Properties of berries

Berries are small fruits found in forests with an intense colour on their skin or inside. Blueberries, raspberries, strawberries, blackcurrants, redcurrants and blackberries are the main varieties.

Properties of berries

• They are antioxidants, which protect our cognitive abilities and eyesight.
• They are good for the skin as they have a large amount of antioxidants that fight free radicals, which cause cell degeneration and skin ageing.
• Rich in vitamins such as C or K, and minerals such as manganese, which contributes to bone maintenance and the natural generation of connective tissue.
• They contain folates, which contribute to the formation of blood cells, help regulate the immune system and reduce tiredness and fatigue.
• They contain vitamin C, which contributes to the normal formation of collagen that aids the function of blood vessels, bones, cartilage and skin, and improves iron absorption.

Reasons to include them in your diet

• Blueberries: help strengthen the immune system. They are low in fat and a source of vitamins C and K and manganese, which protect bones.
• Raspberries: they can be yellow, black, orange and even white. Their properties include vitamin C (it's an antioxidant, prevents tiredness and fatigue, and helps the absorption of iron) and fibre and they are a source of folic acid (good for pregnant women) and manganese (good for bones).
• Strawberries: provide fibre, antioxidants and vitamin C. They have many nutritional and therapeutic qualities.
• Currants: they can be of different colours, although black is the sweetest and is especially rich in vitamin C.
• Blackberries: they have few calories, no saturated fats and are a source of folic acid, which contributes to the growth of maternal tissues during pregnancy.

Easy recipe ideas to include berries in your diet

- For breakfast:

• Berry smoothie, shake or juice.
• Yogurt with berries and nuts.

- In salads: adding any type of red fruit, you will give it a touch of colour and flavour.

- Pastries: cakes (typical cheesecake with blueberries or strawberries), jams, jellies or homemade muffins with blueberries; strawberry mousse...

- As a dessert: strawberries with cream or orange juice, chocolate fondue with strawberries, raspberries...

- As an ingredient for sweet sauces, to accompany meats and vegetables, for a bittersweet taste.

Did you know...

Berries should be stored in the fridge so they don't spoil. As they are delicate fruits, we must avoid leaving them to soak and only wash them when they are ready to be consumed.