They also contain the antioxidant protocatechuic acid, which has been shown to have antibacterial, anti-inflammatory, and anticancer effects in animal and test-tube studies ( 22).Īlthough these results are promising, more human research is needed to confirm these potential benefits. Dietary fiber is a type of indigestible carb that’s essential for healthy digestion ( 3, 20, 21). In addition, the same serving packs a whopping 6.5 grams of dietary fiber, which is 23% of the daily value. They’re high in vitamin C, with 1 cup (150 grams) providing 46% of the Daily Value (DV) ( 3, 20). They’re eaten fresh or used as an ingredient in pies, wines, jams, and syrups. Gooseberries can be very tart or very sweet. The berries are small, round, and vary from green to red or purple in color ( 19). They’re native to Europe, Asia, and North America and grow on a bush approximately 3–6 feet (1–1.8 meters) high. uva-crispa) and American gooseberries ( Ribes hirtellum) ( 19). Gooseberries belong to two major groups - European gooseberries ( Ribes grossularia var. They’re rich in powerful antioxidants, including anthocyanins and polyphenols. Huckleberries are fairly sweet with a little tartness and can be enjoyed fresh or cooked. In fact, they contain more of these beneficial compounds than antioxidant-rich fruits like blueberries ( 16).ĭiets rich in anthocyanins and polyphenols have been linked to impressive health benefits, including reduced inflammation, a lower risk of heart disease, and anticancer effects ( 17, 18). Huckleberries are rich in powerful antioxidants, including anthocyanins and polyphenols. Though they can be eaten fresh, they’re often made into tasty beverages, jams, puddings, candies, syrups, and other foods.
Ripe huckleberries are fairly sweet with a little tartness. The berries are small and either red, blue, or black. Wild huckleberries grow in mountainous regions, forests, bogs, and lake basins in Northwestern America and Western Canada.
Huckleberry is the North American name for the berries of several plant species in the Vaccinium and Gaylussacia genera ( 14, 15).
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They contain powerful antioxidants known as ellagitannins that may protect against free radical damage and offer other health benefits. SummaryĬloudberries are scarce and found in remote, boggy areas of the Northern Hemisphere. Since cloudberries are very scarce, scientists are exploring the possibility of industrial scale biotechnology to produce more for human consumption ( 13). What’s more, according to animal and test-tube studies, ellagitannins may have anticancer effects, boost your immune system, and fight inflammation ( 12). They’re also high in ellagitannins, which are powerful antioxidants that can help protect your cells from free radical damage. They are safe to eat raw ( 1 0).Ĭloudberries are high in vitamin C, providing 176% of your daily needs in 3.5 ounces (100 grams) ( 3, 11). Their taste is best described as a mix between raspberries and red currants - with a hint of floral sweetness. The cloudberry plant has white flowers, and the yellow-to-orange fruit resembles a raspberry ( 9).įresh cloudberries are soft, juicy, and fairly tart. They’re loaded with vitamin C and vitamin B6, both of which support immune health.Ĭloudberries are berries of the plant Rubus chamaemorus, which grows in higher elevations in cool, boggy areas in the Northern Hemisphere. SummaryĮlderberries have a tart, tangy taste when raw, so they’re best enjoyed cooked. Several studies have shown promising, if mixed, results from elderberry extract ( 4, 5, 6, 7).įor example, a study in 312 adults found that taking 300 mg of an elderberry extract supplement both before and after traveling significantly reduced the duration and severity of colds, compared with a placebo ( 8). The nutrient composition of elderberries and elderberry products makes them particularly effective at boosting immune health. Vitamin C plays many vital roles in your body but is particularly important for your immune system.Įlderberries are also rich in vitamin B6, which supports immune function ( 2, 3). These berries are a great source of vitamin C, with 1 cup (145 grams) providing 58% of your daily needs. It’s important to note that elderberries need to be cooked to inactivate alkaloid compounds that can cause nausea if the berries are eaten raw ( 1).Įlderberries have a tart, tangy taste, which is why they’re typically cooked and sweetened to make juices, jams, chutneys, or elderberry wine. canadensis variety is the most commonly consumed type. Though the berries of most Sambucus varieties are edible, the Sambucus nigra L. The fruit tends to grow in small clusters and is black, bluish-black, or purple. They thrive in mild to subtropical regions of the Northern Hemisphere. Elderberries are the fruit of various species of the Sambucus plant.
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