Nutritional Facts of Berries as Juice Ingredients

Think anti-aging and berries will naturally come to mind. Berries are well known for being a super antioxidant. Many cosmetic brands and health drinks have also made berries a key ingredient and selling point for their products. It’s almost like a magic pill to increase sales and profits. There is no harm in consuming commercial berry health drinks but a more excellent way would be to drink fresh berry juices or smoothies.

Understanding the nutritional facts of fruits and vegetables will help you in juicing healthy juices that best meet your health needs. In our last post, we discussed some of the more popular vegetables used in juicing. Today, we will cover the nutritional facts of berries and how they benefit your health.

There are many types of berries in the market and each has their own nutritional value. In this article, we will discuss the more common berries used in juicing – Blueberry, Cranberry, Raspberry, Strawberry and Blackberry.

Types of Berries and their Nutrition Information

Blueberry

Blueberries are powerful antioxidants and make great tasting juices

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A popular juice ingredient, blueberry can be used both fresh and frozen. Being the least perishable among berries, blueberry is a convenient juice ingredient as it can be frozen and used anytime you feel like having a little berry in your fresh juice or smoothie.

Blueberry offers a good amount of beta-carotene, vitamin B complex and vitamin C. Beta-carotene is essential for healthy eyes and skin. It is also a good nutrient for our immune system. Blueberry is also a good source of potassium and calcium. Potassium is vital in the maintenance of our body’s acid/base (pH) balance. Too much acidity in our body will trigger inflammation, which in turn leads to a host of other diseases. Potassium is also important for nerve transmission and muscle contraction. Other minerals found in blueberry include magnesium, phosphorus, chlorine and sulphur.

The skin of blueberry contains high concentrations of antioxidants that can eliminate harmful bacteria in the gut. Compared with other fruits and vegetables, blueberries are much more superior in disease-fighting and anti-aging properties.

Cranberry

Cranberry is a natural diuretic and powerful urinary tract cleanser. Similar to blueberry, cranberry is a good source of beta-carotene, vitamin C and vitamin B complex. In addition, it contains folic acid and other minerals such as calcium, potassium, magnesium, phosphorus, iron and sulphur. It is a known fact that calcium is vital in the maintenance of strong bones and teeth. The lesser known benefits of calcium is its important role in maintaining regular heart rhythm, pH balance and the transmission of nerve impulses and muscle movements.

Cranberry is the nemesis of urinary tract infections as it stops E.Coli bacteria from adhering to the walls of the urinary tract. Bacteria are destroyed as cranberries increase the acidity of urine. Cranberry juice is useful for treating cystitis.

Raspberry

Raspberry makes an excellent juice ingredient with its abundant phytochemicals, good supply of vitamin C and folic acid. Folic acid, also known as folate or vitamin B9 protects the body against cardiovascular diseases, certain cancers and various neurological disorders.

Minerals present in raspberry comprise of calcium, magnesium, potassium, iron, zinc, phosphorus, chlorine and sulphur. If you want to have strong bones, beautiful hair, nails and skin, include raspberry in your next juice recipe.

Raspberry contains beta-carotene as well, but in smaller amount. Other vitamins include B1, B2, B3, B5, B6 and vitamin E. Vitamin B5, also known as pantothenic acid is essential in the breaking down of fats, carbohydrates and proteins. Hence, raspberries are often used in juice recipes that promote weight loss.

In addition to weight loss, raspberry is also a good juice ingredient in fighting viral diseases, calming digestive tract and regulating menstrual cycles. You can even call raspberry a ‘happy fruit’ as it has uplifting properties that generally makes one feel good.

Strawberry

Very few people would reject a glass of strawberry smoothie. Naturally sweet in taste and energy-boosting, strawberry is packed with beta-carotene, vitamin C, vitamin E and folic acid. Other vitamins found in strawberry also include vitamins B1, B2, B3, B6, pantothenic acid and biotin. Biotin, also known as vitamin H or vitamin B7, is responsible for keeping our hair and skin beautiful. Vanity aside, biotin plays a more crucial role in the metabolism of carbohydrates, fats and proteins, and the subsequent release of energy into the body.

Mildly diuretic, strawberry makes a wonderful antioxidant juice and body cleansing drink. Not only does it detoxify the body, it also offers a delicious taste and boost energy. Like other berries, strawberry contains vital minerals such as calcium, potassium, phosphorus, magnesium, sulphur and chlorine.

Blackberry

Rich in beta-carotene, vitamins C and E, blackberry is another powerful antioxidant juice. Vitamin C is a daily necessity for the maintenance of healthy skin, teeth and gums. Vitamin C strengthens the immune system and aids in wound recovery and fights against cancer. Meanwhile, vitamin E is the all important antioxidant that protects the cells and tissues from toxins and free radicals. It is also known to help in the prevention of cancer and cardiovascular heart diseases.

As with other berries, blackberries contain calcium, magnesium, potassium, sodium and phosphorus. With the Standard American Diet, most people are taking way too much salt than what the body needs. An increased intake of potassium may help counter the problems associated with high sodium intake.

Blackberries are an excellent fruit for mixing into your juices and smoothies. With its strong anti-aging properties and immune-boosting function, blackberries are bound to make you look good and feel great.

Conclusion

Now that you have read the nutritional information of berries, wouldn’t you agree that it is “berry” good to start adding berries to your juices and smoothies? In the coming posts, we will look at other fruits commonly used in fresh juices.

Do you have a favorite berry juice or smoothie recipe that you would like to share? Do leave your comments after reading. We’ll be delighted to hear your secret recipes. Alternatively, you may also drop us an email here.

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