Food Facts · Your food guide
Berries
A two-part guide to four berries, their nutrient profiles and portions.
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Part 1: Nutrition Spotlight
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Four berries. Everyday benefits.
Blueberries
Blue-purple anthocyanins are plant compounds with antioxidant activity.
Strawberries
Rich in vitamin C for normal immunity, collagen formation and healthy skin.
Raspberries
High in fibre, helping support regular bowel movements.
Blackberries
Fibre, vitamin C and anthocyanins in one naturally colourful fruit.
Mix your berries
Different berries offer different nutrient profiles. Enjoy a variety.
Part 2: Benefits & Portions
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Portion
80 g berries: 1 adult portion of your 5 a day.
Antioxidants explained
Vitamin C helps protect cells from oxidative stress. Berries also supply polyphenols, including anthocyanins.
Heart & brain research
A wild-blueberry trial in older adults found improvements in blood-vessel function and some memory tests. More research is needed.
Easy everyday options
Add to Greek yoghurt or oats. Fresh or frozen both count: follow pack instructions.
Make variety the goal
Enjoy berries alongside a range of other fruit and vegetables.