Berries are
5 TIMES MORE POWERFUL
than
vitamins
C
&
E
Nutritional Facts
Innumerable beneficial effects for the health
Natural antioxidant
5 times more powerful than vitamins C & E
Eating berries has innumerable beneficial effects for our body, and most of them are more powerful than the rest of fruits due to flavonoids, which are bioactive compounds that has to be with sensory properties of fruits (intense red/purple colour, acid taste) and they are considered as very antioxidant.
- Anticarcinogenic effects in different types of tumours as the development of cancer cells is inhibited.
- It helps to combat overweight.
- Beneficial for blood pressure as they reduce hypertension.
- It reduces blood cholesterol level.
- Beneficial for digestion.
- It helps to improve bowel transit thanks to its intake of fibre, and it prevents from constipation.
- It prevents from diabetes type 2 and reduces hyperglycaemia.
- Low caloric content.
Main compounds
| %IDR | Units (/100g) | Strawberry | Raspberry | Blackberry | Blueberry |
|---|---|---|---|---|---|
| Energy | Kcal | 1,10% | 1,79% | 1,48% | 1,97% |
| Proteins | g | 1,16% | 2,07% | 2,40% | 1,28% |
| Lipids | g | 0,29% | 0,62% | 0,47% | 0,31% |
| Carbohydrates | g | 2,13% | 3,32% | 2,67% | 4,03% |
| Dietary fibre | g | 5,26% | 17,11% | 13,95% | 6,32% |
| Sugars | g | 13,58% | 12,28% | 13,56% | 27,67% |
Minerals
| %IDR | Units (/100g) | Strawberry | Raspberry | Backberry | Blueberry |
|---|---|---|---|---|---|
| Calcium | mg | 1,78% | 2,78% | 3,22% | 0,67% |
| Iron | mg | 5,56% | 7,67% | 6,89% | 3,11% |
| Magnesium | mg | 3,71% | 6,29% | 5,71% | 1,71% |
| Phosphorus | mg | 3,43% | 4,14% | 3,14% | 1,71% |
| Potassium | mg | 4,94% | 4,87% | 5,23% | 2,48% |
| Sodium | mg | 0,07% | 0,07% | 0,07% | 0,07% |
| Zinc | mg | 1,47% | 4,42% | 5,58% | 1,68% |
Vitamins
| %IDR | Units (/100g) | Strawberry | Raspberry | Blackberry | Blueberry |
|---|---|---|---|---|---|
| Vitamine C | mg | 98,00% | 43,67% | 35,00% | 16,17% |
| Thiamine | mg | 2,00% | 2,67% | 1,67% | 3,08% |
| Riboflavin | mg | 1,38% | 2,38% | 1,63% | 2,56% |
| Niacin | mg | 2,14% | 3,32% | 3,59% | 2,32% |
| Pyridoxine | mg | 3,13% | 3,67% | 2,00% | 3,47% |
| Folates | ug | 8,00% | 7,00% | 8,33% | 2,00% |
| Vitamin B12 | ug | 0,00% | 0,00% | 0,00% | 0,00% |
| Vitamin A | ug | 0,14% | 0,29% | 1,57% | 0,43% |
| Vitamin E | mg | 1,93% | 5,80% | 7,80% | 3,80% |
| Vitamin D | IU | 0,00% | 0,00% | 0,00% | 0,00% |
Healthy lifestyle
"Health is a state of complete physical, mental and social well-being", WHO
Having a nutritious diet based mainly of food of plant origin instead of food of animal origin.
Eating bread, cereals, pasta, rice or potatoes several times a day.
Eating various vegetables several times a day, preferably fresh and local (400g a day at least)
Keeping the body weight around the recommended limits (18,5/25 BMI) due to moderate levels of physical activity. It is preferable to do exercise every day.
Controlling the intake of fats (it must not be more than 30% of the daily energy) and replace most of the saturated fats by insaturated oils, for example.
Steaming, baking, boiling or using the microwave are recommended cooking methods because they help to reduce the amount of added fats.
Choosing a low-salt diet. The total intake of salt must not exceed the equivalent of a teaspoon (6g a day), - including salt in bread and processed food, cured or preserved).
If consuming alcohol, the intake must not be more than 2 drinks a day (each one with 10g of alcohol).
Choosing low-sugar content food, and consume measured sugar so that sweetened beverages and sweeties would be limited.
Promoting the exclusive breastfeeding until 4 months, and the introduction of complementary and suitable food products for 6 months-aged children.
Replacing fat meat by legumes, fish or poultry meat.
Consuming of milk and low-fat/low-salt dairy products.