient is on a vegetable-based diet.

Bearberry leaves can also be smoked to get rid of headache. However, using bearberry in this form is illegal and is carefully regulated in many parts of the world, as it has a narcotic effect.

Bearberry is also used to make a partially dehydrated decoction, which may be applied as a pacifier to canker sores, sore gums, burns, and minor cuts.

Folk remedies of many regions of the world suggest the use of bearberry for effectively treating backaches, rheumatism and arthritis. In some parts of the world, bearberry is also used as a disinfectant.

Bearberry has been also found to be effective against E. coli, according to some reports. Preparations made of bearberry have shown promise against Proteus vulgaris, E. coli, Ureaplasma urealyticum, Mycoplasma hominis, Staphylococcus aureus, Pseudomonas aerginosa, pneumonia, Enterococcus faecalis, and Streptococcus strains.

Caution Against Bearberry

Though bearberry is relatively safe, when consumed in large doses may cause nausea, green urine, bluish-grey skin, vomiting, fever, chills, severe back pain, ringing in the ears.

Bearberry should not be consumed by pregnant women and breast-feeding women. It should also not be used for treating children and patients suffering from a kidney disease.

Drug interactions with diuretics have been recorded, as also with drugs that make the urine acid.

Therapeutic Uses, Benefits and Claims of Bearberry

Bearberry purportedly gets its name from the fact that the berries seem to be a favorite food of bears. Uva ursi acts as a natural diuretic. It has been used historically to treat cystitis, urolithiasis, and other urinary tract infections.

The Herb Bearberry

It is a traditional bladder treatment used in European folk medicine. In northern Europe and Eurasia, bearberry tea has been a traditional herbal treatment for hundreds of years.

Some Native American tribes used an infusion of the stems of bearberry and blueberry as a way to prevent miscarriage, and aid a woman’s recovery after child birth.

The leaves of uva ursi contain a very powerful and recognized antibacterial chemical compound known as hydroquinones. This is a scientifically proven compound, but its use is questioned by the US Food and Drug Administration, and the plant is not sanctioned for medical use in the United States.

A tea made from a decoction of dried bearberry leaves is a traditional treatment for urinary tract infections in many parts of the world. Ingesting bearberry tea works best if the patient is on a vegetable-based diet. It has been clinically shown to be more effective when the urine is alkaline in nature.

The uva ursi leaves may be smoked to relieve headache. This form of use is illegal or carefully regulated in many regions, due to the narcotic effect of the plant. A partially dehydrated decoction made from bearberry may be applied as a salve to canker sores, sore gums, burns, and minor cuts. The folk remedies of many cultures suggest bearberry as an effective treatment for backaches, rheumatism, and arthritis. It is used as a disinfectant in some regions, perhaps due to its known attributes as a urinary antiseptic.

5. Blackberries:

These are the most common types of berries found in UK. These are small dark, purple berries that are found as a major ingredient in jams and pies. They have a high vitamin C level.

Blackberries are a delicious little “aggregate fruit” that grow wild on thorny bushes and are cultivated on every temperate continent, including Africa and Asia. Composed of many individual drupelets, each like a small berry with one seed, each drupelet contributes extra skin, seeds and pectin with dietary fiber value to the nutritional content of blackberries, making them among the highest fiber content plants in the world.

Blackberries can be eaten fresh, frozen and canned and are popularly made into jams, juices, desserts and even wine. Rich in vitamins, minerals and fiber, blackberries are highly nutritious and rich in antioxidants. They are also low in calories, carbohydrates, and fat, making them one of the best fruits out there for a balanced diet.

Health benefits of Blackberries

Cancer Prevention
Anthocyanins, which give blackberries their dark color, are an antioxidant shown to reduce inflammation. As an antioxidant, they destroy free radicals in the body that harm cells and lead to cancer. Research has also shown that the ellagic acid in blackberries may have anti-cancer properties. One cup of blackberries contains half of the daily recommendation of the antioxidant vitamin C, which protects the immune system and may lower the risk of developing certain types of cancer.

Researchers have found that blackberries may reduce esophageal cancer by relieving the oxidative stress caused by Barrett’s esophagus, a precancerous condition usually brought about by gastroesophageal reflux disease. Perhaps the greatest benefit from eating blackberries is their high level of phenolic acids which, besides having many other potential health benefits, are antioxidant compounds known as powerful anti-carcinogenic agents. Because of these compounds, blackberries have been given an ORAC value (oxygen radical absorbance capacity) of about 5350 per 100 grams, placing them near the top of ORAC fruits.

Cardiovascular Benefits
The anthocyanins that give blackberries their dark color are antioxidants shown to reduce inflammation by helping combat free radicals in the body that destroy cells and lead to heart disease. Vitamin C in blackberries acts as an antioxidant, and one cup of this delicious berry contains half of the daily recommendation of vitamin C. The immune system uses vitamin C to fight illness adequate vitamin C intake may lower the risk of developing heart disease. One cup of blackberries contains over thirty percent of the daily recommended amount of fiber, promoting healthy digestion and reducing the risk of heart disease.

