Red berries, wild berries or forest fruits are the many names commonly used to englobe the small fruits of red, purple or black colour, such as blackberries, blueberries, raspberries, cranberries, gooseberries and strawberries. Due to their size and rounded shape, they are called berries, sometimes being devalued as to their nutritional capacity – but it couldn’t be more wrong! Note that these fruits are small, in fact, but powerful and extremely healthy , for they are low in calories and very high in fibre, vitamins and antioxidants . For instance: 123 g raspberries have 64 calories, 8 g fibre, and provide 36% of the recommended daily dose (RDA) of vitamin C and 8% of vitamin K; 148 g blueberries have 84 calories, 3.6 g fibre, 24% of vitamin K RDA and 6% of vitamin C RDA; 110 g raw cranberries have 46 calories, 3.6 g fibre and 16% vitamin C RDA; 100 g blackberries have 65 calories, 14% of fibre RDA, 36% of vitamin K RDA and 24% of vitamin C RDA. The price of these fruits is generally not very affordable, but with the following examples, you won’t need large amounts to enjoy their benefits. Ideally, they should be consumed natural, as with any other fruit. You can also add them to cereals or yogurt, at breakfast, or to salads and juices, for instance. However, some of them, for being more acidic or bitter (namely cranberries), result better cooked and combined with other ingredients. And some others are hard to find except frozen or in juice. But, as you will see in the recipes bellow, the range of possibilities is substantial, from bars and pancakes to ice creams and other desserts Sources: Healthline Health Essentials Try the suggestions by our nutritionists Alexandra Lima , Cristina Vieira Cunha , Maria Inês Cardoso , Simone Fernandes and Tiago Morim . Meet the nutrition clinical team from Hospital da Luz network
