BLUEBERRIES   

Blueberries are not only delicious but very nutritious.  Recent medical research indicated that antioxidants may be key to many sorts of healing.  Antioxidants are most present in blueberries, cranberries, raspberries, lingonberries and orhter fruit more than any other source.   Fruit is low in calories (about 85 in one cup), sodium (9mg/cup) and a good source of fiber and pectin-both known to lower blood cholesterol levels.  Notable nutrients in 145 grams or 1 cup are:

Blueberries also contains ellagic acid which is known for it's cancer-fighting abilities.

For more information on blueberries, visit  Blueberries for Health.

RASPBERRIES

Raspberries are primarily water (87%) with about 5 to 6% sugar.  They also contain more ellagic acid than any other fruit that has been tested.  They contain small amounts of vitamins with only Vitamin C showing significant levels.   They are rich in soluble fibers which has been shown to help prevent heart disease. 1 cup=

BLACKBERRIES

Blackberries are highly nutritious containing 85% water and 10% carbohydrates.   They are also high in minerals, vitamin B, vitamin A and calcium. 1 cup=

GRAPES

Grapes are about 70 to 80% water and 15 to 20% sugar.  They also contain Vitamin A & B-complex and small quantities of Vitamin C.

FIGS

Figs are rich in complex carbohydrates, a good source of fiber and high in minerals such as potassium, iron and calcium.  In fact, eating a half-cup of figs is the equivalent to drinking a half-cup milk.  They have little or no fat, cholesterol or sodium. 1 cup=

GOOSEBERRIES, CURRANTS & JOSTABERRIES

Gooseberries, currants & jostaberries (Ribes) are rich in vitamins A, B & C.  Black currants contain about 4 times the vitamin C as citrus fruits.  They are usually used to make jams, syrups, juices etc. because of their strong flavor when fresh.  Red Currants, although tart, are more flavorful when eaten fresh.  White Currants are less flavorful than the red but also good eaten fresh.  Gooseberries are used primarily in preserves, pastries and other desserts.  Ripe berries have a sweet, delicate taste resembling grapes.  Jostaberries, a cross between the thorny gooseberry and black currant, have a smooth, sweet flavor. 

CRANBERRIES  

Cranberries have historically been known to help prevent urinary tract infections.  In 1998 scientists from Rutgers University pinpointed the compound in cranberries (and blueberries) that prevents bacteria from adhering to the cells of the urinary tract.  It has also been discovered that this same compound helps reduce the amount of oral bacteria thus minimizing the formation of dental plaque. 1 cup=

ARCTIC KIWI

Actinidia arguta grows well in colder climates and is sweeter and smaller (about the size of a big grape) than the fuzzy-skinned tropical kiwi found in grocery stores.   They can be eaten whole, skin and all.   They are very high in Vitamin C.  1 cup=