🫐 Berries: Strawberry, Blueberry & Friends — the Antioxidant All-Stars
📝 Last reviewed: August 2026
Why berries are special: their deep colours come from anthocyanins — polyphenol pigments that are among the most studied plant compounds. Berries also deliver vitamin C, fibre and folate with low sugar.
Strawberry: 94% of daily vitamin C per cup + folate + low GI. Wash well — strawberries absorb pesticides (soak in salted/vinegared water, rinse).
Blueberry: the memory fruit — anthocyanins linked in cohort studies to slower cognitive ageing. 1 cup ≈ 4g fibre, 24% of daily C, only 84 calories.
Raspberry & blackberry: the fibre champions — 8g fibre per cup (30% of daily need) + manganese. Fragile — eat within 2 days.
Frozen vs fresh: frozen berries are picked at peak ripeness and frozen within hours — nutritionally equal to fresh and often cheaper. Perfect for smoothies and overnight oats.
How to eat more: a handful on porridge/yoghurt at breakfast, berries as the 3pm snack, frozen berries in smoothies, and berry compote (gentle simmer, no added sugar) on pancakes. One cup a day is the practical target.
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