Dietary fibre, 1 g
Magnesium, 7.6 mg
Manganese, 0.1 mg
Omega-6 fatty acids, 12.9 mg
Phosphorus, 6.2 mg
Potassium, 100 mg
Sugars, 3 g
Vitamin A, 17.9 IU
Vitamin B6, 0.1 mg
Vitamin C, 2.4 mg
*1 medium banana is roughly 120 g
Health and healing benefits:
Blood health:
Vitamin B6 maintains healthy red blood cells. Vitamin C and potassium promote heart health.
Heart health:
Omega-6 regulates blood pressure and heart health.
Brain function and mood:
Omega-6 and vitamin B6 aid brain function, mood, and sleep.
Joint health:
Omega-6 and magnesium reduce joint inflammation.
Good internal health:
Potassium maintains organs.
Immunity:
Vitamin C and omega-6 boost immunity.
Muscle:
Potassium is good for easing muscle cramps.
Healthy skin:
Vitamin A and manganese promote healthy skin.
Digestive health:
Carbohydrates, fibre, and potassium aid digestive health, calming the stomach and reducing the symptoms of gastro-esophageal reflux disease. They also maintain bowel regularity and reduce the risk of diabetes, high cholesterol, and gastrointestinal disease.
Energy:
Carbohydrates and magnesium are a great source of energy.
Glycemic load: 2
Inflammatory index: Anti-inflammatory
Recommended For Help With:
• Heart and blood health
• Brain function
• Immunity
• Healthy skin
• Easing muscle cramps
• Joint health
• Energy
Blackberries, Raw
Blackberries are rich in antioxidants and very low in sodium, cholesterol, and saturated fat, and are seen as useful for weight loss. Blackberries are great for optimal health and can be eaten as a snack on their own or added to salads and porridge. Fibre maintains healthy digestion and cholesterol, and the high vitamin C is great for boosting the immune system.
Nutrients in 1 oz (28 g)* blackberries, raw:
Calories, 12
Carbohydrate, 3 g
Dietary fibre, 1 g
Folate, 7 mcg
Manganese, 0.9 mg
Omega-3 fatty acids, 26.3 mg
Omega-6 fatty acids, 52.1 mg
Sugars, 1 g
Vitamin C, 5.9 mg
Vitamin E, 0.3 mg
Vitamin K, 5.5 mg
*1 cup of blackberries is roughly 145 g
Health and healing benefits:
Heart and blood health:
Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Vitamin K is important to matters related to the blood, such as regulating clotting, and menstrual flow and pain. Vitamin E reduces cardiovascular disease, and folate reduces the risk of heart disease and hypertension.
Enhanced brain function:
Omega-3 and omega-6 are integral to brain function and may aid memory. Folate is important for all aspects of brain function, and is especially important during pregnancy for reducing the risk of spinal and mental defects in the fetus. It may also help protect against Alzheimer’s.
Immunity:
Vitamins C and E provide a huge boost to the immune system.
Digestive health:
Fibre and carbohydrates aid digestive health and, alongside vitamin E, reduce cholesterol, helping you feel fuller faster, thereby aiding weight loss. They also calm diarrhea.
Glycemic load: 1
Inflammatory index: Anti-inflammatory
Recommended For Help With:
• Heart health
• Reducing cholesterol
• Enhanced brain function
• Immunity
• Digestive health
• Calms diarrhea
• Developing fetus during pregnancy
Blueberries, Raw
Considered the powerhouse of the fruits, commercial blueberries contain more antioxidants than any other commonly grown fruit—and wild blueberries are even higher in antioxidants than commercial blueberries. Blueberries contain optimal amounts of anthocyanins, hydroxycinnamic acids, hydrobenzoic acids, flavanoids, and other phenol-related polynutrients. Blueberries provide a multitude of healing benefits—from brain function, mood, and memory, to heart and skin health, strengthened immunity, bone strength, and purported cancer protection. Plus, they are great as a snack or as a healthful addition to cereals and desserts.
Nutrients: in 1 oz (28 g)* of blueberries, raw:
Calories, 16
Calcium, 1.7 mg
Carbohydrate, 4 g
Dietary fibre, 1 g
Folate, 1.7 mcg
Magnesium, 1.7 mg
Manganese, 0.1 mg
Niacin, 0.1 mg
Omega-3 fatty acids, 16.2 mg
Omega-6 fatty acids, 24.6 mg
Phosphorus, 3.4 mg
Potassium, 21.6 mg
Protein, 0.2 g
Sugars, 3 g
Vitamin C, 2.7 mg
Vitamin E, 0.2 mg
Vitamin K, 5.4 mcg
*1 cup of blueberries is roughly 150 g; 1 berry is 1.4 g
Health and healing benefits:
Heart and blood health:
Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Vitamin K is important in matters related