Home > Natural Health > Medicinal plants 03 November 2014 Berries for a younger, healthier you Boost your health and ward off disease with delicious, magical berries – the ultimate superfood. 0 Boost your health and ward off disease with delicious, magical berries – the ultimate superfood. ~ Assess Ask the natural health expert » Learn Natural therapies to try » Quiz Is my vegetarian diet balanced? » Test yourself: How flexible are you? » A quick guide to The Atkins Diet This medicinal plant that only grows in the Western Cape could replace antibiotics one day They say dynamite comes in small packages. Well, berries are no exception. These tantalising fruits may be small in size, but they’re big in taste and health benefits.Whether you like blueberries, blackberries, strawberries or raspberries, you can rest assured that all the different kinds of berries are packed with fibre, vitamins, minerals and antioxidants. Plus, they’re low in kilojoules.Read: Discover spirulina as a superfoodUnfortunately, berries can be expensive. Our advice? Plant your own, and freeze your summer crop to enjoy your favourite berries right throughout the year . . .HistoryHumans have consumed berries for centuries. In fact, research published in the Journal of Agricultural and Food Chemistry in 2008 reveals that a variety of wild berries, including serviceberry, highbush cranberry, chokeberry and silver buffaloberry, were traditionally used by native North Americans – both medicinally and as a food source. Eaten fresh or dried, berries were a tradition in the diets of these tribal communities, where they were recognised for their role in promoting health and protection against disease. According to a review article by Dhiraj Vattem and co-workers from the University of Massachusetts, published in the Asia Pacific Journal of Clinical Nutrition in 2005, the juice of the cranberry, for instance, was used by populations in North America as a folk remedy to treat urinary tract infections (UTIs). To this day, cranberries are still used to treat and prevent UTIs. Read: What’s so 'super' about superfoods?Berries were also used medicinally in parts of South America. Research done by the University of Illinois in 2010 revealed that Aristotelia chilensis, a small, edible purple-black berry grown in central and southern Chile and western Argentina, was used in folk medicine to treat sore throats, kidney pains, ulcers, fever, haemorrhoids, inflammation, diarrhoea, lesions, migraines and scars. Today, berry extracts and antioxidants can be found in thousands of alternative remedies, supplements and medications. Health benefitsBerries are an important dietary source of fibre as well as vitamins (especially vitamin C) and minerals (including folic acid and potassium) – all of which are essential to human functioning. Berries are also a superb source of phytochemicals such as anthocyanins, flavonols and polyphenols. These powerful antioxidants found in the berries’ colour pigments are known for their potential to protect against heart disease, cancer, osteoporosis and ageing.Read: 'Superfoods' everyone should eatIt’s been noted that berries seem to play an important anti-inflammatory role in the body, which helps to protect it against chronic disease.Many nutritionists regard blueberries, acai berries and goji berries as “superfoods”.How to include berries in your dietPop a few berries, fresh or dried, into a smoothie, or add some to your favourite breakfast cereal for an antioxidant boost, extra fibre and a kick of flavour. Sprinkle your favourite berries over a salad for some colour and a hint of sweetness. Can’t get yourself to drink enough water? Turn tap water into a delightful drink by adding a squeeze of lemon and a few berries for flavour.Cut overly sugary, fatty desserts from your diet and indulge in berries with vanilla yoghurt instead.Blitz a handful or two of berries, a dash of ice-cold water, and a teaspoon of balsamic vinegar in a blender and enjoy over ice cream.Tip: The darker and more colourful the berries, the healthier they are. So, add the dark berries to your shopping basket and eat them as fresh as possible.Read More:Moringa – the miracle protein plantDetox the natural way with chlorellaThe magic of ChiaImage: Berries on wooden background from Shutterstock. References:- Kraft BTF, Dey M, Rogers RB, Ribnicky DM, Gipp DM, Cefalu WT, Raskin I, Lila MA. 2008. Phytochemical composition and metabolic performance-enhancing activity of dietary berries traditionally used by native north Americans. J Agric Food Chem. [cited 2014 Sept 16]; 56:654–660. Available from National Institute of Health- Vattem DA, Ghaedian R, Shetty K. 2005. Enhancing health benefits of berries through phenolic antioxidant enrichment: focus on cranberry. Asia Pacific Journal of Clinical Nutrition. 14(2):120-130. Available from Asia Pac J Clin Nutr - Schreckinger ME, Lotton J, Lila MA, de Mejia EG. 2010. Berries from South America: a comprehensive review on chemistry, health potential, and commercialization. Journal of medicinal food. 13(2), 233-246. Available from Research Gate- Beattie J, Crozier, A, Duthie GG. 2005. Potential health benefits of berries. Current Nutrition & Food Science. 1(1):71-86. Available from Research Gate Kelly Abrahams, Health24 NEXT ON HEALTH24X 7 reasons why you should drink matcha tea 2016-03-02 14:07 More: Natural HealthMedicinal plants advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors 10 facts about diabetes and insulin you need to know How to care for your vaginal flora JHB - Free Caregiver Workshop with TENA experts - 15 February JHB - Free home visit and assessment with a TENA nurse advisor Live healthier Hello? » SEE: Interesting facts about hearing loss Earworms: Let it go Is it bad to sleep with earplugs all the time? SEE: Do women hear better than men? The reason why men often appear not to be listening could be because they actually can't hear you. Confident smile? » Acidic drinks can harm your kids' smiles The facts on bleaching your teeth Am I taking good care of my teeth? Why are my teeth stained? We know the rules – brush your teeth twice a day and floss to keep them healthy. But, have you ever wondered what causes those stains that sometimes appear?