Superberries

Berry delicious

Goji berries (also called wolfberries or lycium berries)
These come from the Himalaya region: China, Tibet and Mongolia. They are dried and look a bit like a dried cranberry. In traditional Chinese medicine they are known for boosting the immune system, protecting eyesight, improving liver function, having cardiovascular health properties, and boosting sperm production. They are rich in beta-carotene, and have anti-fungal and anti-bacterial properties.

Acai berries
Pronounced 'ass-eye-ee', this Amazonian dark purple palm-tree berry grows in bunches like grapes but has large stones inside each fruit making it easiest to obtain in a smoothie. It is one of the dark berries with the highest antioxidant activity. The nutritional benefits of the fruit deteriorate quickly after picking, so the pulp is freeze-dried for use, and this is how it gets into your juices and smoothies.

The traditional use in the Amazon is for gastrointestinal problems. Being very high in fibre, a 100g of the freeze-dried powder would give an adult all the fibre needed for a day. It contains a phytosterol, which should compete with cholesterol making it good for cardiovascular health. When raw it is oily to the touch, being a good source of an omega-6 essential fatty acid and monounsaturated fatty acids.

Blueberries
You may think of these are North American fruit but we grow some very nice specimens in East Anglia. Blueberries are favourites of the detox brigade as they have a cleansing effect on the system and taste delicious. Like cranberries, they have potent anti-bacterial properties which make them helpful against cystitis. They are mooted to be eye-protective and are also good for heart health.

Cranberries
Known for some time as a remedy for treating cystitis, scientists now understand why they have this effect. The anthocyanins they contain have particular anti-bacterial, anti-adherance effects which means that bacteria can't stick to the side of the urinary tube or bladder. Cranberry juice has also been shown to have the same inhibiting effect on plaque, which adheres to artery walls and causes blockages, as red wine does.

Pomegranate
Not strictly a berry but a seed, and the required colour red, the juice is all the rage and can easily be found on supermarket shelves (but buy one with a high pomegranate content). They are rich in polyphenols, like tea and red wine, which helps to keep arteries healthy.

Elderberries
Great for supporting lung health in winter as they are powerfully protective because of the anthocyanins they contain. If you are unlikely to get round to making your own elderberry cordial (from the same plant that elderflowers come from) when they appear in winter, the extract is sold under the brand name Sambucol in health food shops.

Cherries
Okay, not a berry, but they are a dark red fruit and so share many of the same qualities. One study in New Scientist found that 20 cherries contained between 12-25mg of anthocyanins, which has more potent painkilling capability than an aspirin tablet.

Blackcurrants, blackberries, strawberries, raspberries
Just because these are more familiar, it doesn't mean they should be relegated to second best. They are every bit as super as the more fashionable berries. Blackcurrant has been familiar for ages as the most vitamin C-rich food of all and so appears in cordials. Blackberries and strawberries are also very good sources of vitamin C and are high in pectin, a fibre that is a tonic for the digestive system. And raspberries are actually one of the most pectin-rich fibrous fruits around so are ideal for anyone with digestive upset.