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Serviceberry fruit. Left picture: mature purple serviceberry fruits. Right picture: immature red serviceberry fruits. Types of Exotic Berries However, they’re primarily consumed as a beverage, and most of these antioxidants are lost in the process of turning them into a juice. So, cranberry juice doesn’t contain as many polyphenols as raw cranberries ( 51). Apart from typical berries such as blueberries, cranberries, and redcurrants, there are some unusual varieties of berries that are definitely worth trying. Cloudberries A small study of 25 patients with colorectal cancer found that a 7-day intake of 0.5-2.0 grams (g) of anthocyanins resulted in improvements similar to other therapies. Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress ( 14).
Salmonberries are a bright golden or orange type of berry fruit that looks like an orange raspberry. Acai berries have been around for a long while but it’s only in recent years that they started to take the western world by storm. Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains ( 3):
Several longitudinal studies have reported a significantly lower cardiovascular disease risk and all-cause mortality with high consumption of fiber. Fiber intake also reduces LDL cholesterol. Health benefits Well, we know that it is healthy to eat a diet containing plenty of vegetables, so really the question ought to be: is kale significantly better than the rest of them? And that is easy. No, it isn’t. Fans of superfoods like to list the things that kale contains a lot of (iron, vitamins, fibre, antioxidants) and point out what those things do (make red blood cells; miscellaneous; help you poo; “mop up free radicals”/don’t know), but that doesn’t mean your body gets superpowers if you eat more than you need, especially if you’re already getting enough from other sources. It’s like trying to make your car go faster by putting in more petrol. All vegetables contain different amounts of vitamins and minerals, which also vary depending on the soil they are grown in, so there is not much point making them compete in a nutrient competition. Sure, by weight, typical kale contains more calcium, vitamin B6 – and indeed calories – than typical cabbage, broccoli, brussels sprouts, spinach or carrots, but eating more of them will get you to the same place. Typical kale also contains less vitamin A than carrots, less iron, magnesium or potassium than spinach and less fibre than brussels sprouts. Big deal. No good evidence shows that eating plenty of fruit and vegetables with kale is any better than eating plenty of them without. Eco rating Not good, I’m afraid. Deforestation to make way for avocado trees is now a problem in Mexico. Even those trees that already exist need a very large amount of water – perhaps as much as 272 litres for every half-kilo of fruit (two or three avocados). In California, where there is a long-term water shortage, this is an even more serious problem. On top of all this, avocados are heavy, have to be shipped from the tropics and kept cool en route.
They have remarkable levels of vitamin C, beta carotene, amino acids, iron and B vitamins. Available dried, they taste kind of like a dried cherry with a slight metallic and salty tinge; they are also available is powder, juice or supplement form. They travel a long way to get to North America, though, so love them sparingly. [Related : Goji berries: Health benefits, tips and recipes] Plenty of food and drink products do derive from chokeberry, but these are fewer and less common than many other berries. Cloudberry Today’s forecast: high cloudberry coverBlueberries are usually top on the list of dark-colored berries because of their juicy flesh and sweet taste. To incorporate these small dark berries into your diet, you can make elderberry tea or syrup. In fact, there is some evidence that elderberry syrup can help treat colds and other upper respiratory infections. ( 8)
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