When you think of the diet of early humans, you probably think of one specific food: meat. But research shows that Paleolithic people actually had a fairly plant-based diet. In fact, they consumed a lot of root vegetables, herbs, and many Wild berries. Although that was thousands of years ago, berries are still very popular today, although these days they are more commonly found at farm stands and grocery stores.
Jump to the berry
But that being said, we could all use more. According to a survey by the Centers for Disease Control and Prevention, only 12.3% of American adults eat the recommended daily amount of fruit. It makes sense to eat more berries: Not only are they vitamin-packed and packed with antioxidants and fiber, they’re also delicious.
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Find out why eating more berries is good for your health and get a guide to the most popular types of berries on the market, plus delicious vegan recipe tips.
What are the health benefits of eating berries?
According to Eric Lim, PhD, professor of epidemiology and nutrition, “on average, people who eat more berries seem to live a little longer,” which may be because berries are high in antioxidants and other nutrients that help protect your body’s cells from damage caused by harmful free radicals.
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Berries are also rich in fiber, which is important for maintaining gut health, and vitamin C, which serves many functions in the body, including supporting the immune system. According to Healthline, one cup of strawberries contains about 150% of the daily recommended intake of vitamin C.
Berries also have anti-inflammatory properties and contain nutrients such as potassium, magnesium and vitamin K, as well as prebiotics that help maintain gut health.
8 types of berry tops
There is hundreds There are many different types of berries, and they come in all different shapes, sizes, and colors. There are also many fruits that look and act like berries but are considered aggregates in the botanical world. For example, strawberries and raspberries are technically aggregates, but are often called berries in the food and nutrition world and treated as such, so we’ve included them in the list below.
To find real berries and berries, you can forage like cavemen (but be careful of poisonous varieties), grow them in your own garden, or go to a farmers’ market or grocery store. Here are some of the most popular varieties you’ll find in stores (though this is by no means a complete list; listing them all would be too numerous to list). eternally).
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1 strawberry
Perhaps one of the most popular fruits, strawberries are sweet, juicy, vibrant red, and slightly heart-shaped (hence why they’re often seen as a romantic fruit). As well as being rich in vitamin C, the fruit also contains folate, potassium, and around 1.6 grams of dietary fiber per 80 grams.
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2 blueberry
Known for their deep blue, almost purplish color, blueberries (they’re real berries!) are smaller than strawberries and not nearly as sweet, but they’re juicy and delicious and a great source of nutrients like vitamin E, vitamin C, potassium and dietary fiber.
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3 raspberry
Bright red and pink, raspberries (another collective fruit) always stand out on a plate. They are a little soft, but have a pleasant sweetness and a hint of sourness. Unripe raspberries are sour, so be careful not to over-ripen them. Raspberries are a source of nutrients such as vitamins C and E, selenium, beta-carotene, and fiber (one cup contains about 8 grams of fiber!).
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Four blackberries
Blackberries are similar in shape and texture to raspberries, but a little harder and darker. They’re small, purple, and packed with tart flavor. If you like your fruit super sweet, choose the ripest blackberries you can find in the store. They’re also a collective fruit and are high in fiber, manganese, vitamin C, and potassium.
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Five cranberry
Ruby red cranberries (which are also real berries) are especially popular around the holidays, but there’s no rule that says you have to eat them only at this time of year: High in vitamin D, vitamin C and iron, cranberries are a fairly tart fruit (sweet-tasting beware!).
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6 Acai berry
Although considered a berry, the acai berry is actually classified as a stone fruit scientifically. It is native to the Amazon rainforest but has recently become popular around the world (thanks to the growing popularity of the acai bowl). It has a deep purple skin and yellow flesh with an earthy, chocolate-like taste. It is a good source of fiber, vitamin A, calcium, and carbohydrates.
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7 Elderberry
Similar in appearance to blueberries, elderberries (another true berry) are small and deep purple in color and have a sweet, earthy flavor with just the right amount of tartness. Elderberries are high in antioxidants and dietary fiber, but take care when cooking with them as they can be toxic if eaten raw.
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8 gooseberry
Gooseberries look a bit like large green grapes, but are quite hard in texture and have a sour taste, but as they mature, they become sweeter in taste (and turn yellow or red in color). Gooseberries are true berries and are a source of nutrients, including dietary fiber, vitamin C, vitamin B5, and vitamin B6.
Vegan recipes using berries
If you’re craving berries right now (and you can’t help it), here are some of our favorite berry-filled recipes that are delicious, nutritious, and guaranteed to leave you coming back for more with every bite.
1 Mixed Berry Pie Crumble Bars
Frozen blueberries, raspberries and blackberries are the main ingredients in this sweet and sticky crumble bar that’s perfect as a dessert or a satisfying afternoon snack.
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Rachel Ama
2 Coconut cake with stewed berries
Replace your regular cheesecake recipe with this no-bake braised berry coconut cake made with creamy coconut milk and a delicious mix of fresh mixed berries.
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Christine Wong
3 Rustic Summer Berry Galette
If you’re hosting a party this summer, this berry galette is sure to impress your guests. look Not only is it beautiful, it tastes delicious too.
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Kate Lewis
Four Chia berry breakfast pudding
Chia seeds, maple syrup, and almond milk are mixed with blackberries, raspberries, and blueberries to create a delicious breakfast pudding recipe that you’ll never want to start your day any other way.
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Kiki Nelson
Five Blueberry Vanilla Pancakes
Sure, regular pancakes are great, but what if you drizzled them with maple syrup and stuffed them with fresh blueberries? That’s brunch for the elite.
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6 Overnight Oats with Strawberries and Cream
Prepare your strawberry and creamy oatmeal the night before for a creamy, juicy, sweet and savory breakfast that your future self will thank you for.
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Jackie Sobong
7 Baked Berry Oatmeal
Enhance your morning oatmeal by mixing in your favorite mixed berries to add flavor, color and nutrition.
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For more information on vegan ingredients, read on.
Charlotte is an editor and writer at VegNews, based in sunny Southsea on the south coast of England.
