So what is all this fuss about berries? It is increasingly the between-meal nibble of choice for celebrities, but what can they do for the rest of us?

Superstars eat Superberries

Liz Hurley, Mischa Barton and Madonna, who no doubt are getting top-end advice from leading nutritionists, are said to be nibbling on Goji on a daily basis. Meanwhile, nutritionist to the stars, Dr Perricone's top 10 foods includes Acai.

All fruits and vegetables are good for you but do some have health properties that increase their value? Rather than assume these berries are a passing trend, we should be sitting up and taking notice because they are definitely a good thing. But you'd better hurry up if you want to stay in the groove, or the trend will have moved on. It is rumoured we'll all be eating the Australian billy-goat plum and the South American camu-camu soon!

Berry good

Berries are particularly high in compounds called anthocyanins, which are antioxidant polyphenols. The reason they deliver these compounds is because they are red, and anthocyanins are pigments. Berries also tend to be extremely high in vitamin C, often more so than oranges. The fibre they contain, pectin, is particularly beneficial for digestive health, and some berries contain enough fibre to make a very significant contribution to daily intake.

Studies by the USDA Human Research Centre on Ageing at Tufts University indicate that diets high in fruit and vegetables slow ageing. They have developed ORAC (Oxygen Radical Absorbance Capacity) to measure the ability of fruits and vegetables to quench damaging free radicals, which are linked to heart disease, cancer and Alzheimers, as well as more trivial concerns such as wrinkles.

Fruits and vegetables, which can contain several of the 4,000 flavonoids, or plant compounds, which are linked to good health, have been given individual ORAC values. Tufts advise 3,000 to 6,000 units daily and this is where the berry comes in. Per 100g, Goji provide a remarkable 25,000 units, pomegranates about 3,300, blueberries 2,400, cranberries 1,700 and raspberries 1,200.

Real life seems to be following the theory. In Finland they once had one of the worst track records for heart disease in Europe until they introduced health measures to combat the problem and saw a 50 per cent drop in 20 years. One important measure was encouraging the regular consumption of berries.

Berry careful

It is important to pay attention to the source of the berries you are consuming. Fresh is always good, frozen is just as good. Dried are just fine and probably the only way of getting really exotic species. Be very careful of juices and smoothies however, and check how much actual fruit extract there is.

Juices, for instance, are often sugar, citric acid and preservatives rather than just juice. Health bars, mueslis and cereals are all great but again you may get more benefit by just chucking in a handful of dried or fresh berries so you know you are getting a decent portion.

While superberries are undoubtedly a bonus, some of the claims made for them are unrealistic and even irresponsible. Berries will give a potent antioxidant boost to your diet and they could very reasonably provide protection against the worst effects of ageing and some nasty diseases if eaten over the long-term as part of a varied diet. But they won't cure cancer, they are not fruit-Viagra and a handful of berries won't magic away your cellulite!

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.