Berries are like tiny bombs of flavour that burst with sweetness and fruitiness in every bite. That’s why they’re easily one of the best toppings you can add to your favourite breakfasts and desserts.
But more than the flavour, berries are also loaded with vitamins, minerals, antioxidants and other nutrients, which is why lots of different berry varieties are often referred to as being super berries.
If you’re planning to eat healthier, there’s no easier way to start than with super berries.
Below is a look at the nutrients you’ll find in super berries.
Nutrients You Can Get from Super Berries
Vitamin C
Vitamin C is one of the most common vitamins in super berries. It is an essential vitamin that the body cannot make on its own, so it has to come from the diet.
Fibre
Many super berries are also an excellent source of dietary fibre. Fibre is a type of carbohydrate. But unlike most carbs, your body can’t digest fibres and break them down into glucose.
Vitamin K
Vitamin K is probably one of the most overlooked vitamins when people talk about berries.
It is a fat-soluble vitamin best known for its presence in leafy greens, but several berries – including blueberries and blackberries – contain it too.
Manganese
Another common compound in super berries is manganese. Manganese is a trace mineral, meaning the body needs only small amounts of it, and berries are one of many plant foods that contain it.
B Vitamins
The B vitamins, or vitamin B complex as they are called collectively, are also present in some super berries like strawberries.
There are 8 types of vitamin B overall. They are water-soluble, meaning the body doesn’t store them in large amounts, so they need to be part of a regular diet.
Protein
When you say protein the first things that come to mind are meat, eggs, and poultry. Little did everyone know that some super berries like blackberries and raspberries have a surprising amount of protein as well.
While they’re not as high as the ones in animal-based foods, berries can still contribute a small amount of plant protein to your day.
Antioxidants
Antioxidants are another notable part of the super berry profile. Most super berries are a great source of antioxidants such as anthocyanins, ellagic acid, and resveratrol.
Other Nutrients Found in Super Berries
- Vitamin A
- Calcium
- Zinc
- Magnesium
- Potassium
8 Super Berries You Should Try Now
Blueberries
These berries are native to North America but are wildly popular around the whole world. This is not very surprising because these tiny bombs of sweetness pack a punch of nutrients.
Blueberries are a great source of fibre, vitamin C, vitamin K, manganese, potassium, and antioxidants. But it’s not only about what they have but also what they don’t have. Blueberries virtually have no fat and contain very low amounts of sodium and calories (80 calories per cup).
This makes blueberries an easy fruit to include in everyday eating.
Fun fact: Blue is one of the rarest colours in nature and blueberry is only one of the few foods that are truly and naturally blue in colour. So, every time you eat blueberries, just keep in mind that you’re eating a rare fruit!
Strawberries
Much like blueberries, strawberries are also rich in vitamin C, fibre and potassium but are low in calories. But that’s not the whole picture. Strawberries also provide protein, magnesium, and 5 of the B vitamins.
The best thing about strawberries is that you can consume them in a lot of ways. You can eat them raw, dried, juiced, frozen, or even as a jam. This makes incorporating them into your meal plans a lot easier and fun.
Speaking of fun, here’s another fun fact: Did you know that strawberries are part of the Rosaceae family, better known as the rose family? That’s right, you’ve been eating flowers the whole time!
Raspberries
Raspberry is also part of the Rosaceae family. But unlike strawberries that only come in one colour, raspberries have red, black, purple, yellow, or sometimes even golden varieties!
Each variant indicates a unique composition of minerals and vitamins. But no matter the colour, all kinds of raspberries are a good source of fibre, vitamin C and antioxidants, as expected, and have small amounts of vitamin A and B vitamins, calcium, and zinc.
Raspberries have a shorter shelf-life than other berries so it’s recommended that you consume these berries shortly after purchasing.
Blackberries
Our next super berry looks a lot like black raspberries at first glance, but there’s a world of difference between the two.
First, blackberries don’t have hollow cores. The drupelets of blackberries are glossy and smooth while raspberries are not because they’re covered with tiny white hairs.
In terms of taste, raspberries are sweeter while blackberries taste tart. But in terms of nutritional profile, both share some similarities.
Blackberries are also high in vitamin C, fibre, and antioxidants called anthocyanins. Blackberries are also easy to incorporate into your diet as you can add them to almost anything, from pies to salads, yogurt, cookies, oatmeal and more.
Goji Berries
Goji berries are tiny fruits that are known for their bright red-orange colour and sweet and slightly sour taste. These berries are often sold powdered or dried.
While it’s not as popular as strawberries and blueberries, Goji berries are not to be underestimated. They are packed with vitamin C, vitamin A, iron, and fibre.
Since Goji berries are mostly available in dried form, you can add them to anything you like, from smoothies to soups, salads, or even salsas.
Acai Berries
The Acai berry is a grape-like fruit that grows on acai palm trees native to the rainforests of South America. They are deep purple in colour and can grow to about 2 cm in diameter.
Although 80% of the fruit is its seed, the yellowish flesh of acai berries is still undeniably good. They’re not sweet like the more popular berries, but rather earthy, like a combination of blackberries and unsweetened chocolate.
These berries are often sold as frozen fruit puree, dried powder, or juice since they have a very short shelf life.
Acai berries contain fibre, vitamin A, calcium, manganese, potassium and anthocyanins that give acai berries their deep colour.
Try Superfoods Acai Berry 10:1 Organic Extract Powder.
Maqui Berries
Much like the acai berry, the maqui berry is also a dark-purple fruit that grows in South America. The difference is that the maqui berry is a more exotic fruit than the acai.
These wild berry fruits are harvested mostly by the Mapuche people of Chile, who have used the plant, from stems to leaves, in traditional practice for thousands of years.
Maqui berries are often labelled as a superfruit because of their high antioxidant content.
Since maqui berries are exotic and very hard to source, its powdered version Maqui Berry Freeze Dried Powder is a more accessible and equally great option.
Elderberries
Elderberries are tiny dark purple fruits of the black elder tree, hence the name, that grows mostly in Asia, Northern Africa and the warmer regions of Europe.
Unlike most berries, they are not really sweet. Instead, they’re very earthy in terms of taste.
This berry contains vitamin C, potassium, vitamin A, calcium, iron, magnesium and fibre and was traditionally used by indigenous peoples for fevers, while ancient Egyptians applied it to burns.
In European kitchens, elderberries have long been cooked into syrups, cordials, jams and wines. They should always be cooked before eating, as the raw berries, stems and leaves can cause stomach upset.
Takeaways
If you want a simple yet healthy and nutritious meal, you can’t go wrong with adding super berries to your diet. Super berries are rich in vitamins and minerals but are low in calories and sugar. This nutrient profile allows you to enjoy these nutritious fruits all the time without feeling guilty.
Check out our collection of super berries and try one of our freeze-dried powdered berries! We offer free express shipping on all AU orders.
This article is general information only and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional before starting a new supplement.
