Little berries pack a lot of punch

Cathal Barry takes a look at the benefits of berries

Last week we took a look at the wide raging health benefits associated with the blueberry, but such benefits are not limited to the blueberry alone.

Many other berries are equally potent packages that can protect your heart, lower your blood pressure, and guard against disease.

If blueberries get boring, here are five suggestions that can easily fill in and aide in adding a wider variety of colourful fruits into your diet.


The blackcurrant ranks among the best super fruits due to its richness in nutrients, vitamins and minerals. Blackcurrants have high levels of fibre, vitamins C, B2, E, K, calcium, iron and selenium. They also contain very potent antioxidants that may help prevent arthritis and reduce inflammation. Blackcurrants also may have an impact in preventing heart disease, cancer, Alzheimer’s, visual function and diabetes.


Blackberries have a very high fibre and selenium content, and just like blueberries are full of antioxidants. They also contain polyphenols and anthocyanins which may help prevent cancer and heart disease. Blackberries are different from blueberries in that they can grow anywhere, while blueberries only grow in acidic soil.


The cranberry’s nutritional value consists of High levels of Vitamin K and Selenium. Due to their high antibiotic property cranberries have become notable as a common remedy for urinary tract infections.

Cranberries also have anti-viral properties, which are beneficial to cholesterol and may help prevent kidney stones and cancer.


The Raspberry’s nutritional value is highest in fibre, vitamins B2 & K, calcium, iron and selenium. One unique nutrient to the raspberry is ellagic acid, an important cancer-preventing antioxidant not sold as dietary supplement.

Its antioxidant properties are also linked to possible health benefits in reducing heart disease, diabetes, aiding in visual function, brain function, aging, and providing antibiotic properties.


Packed with vitamins, fibre, and particularly high levels of antioxidants, strawberries are a sodium-free, fat-free, cholesterol-free, and low-calorie food.

They rank among some of the top fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving – about eight strawberries – provides more vitamin C than an orange.