Skin Health
As are all berries, blackberries are a great source of ellagic acid, an antioxidant shown to protect the skin from damage from ultraviolet light. Studies have also shown that ellagic acid may also repair skin damaged by the sun. Vitamin C helps heal wounds, and studies also show vitamin C may even lessen the appearance of wrinkles. Studies of cyanidin-3-glucoside, a compound found in blackberries showed it prevents skin cancer by inhibiting tumors from growing and spreading.

Eye Health

Vitamin C functions as an antioxidant in blackberries and one cup contains half of the daily recommendation of vitamin C. The body uses vitamin C for protection from immune system deficiencies, and may reduce the chances of macular degeneration, a condition in which fine vision deteriorates, resulting in central vision loss and is the leading cause of blindness in people over 50.

Women’s Health
Phytoestrogens are naturally occurring plant estrogens found in blackberries that may help relieve the common symptoms of PMS like bloating, food cravings, and even menopausal symptoms including hot flashes.

Digestive Tract Health

Just one cup of blackberries contains over thirty percent of the daily recommended amount of fiber, which promotes healthy digestion and aids in maintaining bowel regularity by bulking up the feces and reducing the time it takes matter to pass all the way through the intestines. Bowel regularity is commonly associated with a decreased risk for colon cancer.

Diabetes

Thirty percent of the daily recommended amount of fiber is to be found in just one cup of blackberries. The steady movement of fiber through the digestive system allows for a measured breakdown of food into its component parts. This even breakdown of food helps to curtail extremes regarding simple sugar uptake from the digestive tract. An excess of simple sugar uptake all at once can produce an unwanted blood sugar spike. A lack of simple sugar uptake may produce a rapid blood sugar drop. Either extreme can upset blood sugar balance. The quantity of fiber in blackberries helps avoid both extremes.

Bone Health
Blackberries are a good source of vitamin K, offering 36% of the daily recommended amount of this nutrient used by the body for the clotting of blood and to aid the absorption of calcium.

6. Boysenberries:

These are deep maroon-colored, glossy, large, juicy berries that are a cross between raspberries, blackberries, and loganberries. They are used as pie fillings and to decorate cheesecakes and tarts.

Healthy berry option is the boysenberry. This lesser known berry has some intriguing health properties that are just starting to be appreciated by the general public.

The purple-blue berry known as the boysenberry is actually a cross between a Pacific blackberry and a raspberry. These berries with their slightly tangy taste can be enjoyed fresh by the handful or made into jams, jellies, syrups, sauces, and pie fillings. They add a touch of sweet tartness to dessert offerings, yogurt, and smoothies.

Health benefits of boysenberries

Like the blueberry, boysenberries are a rich source of anthocyanins, natural antioxidants which help to maintain healthy brain cells and protect against oxidative damage that leads to brain aging and Alzheimer’s disease. They also appear to play a role in boosting memory. The anthocyanins have already been shown to prevent oxidative damage in the test tube, and it’s hoped this will be confirmed in animal and human models.

These aren’t the only health benefits of boysenberries. Boysenberry anthocyanins appear to have anti-inflammatory and cancer inhibitory properties in preliminary studies, and may be particularly effective against tumors of the colon and esophagus. The boysenberry, along with other deeply colored berries, are excellent food sources of cell protective anthocyanins, making them an important part of any diet.

Anthrocyanins: Anthrocyanins are natural antioxidants that protect against brain aging through the maintenance of healthy brain cells. This leads to increased protection against degenerative brain disorders like Alzheimer’s disease. Boysenberries have a high concentration of anthrocyanins, and they can be eaten to boost memory no matter what your age. Anthrocyanins can also work to prevent inflammation and cancer.

Vitamin C: Boysenberries are high in vitamin C, which may be one of the most useful nutrients that humans need to consume. Vitamin C increases the protection offered by the immune system, and it can also prevent cardiovascular disease and prenatal health issues. It has also been shown to help prevent and alleviate eye disease and to improve health overall.

Vitamin K: Vitamin K is a vitamin that is found in high concentrations in boysenberries. This vitamin is known to decrease the risk of thickened arteries and osteoporosis. It has also been shown to reduce the risk of Alzheimer’s disease and of kidney stones. Vitamin K is an essential vitamin for the maintenance of health, and it has even been shown to have a positive effect on preventing diabetes.

