Berries

🌿 WHAT IS BERRIES?

Berries are the common name for small, juicy fruits that grow on bushes or vines. These include:

• Strawberries

• Blueberries

• Raspberries

• Blackberries

• Currants (red, black)

• Goji berries

• Aronia

• Cranberries

✅ PROPERTIES OF BERRIES

• 🫐 Low energy value – low calories, high nutrients.

• 🍓 Rich in antioxidants – especially vitamin C, flavonoids, anthocyanins.

• 🌈 Fiber – improves digestion and the feeling of satiety.

• 🧬 Naturally anti-inflammatory – protects cells from damage.

💪 HEALTH BENEFITS

Effect

💖 Heart Health           Flavonoids help lower blood pressure and cholesterol.

🧠 Brain Boosting       Blueberries improve memory and brain function.

🛡️ Immune System     Vitamin C boosts the body’s defense mechanism.

🧘 Sugar Control        Low glycemic index – also suitable for diabetics.

🍽️ Digestion               Fiber stimulates bowel function.

🌿 Detoxification       Cleanses the body and acts as a natural antioxidant.

⭐ BENEFITS OF EATING BERRIES

• Seasonal and locally available in the summer 🌞

• Great for kids and adults

• Versatile – can be enjoyed fresh, in smoothies, desserts, salads or frozen

• Gluten-free, naturally vegan and no added sugar (if fresh)

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🫐 Berries in a salad

Add berries (e.g. blueberries, red currants) to a green salad with arugula, feta cheese and walnuts – a surprisingly good combination!

❄️ Frozen Yogurt and Blueberry Balls

• Dip blueberries in Greek yogurt, freeze.

• A super healthy snack for kids and adults!

📦 STORAGE TIPS

• 🧊 Freezing: Clean and freeze berries in plastic bags – preserves most of the nutrients.

• 🧼 Wash only before use to prevent spoilage.

• 🍶 Homemade sugar-free jam: Cook with apples or chia seeds for thickening.