Berries are among the healthiest frutis available.  The tend to be lower in sugar than most other fruit, and to have a higher concentration of nutrients.  There are so many to chose from, so which should you choose to include in your diet.  The general rule is; the darker the berry, the sweeter the benefits.

Blueberries & Cranberries

  • reduce inflammation 
  • prevent and treat urinary tract infections.
  • contain proanthocyanidin,a powerful antioxidant
  • contain D-mannose which prevents bacteria from sticking to the walls of the urinary tract.


  • contains vitamins C and K, folate, and manganese
  • reduces inflammation
  • improves digestion
  • suppoerts cardiovascular health.


  • contains vitamins C, A, B6 and iron and potassium.
  • The flavonoids in elderberry compare to Tamiflu, an anti-influenza medication.

Skrovankova, Sona et al. "Bioactive Compounds and Antioxidant Activity in Different Types of Berries." Ed. Maurizio Battino. International Journal of Molecular Sciences 16.10 (2015): 24673–24706. PMC. Web. 27 June 2017:

Oregon State University "Berry Health Benefits." Accessed 27 June 2017:
Blumberg, Jeffrey B. et al. "Cranberries and Their Bioactive Constituents in Human Health." Advances in Nutrition 4.6 (2013): 618–632. PMC. Web. 27 June 2017:
Hisano, Marcelo et al. "Cranberries and Lower Urinary Tract Infection Prevention." Clinics (2012) 67:6, 661–667. PMC. Web. 27 June 2017:
Jensen, Heidi D. et al. "Cranberry Juice and Combinations of Its Organic Acids Are Effective against Experimental Urinary Tract Infection." Frontiers in Microbiology 8 (2017): 542. PMC. Web. 27 June 2017:
Matshushima, A., Furuuchi, R., et al., "Effects of Acute and Chronic Boysenberry Intake on Blood Pressure and Endothelial Function in Spontaneous Hypertensive Rats." Jnl Nutr Sci & Vitaminiology (2014) 60:1, 43-51. Accessed 27 June 2017:
Ho, Giang T. T. et al. "Immunomodulating Activity of Aronia Melanocarpa Polyphenols." International Journal of Molecular Sciences 15.7 (2014): 11626–11636. PMC. Web. 27 June 2017. Accessed 27 2017:
Roschek, B., Fink, R.C., et al., "Elderberry flavonoids bind to and prevent H1N1 infection in vitro." Phytochemistry (2009) 70:10, 1255-1261. Accessed 27 June 2017: