Looking for something to add to your porridge this winter? Raspberries and blackberries fruits pack a powerful nutritional punch, taste great and can add a vibrant zing to a dull winter morning.
Good for your gut
Raspberries and blackberries contain phytonutrients, which have high antioxidant activity – research has shown this could be key to a healthy gut. Gut health has been linked to improved immunity, health and brain function and, weight management.
Up your antioxidants
Raspberries and blackberries are packed full of phytonutrients, including phenolic acids, flavonoids and tannins.
Phytonutrients are important in our diets because they act as antioxidants to fight free radicals and protect against cardiovascular disease, cancer and cellular ageing.
Fight lifestyle diseases
A 2016 review on raspberries and health suggested that unique components in raspberries have benefits for inflammation, oxidation and metabolism – effects that were associated with a reduced risk of conditions such as type 2 diabetes and heart disease.
Fill up on fibre
Raspberries and blackberries are an excellent source of fibre. Just one serve (150g) will provide more than 30% of the daily fibre target for Australian adults.
Watch your waist
The fibre in raspberries and blackberries can help keep you fuller for longer. A 150g serve of berries provides almost a third of the daily recommended intake of fibre and contains less than 300kj.
Up your vitamins
Just one serve of either blackberries or raspberries will mean that you meet the recommended daily intake for vitamin C. It will also provide a third of your recommended intake for vitamin K, an important vitamin for blood clotting and healthy growth and development in children.
Raspberries and blackberries are both good sources of folate, important for healthy growth and development. A serve of berries provides around 1/4 of the RDI for adults and children over three years.
* A serve = 150g