Tasty, colourful, loved by many, very healthy, yet still eaten far too little. BERRIES are especially valuable for everyone's health, including women, men, and children. With berry season approaching, we spoke with healthy eating therapist Deimantė Rapalytė-Kuliešienė about the benefits of berries, when we should eat them, and how often.
Deimantė, you mentioned that people tend to eat far fewer berries than they should. Can you briefly explain what makes them so special?
Berries are rich in antioxidants and polyphenols, which is reflected in their bright, deeply staining colours. Unlike many fruits, berries contain less sugar, which makes them suitable for people with diabetes and those with cancer. Thanks to their unique composition, berries also have a strong protective effect on the brain and eyesight.
Which berries are eaten less often, but you would personally recommend people eat more of?
I would probably highlight aronia berries the most. They contain a large amount of the antioxidant resveratrol, a compound that is also found in plants and helps protect them from mould, fungi, and harsh climatic conditions. After discovering these properties, scientists began studying how they could apply to the human body.
Can you eat too many berries?
As with anything, I think it is possible if you eat a couple of buckets of berries. In that case, you would most likely experience an allergic reaction. I would therefore suggest consuming around one bowl of fresh berries per day, or at least 2–3 tablespoons of berry powder.
What are your TOP 5 berries and why?
Oh, that is so difficult to choose! They are all very beneficial, but my personal favourites are:
They are very tasty, children enjoy eating them, and they contain plenty of vitamins, minerals, and antioxidants.
Why are berries particularly valuable for women?
Thanks to their vitamin C and antioxidant content, they can greatly benefit the condition of the skin, support collagen production, slow ageing processes, and help protect against the premature formation of wrinkles. Cranberries, in particular, can also contribute to maintaining a healthy bladder. They contain D-mannose, a compound that helps prevent bacteria from attaching to the bladder.
Men should eat more berries too. Why?
Many men suffer from high blood pressure and cardiovascular conditions. Compounds found in berries called anthocyanins can help improve blood vessel health, and a scientific study showed that eating one cup of blueberries per day reduced blood pressure measurements.
Berries are also beneficial for prostate health and can help support testosterone production.
What berry benefits would you highlight for children?
For children, berries can be particularly useful for supporting the immune system because they contain plenty of vitamin C.
Berries are also especially important for brain function and eyesight.
Of course, all of this is relevant not only to children but to adults as well.
What are your three favourite ways to use berries?
I make smoothies and add berries to porridge and Greek yoghurt.
How many berries would you recommend eating per day?
Up to two cups of fresh berries.
Why do you think people do not eat enough berries?
People often do not know about the health-promoting properties of berries. Another reason is seasonality. During winter, people may not want to buy imported berries, so they simply stop eating them altogether.
In these cases, I recommend berry powders to my clients as an alternative and encourage them to use them in different dishes. You can choose dried berries, whether freeze-dried or warm-air dried, as well as berry powders. Add them to porridge, yoghurt, and smoothies, mix them into pancake batter, or use them when baking muffins and cakes.