Dietary Fiber: Boysenberries contain a high amount of fiber, and daily consumption of fiber is important for a health body. Dietary fiber will help prevent heart disease and cancer, and it can lessen the chance of developing diabetes. It has also been known to prevent the formation of gallstones and kidney stones. Fiber also aids in digestion and can reduce or even eliminate many digestive issues, including diarrhea and constipation Nutritional content of boysenberries Boysenberries are a fat-free fruit treat that’s also low in calories. At only sixty-six calories per cup, they’re a guilt-free snack or dessert. A one cup serving has seven grams of soluble fiber which helps to lower cholesterol and maintain heart health. They also provide almost a third of the daily recommended amount of folate, a form of B vitamin that’s particularly important during pregnancy to prevent neural tube defects in the unborn baby.

With these wonderful health benefits, you’ll want to keep your eyes open for these luscious berries. Unfortunately, it can be a challenge to find them in some grocery stores. Some markets stock them in cans or in packages in the frozen food section. One of the best places to find these berries is at a local farmer’s market. When you find them, be sure to stock up since they can be frozen for later use. You can also dry them in a dehydrator to add to trail mix or homemade granola bars.

7. Chokeberries:

The fruit is a small pome and has a very bitter flavor. There are two species of chokeberries, red chokeberry, and black chokeberry. The purple chokeberry is a hybrid of the two berries listed above. It is used to make juices, jam, wine, etc. It is also used as a flavoring and coloring agent. It is high in vitamin C and antioxidants.

In recent years, nutritionists and fruit lovers around the world have come to realize the amazing health benefits of chokeberry. This berry is the fruit of a deciduous shrub that is found in the state of Ohio and the eastern part of North America. There are two varieties of chokeberry, namely, the black chokeberry and red chokeberry. The red chokeberry has a sweeter taste than the black chokeberry, which is slightly bitter, but both varieties contain high amounts of antioxidants that are beneficial to health. Here are some of the possible health benefits of chokeberry.

Reduces Oxidative Stress

Chokeberry has a mixture of anthocyanins, procyanidins and phenolic acid, and this makes it one of the most potent sources of antioxidants. These antioxidants can prevent free radicals from damaging components in the cells and causing oxidative stress. As such, chokeberry can be used to treat various health problems that are related to oxidative stress, such as cancer, cardiovascular diseases, atherosclerosis, arthritis and certain neurological diseases.

Counters Metabolic Syndrome

According to a study that was conducted in 2010, the consumption of chokeberry may be effective in the treatment of metabolic syndrome. Metabolic syndrome is a condition that can contribute to high blood pressure, high cholesterol, inflammation and excess fat in the body. In the study, 25 people who were suffering from metabolic syndrome consumed 100mg of chokeberry extract three times a day for a period of two months. Researchers noticed that the subjects’ blood pressure and LDL cholesterol decreased significantly at the end of the study.

Help Diabetes Patients

There is also a possibility that chokeberry can reduce blood glucose levels, and therefore, it may be beneficial to diabetes patients. In a study that was published in 2002, a number of diabetes patients were given 200ml of sugar-free chokeberry juice everyday for three months. The results showed that the patients experienced a decrease in blood sugar levels.

Helps to Maintain Healthy Weight

If you are planning to lose weight, chokeberry is an excellent food choice for you. It contains low amounts of calories and fat, and it has a weight balancing effect on your body. It has the ability to prevent the body from storing too much fat, especially in the region around the abdomen.

Provides Protection for the Eyes

Chokeberry also contains high amounts of flavonoid antioxidants, such as luteins, zeaxanthins and carotenes. It is known that zeaxanthins have the ability to filter harmful ultraviolet rays, and therefore, can protect the eyes from macular degeneration, which usually occurs in elderly people.

Despite the fact that many studies have been conducted on chokeberry, there is still insufficient scientific support to confirm the specific health benefits of the fruit. If you wish to use chokeberry to treat a specific condition, it is advisable that you get approval from your doctor first. Presently, chokeberry extract is sold as a health supplement in many health food stores in the U.S. A powder form of the fruit is also available, and it is widely used for making protein shakes, smoothies and ice cream.

Health benefits of chokeberry

Chokeberries are low in calories and fats. 100 g of fresh berries contain 47 calories. Nonetheless, they are one of the nature’s richest sources of flavonoid anthocyanin antioxidants. In addition, the berries contain handsome levels of minerals, and vitamins, and dietary fiber obtained through their peel.

The oxygen radical absorbency capacity or ORAC (measurement of antioxidant strength of food items) demonstrates chokeberry with one of the highest values yet recorded among berries-16,062 micro-moles of Trolox Equivalents (TE) per 100 g.

Black color berries consist of significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Total anthocyanin content is 1480 mg per 100 g of fresh berries, and proanthocyanidin concentration is 664 mg per 100 g (Wu et al. 2004, 2006). Scientific studies have shown that consumption of berries on a regular basis offers potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections. (- By Dr. Paul Gross, 2007-07-09).

