The most delicious berry in the world. The healthiest berry

It has been proven that people who frequently consume berries have a 34% reduced risk of cardiovascular diseases than those who do not eat berries. In addition, such people retain youth and beauty longer.

Everyone in the world has heard about the benefits of berries. This is a beautiful and aromatic powerful source of vitamins, distinguished by such a variety of flavors that everyone can choose something to their liking. Berries must be present in the human diet. They are an important component healthy eating. By adding them to your morning porridge, you can not only diversify your breakfast, but also charge yourself with vigor and energy for the whole day. good mood. Most of them contribute to the production of the “happiness hormone”, and this is one of the reasons why berries are so loved.

What are the benefits of berries?

Berries are, first of all, antioxidants. They allow you to maintain youth and health. These small storage rooms useful substances rich in vitamin C, quercetin and anthocyanins. How richer color berries, the more antioxidants it contains. This means that it copes well with inflammatory processes in the body. In addition, berries prevent sclerosis and strengthen memory, have a positive effect on joints, help with arthritis, reduce the risk of cataracts and prevent skin and hair from losing their attractiveness.

The vitamins in berries are varied: A, B, K, P, E. They strengthen the immune system and prevent a whole series serious diseases.

One of the properties of berries that is impossible not to pay attention to is that they are excellent

saturate the human body with water. On the one hand, this is relevant for those who drink little, and on the other hand, it is very important for everyone who wants to lose weight. overweight. Any berry easily eliminates “false hunger”, and thanks to the fiber it leaves behind a feeling of fullness. It also helps remove toxins from the body and lower cholesterol levels.

Can berries cause harm?

Some harmful properties berries also have them. For example, the organic acids they contain destroy enamel, and their excess in the diet can lead to disorders in the gastrointestinal tract and allergies. Individual intolerance to some types also occurs.

It’s easy to prevent a negative scenario: control how many berries you eat, and be sure to rinse your mouth with plain water after eating them. It is enough to eat a small handful at a time.

What berries are best to eat?

There is no clear answer to the question of which berries are best to eat. Different sets of vitamins and microelements do not work the same way, so it is best to trust your intuition. Usually the body knows what substances it lacks and requires exactly those foods that contain them.

It must be remembered that only the most useful fresh berries. Rare ones retain their properties when frozen, such as blueberry juice, which does not lose its benefits. But you shouldn’t pin your hopes on jams and jams. This product is more harmful than vice versa.

10 healthiest berries

So, the rating of the healthiest berries! Berries, of course, are all useful, but each type has a different effect on the body. We will tell you in detail which berries are considered the healthiest, and what their benefits are for human health.

It is not so easy to select the TOP most useful berries, because they all have therapeutic and prophylactic action.

1st place. If we take the average value, then black currant leads the ranking. This berry is an absolute champion in vitamin C content, rich in iron and anthocyanins. Currants prevent the onset of diabetes and the development of cancer.

2nd place. In second place is cranberry. In addition to vitamin C, it contains a lot of vitamins B, P and K. It strengthens the immune system well and removes heavy metal salts from the body.

3rd place. Blueberries take third place. Wild berries are generally considered one of the most useful, and blueberries are famous for their ability to strengthen vision and memory, so they are indispensable for intellectual workers. Blueberries, like black currants, protect against cancer and relieve kidney stones.

4th place. In fourth place are raspberries. Sweet and fragrant berry in fact, it is low-calorie, which cannot but please those losing weight. It protects against colds and improves male potency.

6th place. In sixth place is lingonberry. The berry is rich in potassium, phosphorus, iron, calcium and vitamin C. It promotes good absorption food, quenches thirst, has a diuretic effect. A person who eats lingonberries can forget about gastritis and other problems with the digestive tract.

7th place. Seventh place went to blackberries. The berry has a strengthening effect on bone tissue and supports the functioning of the heart muscle.

8th place. In eighth place is gooseberry. It contains ascorbic acid, carotene, copper and pectins, therefore it is very valuable for the normal functioning of the body.

9th place. Ninth place is occupied by healthy elderberries. They strengthen the immune system better than anyone else and, of course, maintain the health of our hair, skin and nails.

10th place. And tenth place went to solar sea buckthorn, which contains a lot of carotene and tannins. It is able to treat diseases of the gastrointestinal tract and skin.

