Feeling fruity

Strawberries
Just seven straberries contain 65mg vitamin C, the same amount as a small orange and a lot more than the Department of Health's recommendation of 40mg daily for adults. Vitamin C helpds wounds to heal, boosts immunity thereby preventing infections, and is a key component of collagen, which keeps skin smooth and wrinkle free.
The facts: Per 100g: 27 calories, 0.1g fat, 1.1g fibre, 77mg Vitamin C

Raspberries
These are packed with plant compounds that may help to prevent cancer. One of the most important of these is ellagic acis, which animal studies show may intefere with various steps in the development of cancers of the colon, oesophagus, liver, lung and skin. Meanwhile, early research shows that quercetin, another anti-cancer compound found in large amounts of raspberries, may also block the release of histamins, helping to ease symptoms of allergies such as hay fever.
The fatcs: Per 100g: 25 calories, 0.3g fat, 2.5g fibre and 32mg vitamin C

Cranberries
Much of the buzz surrounding cranberries relates to their role in helping to prevent and treaty urinary tract infections such as cystitis. Research tells us that the magic ingredients are naturally occuring plant compounds called anthocyanins. it's thought that anthycyanins reduce the risk of urinary infections by helping to stop bacteria, like E.Coli from sticking to the urinary tract wall. Recent research suggests these anthycyanins may also act against the bacteria that cause stomach ulcers and gun disease.
The facts: per 100g: 46 calories, 0.1g fat, 4.6g fibre 13mg vitamin C

Blueberries
Packed with a bariety of antioxidants, blueberries are the ultimate nutrient powerhouses. According to scientists, fruit and veg that contain many different antioxidants have a high oxygen radical absorption capacity (ORAC) value, and blueberries have one of the highest of all. A recent study found that foods with a high ORAC score helped to slow age related problems such as loss of balance, co-ordination and short term memory.

The facts: Per 100g: 57 calories, 0.3g fat, 2.4g fibre, 10mg vitamin C

Blackberries
These also have a high ORAC value and are packed with anthocyanins and ellagic acis, but blackerried differ from other berries in that they also make a significant contribution to vitamin E intakes. While healthy eating guildelines recommend a daily intake of 3mg for women, and 4mg for men, a 100g serving of blackberries provides 2.5mg compared with just 0.2mg in strawberries and 0.5mg in raspberries. Vitamin E is especially good for protecting against heart attacks and strokes, by reducing the harmful effects of LDL cholesterol and precenting blood clots.
The facts: Per 100mg: 25 calories, 0.2g fat, 3.1g fibre, 15mg vitamin C

July 2004