Laboratory analyses of anthocyanins in chokeberries have identified the following individual chemicals: cyanidin-3-galactoside, quercetin, peonidin, delphinidin, petunidin, epicatechin, caffeic acid, pelargonidin and malvidin. These flavonoid poly-phenolic antioxidants have proven health benefits through scavenging dangerous oxygen-free radicals from the body.

Cancer research on anthocyanins where in black chokeberry preparations were first used to inhibit chemically induced cancer in the rat esophagus was found to reduce the disease severity by 30-60% and that of the colon cancer by up to 80%. Effective at both the initiation and promotion/progression stages of tumor development, these berries are a practical research tool and hold a promising therapeutic source, since they contain the highest amount of anthocyanins among native North American berries [J. Agric. Food Chem.

They are also rich in flavonoid anti-oxidants such as carotenes, luteins and zeaxanthins. Zea-xanthin has photo-filtering effects on UV rays and thus protects eyes from age-related macular disease in the elderly (ARMD).

Further, they are an also good source of many antioxidant vitamins like vitamin-C, vitamin A, vitamin E, beta-carotene and folate and minerals like potassium, iron and manganese. 100 g of fresh berries provide about 35% of daily-recommended levels of vitamin C.

8. Cloudberries:

These are small brown-colored berries that ripen in autumn. They are used to make jams, juices, tarts, and liqueurs. They are high in vitamin C content and contain benzoic acids that act as natural preservatives. Cloudberry grows in swampy areas of the world especially Europe, Russia, Scandinavia, and other Northern Climates… and has many health benefits, the berries are yellow in color with a tart and sweet taste.

Cloudberry usually has an amber or golden-yellow color when it is in Ripe stage. Also, ripe Cloudberries are soft, juicy, and have a tartish flavor. Other names that people use for Cloudberries are Bakeapple, Baked Apple Berry, Yellowberry, Salmonberry, and Binomial Name is Rubus Chamaemorus. In Russian Cloudberry is called морошка and pronounced as moroshka.

Cloudberry is packed with vitamin C and also Vitamin A, and the leaves of the Cloudberry plant can be made into a tea that’s great for urinary tract infections.

Cloudberries also contain lots of B Vitamins, and E, and micro elements such as phosphorus, iron, magnesium, cobalt, silicon, calcium, and also contain a good amount of Omega 3 and 6 fatty acids, carotenoids, phytosterols, and protein.

They are also diuretic, and help to stop internal bleeding and improve digestion.

Cloudberries have been used to protect against cardiovascular disease, kidney disease, and liver and gallbladder disease, prevents anemia, and have been used to treat chronic fatigue syndrome and even prevent metabolic disorders… and boost respiratory system function.

Cloudberries are great for wound healing, preventing colds and infections, slowing aging, boosting the immune system and preventing cancer… and they are anti-inflammatory in action helping too!

Cloudberries helps you absorb iron and protects you with lots of great antioxidants, and Cloudberries kill Giardia a terrible intestinal parasite, plus it also works to strongly inhibit some types of bacteria growth including staph and salmonella because Cloudberries contains ellagic acid.

Plus Cloudberries improve the health of your gums and teeth, Cloudberries also contain soluble fiber that lowers cholesterol and help maintain healthy blood sugar levels.

Cloudberries are made into ice cream, liqueurs, jams, juices, and even put in breads and cheese. Plus Cloudberries are being used in cosmetics, hair products, and it’s great for the skin, nails, and hair.

The Nutrients in about an ounce (28 grams) of Raw Cloudberries are:

Vitamin A
Vitamin B1, Thiamin
Vitamin B2, Riboflavin
Vitamin B3, Niacin
Vitamin C (Large Amount)
Protein
Calcium
Iron
Phosphorus
Natural Fats
Carbohydrates
Calories

The possible Health Benefits of Cloudberries are:

Improves wound healing
Prevents cells from damages
Improves gums health
Improves teeth health
Improves Immune System
Protects from free radicals
Reduces Aging
Lowers Risks of some Cancers
Improves Iron absorption
Improves Lung health
Prevents from frequent colds
Protects from frequent infections

The compounds of primary interest in cloudberry are vitamin C and ellagotannins with a high level of ellagic acid that exhibits biological activities. Ellagic acid, a dietary phenolic, offers considerable promise as anticarcinogen, antimutagen and antioxidant. The ellagic acid content in cloudberries could have health benefits.

9. Cranberries:

These are white when unripe and turn red on ripening. They are used to make juices, sauces, wines, etc. There are many cranberry health benefits that have been recently discovered. They contain moderate levels of vitamin C, dietary fiber, minerals, and manganese.

Cranberries are a superfood that you should enjoy all year round.

Cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable–including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries.

One cup of whole cranberries has 8,983 total antioxidant capacity. Only blueberries can top that: Wild varieties have 13,427; cultivated blueberries have 9,019.