However, any berries are good for humans. By regularly eating them, a person not only prolongs his life, but also improves its quality.

Want to learn more about the benefits of berries?

Sometimes we don’t realize the abundance of berries that nature gives us, we don’t notice how strawberries fragrant in the garden beds in June, raspberries and blueberries are pouring in July, and in the fall cranberries and lingonberries ripen. But could there be anything more wonderful than a small basket filled with juicy, tasty, aromatic and sweet berries? Today, humanity knows many berries, so different in color and taste, but incredibly healthy.

It is difficult to say what they are - the most beneficial berries for our body, because each has its own advantages. From colds, old age, cardiovascular diseases, for slimness and beauty - small berries can do everything! They are rightly called a universal medicine, because they contain vitamins, organic acids, flavonoids, antioxidants and minerals. Carbohydrates, which these solar fruits of health, beauty and longevity are rich in, are also of great value. It has been proven that berries are 2 times sweeter than sugar, but at the same time they are considered low-calorie product. And this is exactly what is needed for people who dream of losing weight.

Berries in cooking: use and storage methods

Today, the berries are widely used in cooking - jam and jam are made from them, compotes are made, and added to baked goods. Dishes with berries are incredibly tasty, but the berries must be brought real benefit, you should try not to subject them to heat treatment.

Traditionally, fresh berries are considered the most valuable, but this does not mean that you can enjoy these gifts of nature only during the traditional summer-autumn berry season. After all, there is a way that allows you to preserve the benefits of juicy and tasty berries cold winter. This is freezing. Scientists have proven the benefits of frozen berries, which preserve maximum quantity useful substances.

Now let's see which berries are among the five most useful.

Cranberry - the berry of life

Swamp beauty, berry of life and queen of all berries - as they call cranberries! And this is well deserved, because aromatic cranberries are priceless gift nature, a real panacea for many diseases and an inexhaustible source of vitamins B, C, PP, which are vital for the functioning of human body. Due to the high content of proanthocyanidins, cranberries are considered a source of natural antibiotics and have a powerful antibacterial effect. It is indispensable for colds, diseases of the kidneys, genitourinary system and gastrointestinal tract.

People often call this berry the “berry of youth”, because it is rich in antioxidants that have a beneficial effect on our skin. That is why cranberries are often used for cooking and included in modern cosmetics.

Blueberry - the queen of wild berries

Benefit forest berries- this is a proven fact. Grown by nature itself, and not by human hands, these berries are a real treasure. They all have valuable properties, however, blueberries are especially useful among wild berries. Blueberries are a real record holder for the number of beneficial properties. It contains vitamins A, C, PP, B, iron, carotene, tannins, organic substances and essential oils.

Probably everyone knows today that blueberries strengthen eyesight: a number of products are made from them medicines, recommended for strengthening the retina and improving vision. However, not everyone knows about others unique properties this wild berry. And modern medicine has proven that blueberries are indispensable for anemia, gout, rheumatism, urolithiasis, inflammatory diseases mucous membranes of the mouth and upper respiratory tract.

In addition, blueberries contain pectin substances, which have a beneficial effect on the digestive system and help eliminate toxins and heavy metal salts from the body. That is why this wild berry is recommended for people suffering from obesity and metabolic disorders.

Raspberry - the berry of harmony

The beneficial properties of this aromatic and incredibly tasty berry are known to many. Well, who hasn't heard about the benefits? raspberry jam and didn’t eat it by the spoonful for colds and flu? But, indeed, it was not in vain that our grandmothers made jam from this berry; they knew about the health benefits of raspberries.

Raspberries contain vitamin C, magnesium, folic acid, iron, zinc and many other beneficial substances. Thanks to such a rich composition, it saves from colds, strengthens the walls of blood vessels and reduces blood pressure.

In addition, American scientists conducted a number of studies and discovered a substance from the group of anthocyanins in raspberries, which can destroy and slow down the growth of cancer cells in the body.

In recent years, raspberries have come to be called the “woman’s berry.” Japanese scientists have proven that sweet raspberry effective in combating overweight. The fact is that an integral component of the chemical composition of raspberries are lipolytic enzymes that promote the burning of fat in the body. The diuretic and choleretic properties of this berry are widely known, thanks to which salts and excess fluid are removed from the body.

