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Berry Breakdown

Berries are like nature's candy. Not only do they taste sweet and juicy, but they are so good for you. They are a good source of vitamins and phytochemicals (which help to fight disease or disorders).

For instance, cranberries and blueberries can fight off urinary tract infections. Blueberries and strawberries have been found to have anti-cancer properties. Dark colored berries like blackberries contain powerful antioxidants which can help to slow down the aging process. Berries, especially blueberries and raspberries, also contain something called lutein, which is important for healthy eyes. Wow, they may be tiny, but they sure are powerfully healthy!

Want to see how these berries compare nutritionally, then


1/2 cup (1/4 of the pint) Calories Fiber (g) Vitamin A (mcg) Vitamin C (mg) Potassium (mg) Folate (mcg)
Strawberries 23 1.4 9 42 110 17
Blueberries 41 1.7 39 7 56 4
Raspberries 32 4 20 16 93 13
Blackberries 31 3.8 154 15 117 18
Boysenberries 33 3.5 44 2 92 42
Raw Cranberries 22 2.2 28 6 40 0
Dried Cranberries (1/3) cup) 123 2.3 0 0 16 0

Fit's Tips: Get your fill of these delicious fresh berries by adding them to your cereal, salads, and baked goods. A bowl of fresh-picked berries also makes a great dessert on its own.

Join The Conversation
BlackPowerBunny BlackPowerBunny 10 years
a fellow coworker urged me to eat more berries besides strawberries. she advised me to try a bowl of fiber one and mixture of raspberries and blueberries for breakfast. it's the best and just another way to get those healthy benefits.
Orchid23 Orchid23 10 years
I love berries!! so this news is awesome!! :)
suzanne suzanne 10 years
Hu Nutella :wave: I love acai!!! My daughter turned me on to them at a gelazzi store. Yum! Packed with antioxidents... Acai is a berry that most Americans neve heard of - and when we discover it we can't pronounce it. Thanks for the correct proniunciation :) Fit, what's the scop on acai berries?
mollipop mollipop 10 years
I love berries so much that I even think they are worth the higher prices when they aren't in-season where I live. It's always an added bonus to know the foods you love have great nutritional value as well as amazing flavors.
leeluvfashion leeluvfashion 10 years
Strawberries are also high on my list of fave foods.
leeluvfashion leeluvfashion 10 years
I love blueberries and raspberries; I eat them everyday. It's great to know that blackberries can help with anti-aging; the bad part is I don't like them. Maybe as I get older I'll shut up and deal with since I'd rather age in a natural way.
A-Journey-To-Wellth A-Journey-To-Wellth 10 years
Hi Fit! I'm disappointed I dont see the acai (ah-sigh-ee) berry on this list.. it is so packed with antioxidants and polyphenols.. incredibly healthy. An entire post on the benefits of this berry might be of interest to Sugar readers. www.monavie.com
bizzybee bizzybee 10 years
JBlondie, also note the calorie difference between raw and dried cranberries. Raw fruits have water and fiber which helps fill you up. Because dried fruit has the moisture removed, you might tend to eat more especially due to the concentrated sugars. Still there is a health benefit to dried fruit so maybe just balance your diet out ...
Pinkgirl88 Pinkgirl88 10 years
tshelly--- yes they totally can add sugar. so you should get no sugar added! also remember that a handful of dried cranberries has a lot more berries in it than a handful of fresh (because the dried are smaller) so eat less of them than you would eat fresh
Pinkgirl88 Pinkgirl88 10 years
Jblondie... they are more calorie dense and some nutrients are lost in the drying process but they do still have vitamins in them... I actually just had ahndful of them earlier today.
Basma Basma 10 years
amazing info , thanks
tshellyedwards tshellyedwards 10 years
This is so good to know because I love berries! To answer your question JBlondie, (correct me if I'm wrong Fit, or anyone else) the only thing you have to watch out for in dried fruit is the all the added sugars and preservatives they add to them to keep them "fresh". Fruit is naturally high in the good types of sugar, but some dried fruit isn't as good for you. Feedback anyone?
crispet1 crispet1 10 years
Love berries!
SU3 SU3 10 years
Yum! & good to know! I think I'll go get some strawberries now...
JBlondie JBlondie 10 years
I LOVE dried cranberries but hate raw cranberries. Are eating the dried ones doing me any good?
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