While they are available frozen year-round, in fall and winter you can buy cranberries fresh. Fresh cranberries stored in a tightly-sealed plastic bag in the refrigerator will last up to two months. But be careful: If one starts to get soft and decay, the others will, too–so remove soft ones before you store them. Cooked cranberries can last up to a month in a covered container in the fridge.

Here are a few ideas for getting these antioxidant powerhouses into your life:

Add dried cranberries to your favorite cereal
Drink 100% fruit juice that includes cranberries
Sneak cranberries into blueberry muffins for added color and flavor
Pair cranberries with chicken and pork dishes

Cranberries are among the top foods with proven health benefits, according to Amy Howell, a researcher at Rutgers University. Cranberries are full of antioxidants, which protects cells from damage by unstable molecules called free radicals.
The National Institutes of Health is funding research on the cranberry’s effects on heart disease, yeast infections and other conditions, and other researchers are investigating its potential against cancer, stroke and viral infections.

So far, research has found:

Drinking cranberry juice can block urinary infections by binding to bacteria so they can’t adhere to cell walls. While women often drink unsweetened cranberry juice to treat an infection, there’s no hard evidence that works. A compound Howell discovered in cranberries, proanthocyanidine, prevents plaque formation on teeth; mouthwashes containing it are being developed to prevent periodontal disease.

In some people, regular cranberry juice consumption for months can kill the H. pylori bacteria, which can cause stomach cancer and ulcers. Preliminary research also shows:

Drinking cranberry juice daily may increase levels of HDL, or good cholesterol and reduce levels of LDL, or bad cholesterol. Cranberries may prevent tumors from growing rapidly or starting in the first place. Extracts of chemicals in cranberries prevent breast cancer cells from multiplying in a test tube; whether that would work in women is unknown.

Health Benefits of Cranberry

While familiar nutrients like vitamin C and fiber play a very important role in cranberry’s health benefits, it’s the amazing array of phytonutrients in cranberries that has gotten the special attention of health researchers. There are at least 5 key categories of health-supportive phytonutrients in cranberries, as summarized in the following chart:

Cranberry Phyto-nutrients

Type of Phytonutrient Specific Molecules

Phenolic Acids hydroxybenzoic acids including vanillic acids; hydroxycinnamic acids inculding caffeic, coumaric, cinnamic, and ferulic acids
Proanthocyanidins epicatechins
Anthocyanins cyanidins, malvidins, and peonidins
Flavonoids quercetin, myricetin, kaempferol
Triterpenoids ursolic acid

The vast majority of phytonutrients presented in this chart have been studied for their antioxidant, anti-inflammatory, and anti-cancer properties, and in many cases the results have been impressive. Equally important in the cranberry research has been the finding that isolated phytonutrients in cranberry do not account for the same degree of health benefit as phytonutrients taken as a complete, synergistic group. What this research finding means is simple: it’s the whole cranberry that supports our health best.

When speaking in general terms about the health benefits of cranberries, it is also important to know that the most commonly consumed form of this food is juice processed from the berries and typically produced by adding generous amounts of sugar. This form of cranberry cannot provide you with cranberry’s full phytonutrient benefits. The cranberry “presscake”—or what is left behind in terms of skins and flesh after the juice has been processed out—typically contains the bulk of the phytonutrients when evaluated in lab studies.

Protection against Urinary Tract Infection (UTI)

Long before researchers started investigating from the standpoint of science, cranberry has been used to help prevent and treat urinary tract infections (UTIs). While the acidity of cranberries was at one time an important target of research, we now know that cranberry’s ability to provide UTI benefits is not primarily related to its acidity, but rather to its proanthocyanidin (PAC) content. The PACs in cranberry have a special structure (called A-type linkages) that makes it more difficult for certain types of bacteria to latch on to our urinary tract linings. Include in these types of bacteria are pathogenic (infection-causing) strains of E. coli—one of the most common microorganisms involved in UTIs. By making it more difficult for unwanted bacteria like E. coli to cling onto the urinary tract linings, cranberry’s PACs help prevent the expansion of bacterial populations that can result in outright infection. The age group in which researchers are least sure about this process involves children—it’s just not clear when cranberry’s health benefits fully extend to this age group.

The area where benefits have been most pronounced are in middle-aged women who have experienced recurrent UTIs. In some studies, UTIs in this age and gender group have been reduced by more than one—third through dietary consumption of cranberry.

The discovery that cranberries prevent UTIs by blocking adhesion of bacteria to the urinary tract lining is a discovery that has allowed research on cranberry to expand out in other important directions. In our Digestive Benefits section below, we will describe how prevention of stomach ulcer is one very intriguing new direction in the cranberry research, based on this exact same principle of blocking bacterial adhesion to the lining of an organ system. (In the case of stomach ulcer, it’s the stomach lining that’s at risk, and the bacteria involved are the Helicobacter pylori bacteria.)