Lingonberry - elixir of immortality

Our great-grandfathers called lingonberries the berry of immortality - of course, because in those distant times this berry was used to treat almost any ailment. Chemical composition lingonberries are unique. This is a medicine, a storehouse of vitamins, and an irreplaceable food product. Lingonberry has a powerful diuretic and antibacterial effect, so it is indispensable for cystitis, pyelonephritis, gout, and kidney diseases.

Interestingly, due to the high zinc content, strawberries can increase female and male libido. Doctors recommend eating at least one handful of this sweet berries before lovemaking.

As you can see, the healthiest berries are not luxury and exotic, they are products that we have known and loved since childhood. Juicy, tasty and aromatic - they are not inferior in their beneficial properties to fruits and vegetables, and rightfully deserve praise and the title of a real elixir of health, youth, beauty and longevity.

Suppliers and fans of overseas fruits and berries, such as guava and acai, insist on their super benefits. However, the results of recent research will please lovers of apples and grapes: the most vitamins are contained in foods familiar from childhood - albeit not always local.

PHOTO REX

If you dig a little deeper, it turns out that we often classify as fruits and berries something that actually does not belong to them. Without going into botanical details, let's consider how gastronomy divides the so-called fresh fruits into six categories:

Subtropical fruits include all citrus fruits (orange, grapefruit, tangerine, lemon) plus persimmon, fig, pomegranate. They are rich in vitamin C, potassium and folic acid. Vitamin C not only acts as a shield against colds, but also synthesizes collagen. Potassium maintains normal blood pressure, and folic acid promotes cell health.

Tropical fruits (papaya, kiwi, pineapple, banana, mango) are sources of the same vitamins and microelements as the previous group. Manganese is added to them, which is good for bones, thyroid gland, nervous system and maintaining normal blood sugar levels.

Stone fruits (cherries, sweet cherries, apricots, peach, plums) provide beta-carotene, potassium and vitamin C.

Pome fruits (apple, pear, quince, rowan) contain vitamin C and potassium, as well as fiber.

The beneficial properties of fruits are not limited to heavy doses of vitamins, minerals and fiber. Let's figure out what the healthiest fruits, berries and fruits are found on store shelves, which are most important for the body as a whole and external attractiveness in particular.

Blueberry

Nutritional value per 100 g: 24 kcal

For health: Blueberries rank first in antioxidant activity among dozens of other berries and fruits (and vegetables, by the way, too). Without exaggeration, it can be called the most useful berry in the world. In particular, anthocyanins, which give blueberries their beautiful blue-violet color, improve memory and increase learning ability. Blueberries help reduce the risk of developing age-related diseases such as Parkinson's disease and Alzheimer's disease. But its ability to improve vision is a myth. But the glycosides contained in the berries can reduce the risk of cataracts and glaucoma. Note for vegetarians: blueberries contain a lot of iron.

For beauty: Blueberry antioxidants are welcome guests in anti-aging face creams.

Apples

Nutritional value per 100 g: 52 kcal

For health: Apple is the most healthy fruit- also contains antioxidants and flavonoids, which may help reduce the risk of diabetes and asthma. One apple every day for a year can replace a cardiologist: the fruit reduces the level of “bad” cholesterol and increases the level of “good” cholesterol. Cardiovascular and digestive system will be grateful to polyphenols and pectin.

For beauty: Fruit acids contained in apples are the active ingredients of most peelings.

Grapefruit

Nutritional value per 100 g: 35 kcal

For health: An antioxidant called naringenin contained in grapefruit minimizes the risk of developing type 2 diabetes. Plant nutrients are good for your gut, pectin lowers cholesterol, and lycopene and flavonoids may protect against cancer. Alas, contrary to popular belief, grapefruit does not burn fat and calories, but it can speed up digestion and remove toxins.

For beauty: Essential oil This citrus relieves fatigue and invigorates. Cosmetics with grapefruit extract successfully fight cellulite and swelling, lighten pigmentation and exfoliate dead cells.

Grape

Nutritional value per 100 g: 67 kcal

For health: Grapes contain the most polyphenols. The main one - resveratol - reduces the level blood pressure and the risk of blood clots. Resveratol may also help stop the spread of many types of cancer, including breast cancer. Grapes fight all types of inflammation. IN dark varieties more nutrients than white ones.

For beauty: Grape seed oil preserves hyaluronic acid reserves and effectively fights the culprits of aging - free radicals.

