PurePower Berries, 500 grams

The Power of Berries: Nature’s Daily Boost for Optimal Health

Berries are among nature’s most nutrient-dense foods that offer a wide variety of plant compounds to support optimal health. Aside from their beauty and flavorful sweetness, berries’ true value lies in their powerful combination of vitamins, minerals, bioactive compounds and phytonutrients. From blueberries and raspberries to elderberries, cherries, goji and acai, these tiny fruits are nutrient-dense with unique properties that support nearly every aspect of human health. Therefore, adding a variety of berries into our daily diet is one of the simplest and most effective ways to increase vitality, cellular longevity, and naturally strengthen our resistance to disease.

One of the most significant reasons to regularly consume berries is their exceptionally high antioxidant concentrations to help the body combat oxidative stress. Many berries contain higher concentrations of certain antioxidants and polyphenols compared to common staple household fruits like apples or bananas. Oxidative stress occurs when unstable molecules known as free radicals accumulate and damage our cells and tissues. Free radicals contribute to premature aging and weaken our immune defenses. One powerful antioxidant in berries is resveratrol. While resveratrol is present in other foods like red grapes and dark chocolate, certain berries contain much higher levels per serving. Mulberries, for example, surpass nuts and red wines. Resveratrol in blueberries and cranberries are more concentrated than in essential vegetables like spinach and other leafy greens. This compound is crucial for maintaining cardiovascular health; it supports healthy blood flow, cellular energy metabolism and reduces inflammation. Research indicates resveratrol can activate certain genes associated with healthy aging by combatting cellular wear and tear. While blueberries, raspberries and strawberries can provide a broad-spectrum of antioxidant and anti-inflammatory benefits, acai, bilberry, elderberry and maqui provide very specific physiological advantages, notably for ocular health, glucose regulation, skin protection, vascular resilience and heart vitality. By incorporating these lesser-known berries into our standard diet we further expand the range of phytonutrients we consume daily.

Berries’ pigments known as anthocyanins, which are responsible for their deep red, blue and purple colors, protect the body from environmental stress and enhance cellular and genetic repair. Studies show that diets rich in anthocyanins are associated with greater resistance to inflammation. Aronia berries, followed by elderberries, black currants and blackberries, are the most anthocyanin-rich fruit and “superfood.” Research demonstrates that regular anthocyanin consumption supports cognitive performance, especially memory and learning in older adults by improving blood flow to the brain, and will aid in reducing the adverse effects of eye strain. Aronia berries also help balance cholesterol levels thereby making it particularly valuable for metabolic health. In particular, blackberries can protect neural tissues and protect skin cells from ultraviolet radiation damage. Bilberry is the European cousin of blueberries but has four times more anthocyanins. In ancient times, bilberries would be eaten to support low light and night vision. Bilberries have also been shown to improve cardiovascular circulation and support the health of the intestinal tract.

Related to berries’ anthocyanins are proanthrocyanidins, which are more stable molecules and have longer prolonged effects, especially for the gut’s microbiome by preserving healthy bacteria, and protecting the urinary tract from infection. Aronia berries, cranberries and black currants are especially high in proanthrocyanidins and can preserve skin elasticity and oral health by reducing dental plaque.

Polyphenols are another class of antioxidants that are abundant in berries. One important polyphenol is ellagic acid, which is found in higher levels in strawberries and raspberries than teas and chocolate. Ellagic acid supports the gut’s microbiome diversity, which is essential for the body to absorb nutrients. It also supports the immune system and can even help regulate psychological moods. In addition, studies have shown that raspberries’ ellagic acid may protect DNA from oxidative damage.

Beyond antioxidants, anthocyanins, polyphenols and other phytonutrients, berries excel in providing vitamins and minerals that are denser than in many other everyday foods. For example, strawberries’ vitamin C levels exceed those in citrus fruits, broccoli and peppers and can provide up to 150 percent of the daily-recommended intake per serving. Black currants, cherries, elderberries and goji berries are also rich in this vitamin for improving collagen production for skin health, immune function and tissue repair. Other vitamins and minerals that are acquired by consuming a combination of these berries include vitamins A, E and K, folate (vitamin B9), manganese, omega-3 and omega-6 fatty acids (primarily from acai), copper, potassium and iron. Raspberries and black currants supply of manganese vitamin K can play a role in bone health. In addition, many may be surprised that berries’ fiber content, in particular blackberries or raspberries, provides more soluble fiber than an equivalent amount of whole grains like oats. Soluble fiber binds to cholesterol in the digestive tract and thereby aids in satiety.

Aside from the common berries, lesser-known varieties such as black currants, cherries, elderberry, acai, maqui, and goji provide additional benefits. Vitamin C in black currants is several times more concentrated than oranges. Research has shown that black currants improve blood flow to the eyes, relieve eyestrain, and enhance night vision. They also contain immune-supportive compounds that strengthen the body’s natural defenses against seasonal illnesses. Similar to currants, elderberries have an abundance of flavonoids and renowned for their immune boosting properties. A large body of scientific evidence shows that consuming elderberries will support respiratory health during cold and flu seasons.

Mulberries are unique in being rich in 1-deoxynojirimycin, which regulates blood glucose levels by slowing carbohydrate digestion. They are fibrous and high in iron. Studies indicate that mulberry helps reduce the formation of arterial plaque thereby maintaining cardiovascular elasticity. Maqui berries are native to the Patagonia region in Chile and may be the most antioxidant-rich fruit ever analyzed. It possesses a special class of anthocyanins known as delphinidins that are powerful free-radical scavengers that can protect endothelial cell function, blood vessel elasticity, glucose metabolism, and mitochondrial activity.

Acai berries, from the Amazon rainforest, are also excellent sources of polyphenols and resveratrol. It is high in healthy fats like oleic acid, which enhance heart function and normal cholesterol levels. Goji berries are a standard ingredient found in traditional Asian medicinal formulas and are a rich source of zeaxanthin and beta-carotene, which protect our eyes from oxidative damage. They also contain unique polysaccharides that strengthen and stimulate the immune system. In Asia, goji berries are often consumed to improve sleep and mood states. Cherries too have been studied extensively for their ability to support sleep cycles. Cherries are especially high in the amino acid melatonin, as well as its precursor amino acid tryptophan that supports melatonin’s synthesis. Many studies now show cherries to be an excellent natural food for improving the actual quality of sleep patterns.

In our era where conscious choices are crucial for maintaining a healthy diet, berries occupy a special place as one of the densest nutrient powerhouses that should be included in everyone's daily routine. Consuming a potent blend of berries can synergistically promote overall whole body health. Because berries are naturally low in calories yet high in nutrients, they perfectly fit nearly any kind of diet. By embracing the full spectrum of these small vibrant fruits, we will be nourishing our bodies on a deeply cellular level for lifelong wellness.