Anti-Inflammatory Benefits

For the cardiovascular system and for many parts of the digestive tract (including the mouth and gums, stomach, and colon) cranberry has been shown to provide important anti-inflammatory benefits. It’s the phytonutrients in cranberry that are especially effective in lowering our risk of unwanted inflammation, and virtually all of the phytonutrient categories represented in cranberry are now known to play a role. These phytonutrient categories include proanthocyanidins (PACs), anthocyanins (the flavonoid pigments that give cranberries their amazing shades of red), flavonols like quercetin, and phenolic acid (like hydroxycinnamic acids).

In the case of our gums, the anti-inflammatory properties of cranberry can help us lower our risk of periodontal disease. Chronic, excessive levels of inflammation around our gums can damage the tissues that support our teeth. It’s exactly this kind of inflammation that gets triggered by ongoing overproduction of certain cytokines. (Cytokines are messaging molecules, and the pro-inflammatory cytokines tell our cells to mount an inflammatory response. As messages are sent more frequently and more constantly, the inflammatory response becomes greater.) Phytonutrients in cranberry help reduce this inflammatory cascade of events precisely at the cytokine level. Production of pro-inflammatory cytokines like interleukin 6 (IL-6) and RANTES (Regulated on Activation Normal T-cell Expressed and Secreted) is lowered by the activity of cranberry phytonutrients. In addition, cranberry phytonutrients inhibit the activity of the enzymes cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2). These COX-1 and COX-2 enzymes are key factors in the production of other pro-inflammatory messaging molecules, and by inhibiting these enzymes, cranberry’s phytonutrients significantly lower our risk of unwanted inflammation.

Dietary consumption of cranberry has also been shown to reduce the Rrisk of chronic, unwanted inflammation in the stomach, large intestine (colon) and cardiovascular system (especially blood vessel linings). We’ll discuss some of these health benefits in more detail in the Digestive Benefits and Cardiovascular Benefits sections of this cranberry profile.

Mixed Findings for Kidney Stone Formation

Contrary to popular opinion, we believe that the latest research shows mixed results for cranberry with respect to kidney stone formation. This area of the health research can be confusing. Kidney stones can be formed from several different mineral-including combinations. The most common type of kidney stones formed in the United States involves a combination of calcium-plus-oxalic acid and are called calcium-oxalate stones. Among U.S. adults who develop kidney stones, about 75% develop calcium-oxalate stones. The other 25% develop a variety of different stones, including calcium-phosphate stones (called brushite stones), magnesium-sulfate containing stones (called struvite stones), and uric acid-containing stones (called urate stones). Since cranberries have the ability to increase the concentration of both calcium and oxalate in the urine, they can increase the likelihood of calcium-oxalate stone formation in susceptible individuals. Urinary uric acid, however, is typically decreased by intake of cranberry, and so risk of urate stones in susceptible individuals can be decreased by intake of cranberry. With other types of kidney stones, mixed effects of cranberry intake have been demonstrated. From our perspective, the bottom line at this point in the research process seems clear: individuals with kidney stone problems of any kind, or known susceptibility to kidney stone formation, should talk with their healthcare provider if considering inclusion of cranberry in their diet. Since 3 out of 4 U.S. adults experiencing kidney stone problems develop calcium-oxalate stones, there’s a good chance for cranberry to be a problematic addition to the diet in the case of U.S. adults with a history of kidney stone formation.

Immune Support

While research in this area is somewhat limited, recent studies on the immune support benefits of cranberry are exciting. In studies on very small numbers of human participants, intake of cranberry extracts has shown the ability to improve multiple aspects of immune function, and to lower the frequency of cold and flu symptoms in the subjects. In several of these studies, the cranberry extracts were standardized to contain a known, higher-end amount of proanthocyanidins (PACs)—somewhat comparable to a double-strength cranberry juice. From our perspective, the doses of cranberry extract used in these studies match up fairly well with generous intake of whole, raw cranberries, and we look forward to future studies focused on precisely that: intake of whole, raw cranberries and resulting changes in cold and flu symptoms.

Cardiovascular Benefits

Following decreased risk of urinary tract infection (UTI), increased health of the cardiovascular system is perhaps the best-researched area of cranberry health benefits. It’s the combined impact of cranberry antioxidants and anti-inflammatory phytonutrients in cranberry that’s responsible here. Oxidative stress and chronic inflammation can place our blood vessel walls at great risk of damage. Once damaged, our blood vessels walls can undergo a process of plaque formation, and our risk of atherosclerosis (blood vessel wall thickening and blood vessel blocking) can be greatly increased. Dietary intake of cranberries and cranberry juice (in normal everyday amounts, unchanged for research study purposes) has been shown to prevent the triggering of two enyzmes that are pivotal in the atherosclerosis process (inducible nitric oxide synthase, or iNOS, and cyclo-oxygenase 2, or COX-2). In both cases, cranberry has also been shown to prevent activation of these enzymes by blocking activity of a pro-inflammatory cytokine- messaging molecule called tumor necrosis factor alpha (TNF-alpha). These anti-inflammatory benefits of cranberry appear to be critical components in the cardiovascular protection offered by this amazing fruit.