Cranberry

Nutritional value per 100 g: 46 kcal

For health: The antibacterial properties of these red wild berries help in the prevention and treatment of infections and viruses; it’s not for nothing that doctors recommend drinking cranberry juice before and during epidemics of acute respiratory infections and influenza. Unsweetened juice will also replace mouthwash: antioxidants with the long name proanthocyanidins kill bacteria that cause bad smell and caries.

For beauty: Cranberry significantly improves the condition of problematic, oily and combination skin.

Three facts about fruits

1. Women need to eat three servings of fruit and berries per day.

2. EU legislation equates carrots, tomatoes, cucumbers, ginger, and sweet potatoes to fruits. This allows the production and export of preserves and jams, which, according to EU rules, can only be fruit or berry.

3. Frozen fruits are just as healthy (if not more so) than their fresh counterparts. The fruits begin to lose nutrients as soon as they are picked. But the time from garden to plate can take weeks. Freezing fruit immediately after picking helps preserve most of the nutritional value.

Although people say that you won’t be full from just one berry, the health benefits of even a single copy are overwhelming! My heart is tingling with anxiety - run to the strawberry patch, my throat is sore - visit the raspberry garden, the village is blind - go to the currant bush or for blueberries, the veins in your legs are bothering you - take a walk in the honeysuckle thickets or pay a visit to the cherry tree... But about everything in order.

GARDEN STRAWBERRY. Incredible, but true: what grows in your garden beds and is sold on the market under the guise of strawberries is actually called something completely different! Botanically speaking, you are dealing with garden strawberries, which is a hybrid of two parent varieties - Virginia and Chilean strawberries. It is this intercontinental “mix” of North and South American flora that we call strawberries. In her large, sweet and juicy berries. For example, there are more iron salts, which are necessary for red blood cells - erythrocytes to deliver oxygen from the lungs to tissues, than in apples, cherries and even mineral waters. And in terms of calcium and phosphorus content, which strengthen bones and teeth, strawberries have no equal among fruits and berries! In addition, this berry is rich in the vitamin of joy and vigor - ascorbic acid (vitamin C): support your mental and physical strength with an optimistic dessert if you are upset, anxious or simply tired.

A handful of berries a day will benefit the immune system and cardiovascular system, will serve as a prevention of atherosclerosis, relieve constipation, prevent the formation of kidney stones and gallbladder, will reduce hot flashes and other symptoms of menopause, help reduce blood pressure in hypertension and blood sugar in diabetes.

RASPBERRY. Everyone knows that raspberries are the first medicine for a cold. High content vitamins C and P, which activate the body's defenses and strengthen the walls of blood vessels, as well as salicylic acid, which provides a diaphoretic and antipyretic effect, makes it a worthy and completely safe replacement for aspirin. By the way, this medicine was first obtained from the leaves and fruits of raspberries and named after them (from the Latin asperum - “endowed with thorns”). Not a single synthetic aspirin of the highest purity has yet been able to compare with the natural analogue produced by medicinal berries. Why do you think bears go to raspberry fields? They are unlikely to be able to eat their fill of berries, but to heal and get vitamins for the whole winter ahead - this is for a sweet soul!

Raspberries have a lot of fiber stimulating intestinal function, potassium, which has a beneficial effect on the heart, and copper, which protects the nervous system from stress.

Have you tried black raspberries? This is sometimes called blackberry, which also has many healing properties. It is especially useful for ladies who have entered a crucial period of hormonal changes in the body. A third of a glass of blackberries a day or 1-2 cups of tea from its berries and leaves will relieve nervous tension, improve the health of the body, and relieve hot flashes, night sweats and other menopausal disorders.

CURRANT. Black lacquered berries are natural, natural multivitamins: they contain plenty of both A and groups B, C, K, P. In terms of ascorbic acid (vitamin C) content, for example, currants are second only to rose hips. Unlike most other berries and fruits, the vitamin value of which decreases with culinary processing and canning, ascorbic acid is perfectly preserved in currants due to the absence of an enzyme that breaks down this extremely healthy acid. Red currants are inferior to black currants in the amount of vitamin C, but they contain more carotene, which makes vision sharp, organic acids that increase appetite, and plant substances that have a laxative effect.