The antioxidant components of cranberries also appear to play a key role in cranberry’s cardiovascular benefits. In animal studies, these antioxidant benefits have been clearly associated with decreased risk of high blood pressure. By reducing oxidative stress inside the blood vessels, cranberry extracts consumed by rats and mice have helped prevent overconstriction of the blood vessels and unwanted increases in blood pressure.

Three related phytonutrient compounds—resveratrol, piceatannol, and pterostilbene—deserve special mention with respect to cranberry’s antioxidants. These unique phytonutrients may provide cranberry with some equally unique antioxidant properties, and a special ability to support our cardiovascular system in this regard.

A final area of cardiovascular support provided by cranberry is its ability to help us lower our LDL-cholesterol and total cholesterol, while simultaneously helping us increase our level of HDL-cholesterol. Cranberry most likely helps us achieve these cholesterol-improving changes by helping to improve oxidative and inflammatory aspects of the everyday environment in which our cholesterol-containing molecules must exist. This improved cholesterol control offered by cranberry contributes even further to our decreased risk of blood vessel blocking problems, since excess accumulation of LDL-cholesterol and insufficient amounts of HDL-cholesterol can increase the tendency of our blood vessels to become blocked. All in all, it’s quite amazing how a simple food like cranberry can provide us with cardiovascular benefits at so many different levels, all rolled into one.

Antioxidant Protection

Although previously mentioned in this Health Benefits section, the antioxidants found in cranberry are especially important contributors to its potential for health support. From a research perspective, there are two especially important points to consider when thinking about the antioxidant benefits of cranberries. First is the amazing array of antioxidants that are found exclusively in whole cranberries. Cranberry’s special combination of phenolic antioxidants, proanthocyanidin antioxidants, anthocyanin antioxidants, flavonoid antioxidants, and triterpenoid antioxidants is without a doubt unique. Also unique is the particular combination of three antioxidant nutrients—resveratrol, piceatannol, and pterostilbene—found in cranberry. Second are the research findings regarding the synergy between these nutrients. The phytonutrients in cranberry provide maximal antioxidant benefits only when consumed in combination with each other, and also only when consumed alongside of conventional antioxidant nutrients present in cranberry like manganese and vitamin C. When cranberry processing disrupts this antioxidant combination, health benefits from cranberry are decreased. Multiple studies in multiple health benefit areas point to this same conclusion—it’s the overall blend of cranberry antioxidants that provides us with the strongest health benefits.

One further point about cranberry antioxidant research seems worthy of mention. In several research studies, cranberries were unable to provide significant antioxidant benefits when those benefits were measured in terms of blood values. In these studies, it took a much closer look at activities going on inside of our cells to demonstrate the antioxidant benefits of cranberries. The need to look inside of our cells to find cranberry antioxidant benefits may be telling us that the special value of cranberries may often involve metabolic events that are taking place “behind the scenes.” In other words, these benefits may sometimes be missed in more broadly focused research studies, and cranberry may in fact have a stronger research track record than previously assumed.

Anti-Cancer Benefits

No area of cranberry research has been more intriguing in the past 10 years than research on cranberry and cancer, even though the majority of studies in this area have involved lab studies on human cancer cells or animal experiments. On a virtual year-by-year basis, scientists continue to identify new mechanisms that establish cranberries as anti-cancer agents. These mechanisms are now known to include: blocked expression of MMPs (matrix metalloproteinases); inhibition of ODC (ornithine decarboxylase enzymes); stimulation of QRs (quinone reductase enzymes); inhibition of CYP2C9s (Phase I detoxification enzymes); and triggering of apoptosis (programmed cell death) in tumor cells. It’s important to point out that this amazing list of anti-cancer properties in cranberry is not sufficient to establish cranberry as a food to be used in the treatment of cancer. However, it is a list that appears consistent with other studies of cranberry and cancer showing dietary intake of this food to help prevent cancer occurrence. These cancer-preventive benefits of cranberry are especially likely in the case of breast, colon, lung, and prostate cancer.

None of the cancer-related benefits of cranberries should be surprising, since cranberry is loaded with antioxidant and anti-inflammatory nutrients. Chronic excessive oxidative stress (from lack of sufficient antioxidant support) and chronic excessive inflammation (from lack of sufficient anti-inflammatory compounds) are two key risk factors promoting increased likelihood of cancer. With its unique array of antioxidant and anti-inflammatory nutrients, cranberry seems ideally positioned to help us lower our risk of cancer development.