HONEYSUCKLE. Life plus youth, and together we get the name of the most rejuvenating berry. Its blue-blue fruits with a bluish waxy coating and juicy red-violet pulp ripen in late June-July. There is no less vitamin C in honeysuckle than in kiwi, and more rutin (vitamin P) than in rose hips. The pectin it contains improves digestion and detoxifies the body, cleansing it of harmful substances.

Honeysuckle also contains a particularly valuable compound - betaine: it protects blood vessels from atherosclerosis. And good blood vessels mean a long and active life without any heart attacks or strokes. Honeysuckle is also good for the heart: it facilitates its work, reducing high blood pressure due to its diuretic effect. Lubricate your skin with the juice of this berry - such a soft peeling will eliminate peeling and help refresh your face.
Blooming honeysuckle will perfectly decorate any garden. But when choosing bushes, keep in mind: there are about 250 types of honeysuckle, of which only 14 are edible.

CHERRY AND CHERRY. Multi-colored sour and sweet balls are one of the most favorite and healthy treats. Each berry contains “hidden” glucose (nourishes the brain and heart muscle, serves as a source of energy), pectin (suppresses putrefactive intestinal bacteria and removes fat from the body, restoring the desired slimness to the figure) and malic acid (“dissolves” harmful deposits on the walls of blood vessels). And also - fiber, which gets rid of excess cholesterol, beta-carotene, which protects against cancer, the “vitamin couple” C and P, which enhance the effect of each other, are also the indisputable advantages of these summer berries.

Coumarins- special compounds that prevent heart attack and stroke make cherries super-healing foods. True, they increase peristalsis and the formation of gases in the intestines, which means they are not recommended if you are prone to diarrhea and flatulence.

Better to freeze

Experts believe freezing the best way canning berries. No wonder today it has become so popular all over the world! When you make jam or marmalade, due to heat treatment up to 80–90% of ascorbic and folic acids, which the berries are especially rich in, are destroyed, and the content of sugar, which is not very healthy, increases several times, because if it is not added, the product will disappear.

When quickly frozen, vitamins, fruit acids and minerals are well preserved, and no additional sweetness! True, berries cannot be frozen again after thawing, otherwise they may deteriorate and even cause food poisoning!

Photo: ShutterStock/Fotodom.ru, living4media / Johner, living4media / Strauss, Friedrich /Fotodom.ru, PRTOp

It doesn’t matter whether you choose exotic goji and acai bowls, or you like raspberries, mulberries and blueberries - all berries benefit the body, this is known for sure. But what exactly is it about berries that makes them so healthy? It's not just about the low sugar and calorie content. Berries are extremely rich in nutrients and antioxidants, which have a beneficial effect on the entire human body.

Today, the Forest Fairy invites you to take a closer look at the properties of these gifts of nature and re-evaluate some of the beneficial berries that are widespread and available to everyone.

Beneficial properties of berries for the human body

Eat fresh berries every day in summer and frozen in winter to...

1. Protect your brain and slow down aging

Berries are great at fighting inflammatory markers of aging in the brain. Not only do they contain proteins that protect cells, but they can also change neuronal signals to prevent inflammation. Studies have shown that berries reduce the rate of age-related neurodegeneration and the resulting changes in human cognitive and motor functions (). Harvard Medical University also conducted a study on 16,000 women and found that consuming berries (strawberries and blueberries in the experiments) slowed the decline of cognitive abilities by an average of 2.5 years.

2. Improve digestion and cleanse the body

Berries are healthier for digestion than any fruit because they are easy to digest, contain a lot of fiber and little sugar. The latter makes them excellent choice for those who want to lose weight and consume less fructose ( fruit sugar). At the same time, insoluble fiber The fiber in berries helps detoxify the body, which has a positive effect on the health of the heart and nervous system. Some berries contain even more fiber than whole grain cereals. For example, 100 g of raspberries has 2.4 times more fiber than the same amount boiled buckwheat or quinoa! ()

3. Protect the heart and blood vessels

And although it does not outperform other berries in our ranking in terms of vitamins and minerals, in 100 g of blueberries you will find almost 100% of the recommended daily dose of vitamin C, 4% of the RDA of niacin, 18% of the RDA of manganese and up to 10% of the RDA of copper.

7. Gooseberry

Health benefits: potassium, vitamins B6 and A, fiber.

Gooseberries do not have a dark red or purple color, and therefore lag somewhat behind the berries described above in terms of antioxidant content. However, it has an ORAC score of 3332, which is comparable to red currant (3387).

In addition, by eating just 100 g of gooseberries you will get more than 60% of the recommended daily intake of vitamin C, 17% of the RDA of fiber, 6% of vitamin B6, 5% of potassium and 2% of vitamin A. Vitamin Ais essential for good vision, as well as healthy mucous membranes and skin.

8. Strawberry

Benefits: Vitamin C, potassium, manganese, folic acid.

Strawberries are one of the most low-calorie berries- only 32 kcal per 100 g of berries. At the same time, it contains quite a lot of flavonoid antioxidants, anthocyanins and ellagic acid, as well as lutein, zeaxanthin and beta-carotene. Like other berries, strawberries are very good for the heart and fighting inflammation. It is also rich in vitamin C (130% RDA per 100 g), folic acid(6% RDA) and B vitamins. Of the minerals, you will find in it about 20% RDA manganese and 4% potassium.

9. Red currant

Benefits: Fiber, vitamin K, iron and potassium.

Unlike black currants, red currants contain 2.3 times less antioxidants, but remain a rich source of fiber (17% RDA per 100 g of berries), vitamins B6, K (18% RDA) and C (91% RDA), copper, iron and the important electrolyte potassium, which is often deficient in the diet (up to 7% of the RDA).

10. Blueberries

Health benefits: vitamin K, antioxidants if the berry is wild.

Like blueberries, blueberries are one of the most antioxidant foods of all fruits, vegetables and spices. Research shows that these healthy berries fight memory loss, vision loss and other signs of aging, and may reduce bad cholesterol and the risk of heart disease.

The antioxidant value of blueberries mainly comes from polyphenolic anthocyanin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol. It also contains other flavonoid antioxidants, such as carotene-β, lutein and zeaxanthin. Studies have shown that the chlorogenic acid in blueberries helps lower sugar levels and control blood glucose levels in people with diabetes. diabetes mellitus Type II.

Wild blueberries should be much higher in our ranking of healthy berries, since they are rated almost 10,000 points on the orac scale. However, purchased blueberries have a value of only 4,669 points, which is significantly lower than that of currants, mulberries and cranberries.

But even blueberries from the store will bring many benefits to your health, because they remain rich in antioxidants, vitamin C (21% per 100 g of berries), vitamin K (32% RDA) and other microelements.

Below you can compare the beneficial properties of berries using tables specially prepared by us.

Antioxidant content of berries according to the ORAC scale

1. Black raspberry - 19220 on the orac scale
2. Elderberry - 14697
3. Wild blueberry – 9621
4. Cranberry – 9090
5. Black currant – 7957
6. Blueberry – 7570
7. Mulberry – 6130
8. Blackberry – 5905
9. Raspberry – 5065
10. Blueberry – 4669
11. Sea buckthorn – 4580
12. Strawberry – 4302
13. Red currant – 3387
14. Gooseberry - 3332.

Did you know that frozen berries retain more antioxidants than fresh ones? This is true as the harvested berries are usually frozen within 24 hours. Whereas in a store or at your home they can be stored for days before consumption, while the nutrients in them are destroyed by light and oxidation by air. Another advantage of freezing is the ability to nourish your body. beneficial properties berries in winter time, and indeed all year round.

To get maximum benefit from frozen foods, do not reheat them in microwave oven. This destroys many nutrients, especially vitamin C. Instead, place frozen berries in a bowl and refrigerate overnight. The next morning they will be ready to eat with oatmeal or any other way.

Table of calorie content and nutritional supplements in berries

How many calories, protein, fats, carbohydrates, sugar and fiber the healthiest berries contain - see in the table we specially prepared. The figures in it and the tables below are taken from open database .

*Here and below the RDD is the recommended daily norm consumption of macro- and microelements for the average adult. For children, adolescents and the elderly, as well as women during pregnancy and lactation, the numbers may differ significantly.

What vitamins do the most beneficial berries contain?

Berries are valuable source vitamins C, E and K. Compare different berries Our following table will help you with vitamin content:

How many minerals are in berries? Table

The beneficial minerals found in the berries round out this material. If you want to see more tables from the Forest Fairy with nutrients in food, write about it in the comments! What products should we consider next?