Digestive Tract Benefits

When you add up the health-related benefits of cranberry for our mouth and gums (decreased risk of periodontal disease), stomach (decreased risk of stomach ulcer), and colon (decreased risk of colon cancer), it’s impossible not to conclude that cranberry is unique among fruits in its ability to provide us with digestive tract benefits. Every category of phytonutrient known to be provided by cranberry is also known to play a role in digestive tract support. In the case of cranberry’s proanthocyanidins, it’s decreased adherence of the bacterium Helicobacter pylori to our stomach wall that’s made possible by intake of cranberry. In the case of cranberry’s flavonoids, anthocyanins and triterpenoids, provide antioxidant and anti-inflammatory benefits that decrease our risk of colon cancer, and also our risk of periodontal disease.

Recent research has also shown that cranberry may be able to help optimize the balance of bacteria in our digestive tract. Participants in one recent study involving cranberry juice intake (in amounts of approximately 2 ounces per day and over the course of about 3 months) were able to increase the numbers of Bifidobacteria in their digestive tract while maintaining other bacterial types (Bifidobacteria are typically considered to be a desirable and “friendly” type of bacteria). As a result, the relative amount of Bifidobacteria was increased, and the bacterial environment of the digestive tract may have become more favorable. Given the vast array of phytonutrients in cranberry and the known connection between so many of these phytonutrients and digestive tract health, we expect to see the digestive benefits of cranberry becoming more and more apparent in future research on this incredible berry.

10. Crowberries:

These are dry black berries very similar to blueberry in taste and appearance. They are used as natural food dye, in making pie and jelly. The Native Americans use them to heal sore eyes. They have a low vitamin content and high water content.

Black crowberries are grown in colder climates including Alaska, across the Yukon Territory and Canada to Labrador, Newfoundland, and Greenland. Black crowberry is also widely distributed throughout Northern Europe. These small black berries are filled with antioxidants, manganese, copper, and vitamin C—they’re packed with nutrients.

Choose firm, plump, dry crowberries that are dusty blue to black in color and uniform in size.Refrigerate crowberries for 10 to 14 days in the original container.

Nutrition Benefits of Black Crowberries

Low in fat, saturated fat free, cholesterol free, sodium free, and an excellent source of manganese, copper, and vitamin C Although the crowberry provides the third largest harvest of all berries (after blueberries and lingonberries) it is almost unknown outside the arctic regions. In the Nordic countries the use of wild berries has long traditions in home cooking as well as for therapeutic purposes.

Crowberry is an evergreen shrub native to cool regions of North America, Asia, and Europe. In southern hemisphere it is found on Falkland islands. The fruits are black round berries.

It is interesting to note that crowberry is fighting other species by producing a toxin. Crowberry leaves have small glands that produce batatasin III. The leaves live two to four years, and when they die and end up on the ground where they break down slowly, and continues to leak its water-soluble toxin. The toxin blocks other species to grow what makes free living space to the crowberries.

Crowberry is not edible raw unless as a replacement for water. Crowberry has a taste that is slightly acidic and bitter. The berry contains tannins what makes its taste unpleasant.

It is typically used cooked, seldom fresh. The berries have been used as raw material for juice, jelly, wine and sweets. Crowberries are eaten in akutaq, Eskimo’s ice cream.

Crowberries are widely used in folk medicine for treating epilepsy, paralysis, nervous disorders and anthrax. In Russia a medicine for treating epilepsy (Empetrin) is produced.

Crowberries have astringent and diuretic effect.

Crowberry is a rich (460 mg / 100 g berries) source of anthocyans. The increased interest in flavonoids and other phenolics as health-benefiting compounds can lead to an increased usage of the crowberries.

Crowberries are a source of botanicals for preparation of cosmetic products.

Crowberry is not an economic important crop. The crowberry anthocyans are potential source of natural colorants but largely unused. Due to the toughness of the crowberry plant, it has been used as pan scrubbers and brooms.

The ability of natural dyes to color textiles has been known since ancient times. Crowberries are used as natural dyes for centuries. Old recipes from Swedish Lapland proposed several different crowberry treatments and cooking times to produce different shades of green, yellow and brown. Both the berries and the plant were used for dying the textile.

Blueberries: They are dark-blue or purple in color. They are used in jams, purée, juice, pies, and muffins. They contain high levels of antioxidants and can help prevent many diseases, like stomach ailments, heart degeneration, and heart diseases.

Huckleberries: These are small round berries that look and taste similar to blueberries. They come in colors ranging from deep crimson to eggplant purple. They are used to make excellent jams, pies, syrups, and preservatives.

Bilberries: Bilberries are edible berries that are closely related to blueberries and huckleberries. They are nearly black in color with a slight hue of purple. The pulp is red or purple in color and can stain your fingers while eating the raw fruit. They are very difficult to cultivate and fruits are generally collected from the wild. They are used in different jams and dishes or eaten raw.

Women Fitness has made an effort to provide a collection of all known Health Benefits of different types of Berries. Here they are to quench your informational needs of our visitors. 1. Acai Berries: