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Healthy FOREST BERRIES the Lignan Content of Berries (Μg/100 G Dry Weight)

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Healthy FOREST BERRIES the Lignan Content of Berries (Μg/100 G Dry Weight) HHealthyealthy FFORESTOREST BBERRIESERRIES Lingonberry Bilberry Cloudberry Crowberry 1 There is nowadays a great deal of worldwide Forest berries contain high concentrations of interest in forest berries and their benefi cial water (approx. 80-90 %) and are, therefore, Vitamin C content of various berries, health effects. Medical and nutritional studies low-energy foodstuffs. Most of the energy fruits and vegetables (mg/100 g ) RDA 75 mg/day are being conducted in many countries content of forest berries derives from the concerning the chemical contents of presence of various sugars. However, they berries and their health implications. It has also contain proteins and fat, albeit in very Sea buckthorn berry been shown that forest berries can form a low proportions (< 2 g/100 g). The fat (oil) Black currant signifi cant component of a healthy diet owing content of forest berries is of very high Cloudberry to their quality as it consists of essential health- Rowanberry promoting fatty acids. Most of the oil is Kiwi fruit held in the seeds. For this reason berry Strawberry high content of phenolic compounds seeds should not be discarded during food Orange health-promoting seed oils preparation. Forest berries contain no Swede low energy content cholesterol. high fi ber content Raspberry high content of vitamins C and E Forest berries are rich in both soluble and Gooseberry high content of potassium and insoluble fi ber (fi gure 1.). The concentrations Cranberry other minerals of the various fi ber types vary according to Bilberry low sodium content the berry in question. Particularly cloudberry Potato and sea buckthorn berry contain signifi cant Lingonberry amount of dietary fi ber. 0 20 40 60 80 100 120 140 160 180 200 Fibre content of berries (g/100 g) RDA 25-35 g/day Figure 2. Source: National Institute for Health and Welfare 2010. Fineli – Finnish Food Composition Database. www.fi neli.fi . Cloudberry Rowanberry Sea buckthorn berry Potassium content of various berries and fruits (mg/100 g ) Black currant Raspberry Banana Gooseberry Black currant Cranberry Rowanberry Bilberry Kiwi fruit Lingonberry Raspberry Strawberry Gooseberry 01234567 Strawberry water-insoluble fi bre water-soluble fi bre Cloudberry Orange Figure 1. Source: National Institute for Health and Welfare 2010. Sea buckthorn berry Fineli – Finnish Food Composition Database. www.fi neli.fi . Bilberry Apple Forest berries are also excellent sources of Forest berries also contain a wide range of Lingonberry vitamins C and E. Forest berries contain as minerals, such as potassium (fi gure 3.), zinc, Cranberry much as or more vitamin C than commonly magnesium and manganese. As with vitamins, consumed fruits and vegetables. Sea the mineral concentrations of forest berries 0 50 100 150 200 250 300 350 400 buckthorn berry, cloudberry and rowanberry compare favourably with those of fruits. Figure 3. Source: National Institute for Health and Welfare 2010. contain more vitamin C per unit weight than Moreover, sodium concentrations are Fineli – Finnish Food Composition Database. www.fi neli.fi . do oranges (fi gure 2.). generally very low, thus making berries of signifi cant health value to those suffering from raised blood pressure. 2 3 Besides vitamins and minerals, berries contain One of the most widely studied groups of Antioxidant content of the plant life products polyphenols, which are not actually classifi ed these compounds are fl avonoids. We know (mmol/100 g) as a nutrient. Polyphenols are the subject of that many fruits (e.g. apples), vegetables (e.g. intensive research and have been found to onions) and tea contain high concentrations have benefi cial effects on human health as of fl avonoids. Recent studies have also Crowberry well. Wild berries are one of the best sources tested forest berries for their fl avonoid Bilberry of polyphenols and also contain more of these content and have found them to be rich Black currant compounds than any other plant. Each kind of sources (fi gure 4.). Sunfl ower seed berry typically produces certain polyphenols Lingonberry (fi gure 11.). The phenolic compounds are concentrated in the skin of the berry. It is therefore Wild raspberry Phenolic compounds which berries important to use the whole berry in food Ginger consist are: preparation and not to waste the skin or Cloudberry seeds. The concentrations of phenolic Grape fl avonoids compounds in forest berries and their health Orange fl avonols (bog bilberry, sea buckthorn) effects are under continuous study both in 0246810 anthocyanins (bilberry,crowberry, Finland and elsewhere in the world. bog bilberry) catecins (lingonberry) Figure 5. Source: Halvorsen et al. 2002. tannins proanthocyanidins (lingonberry, cranberry, The fl avonol (quercetin, kaempferol and berries. Cranberry, bog bilberry, lingonberry crowberry) myricetin) content in forest berries has been and crowberry are excellent sources of ellagitannins (cloudberry, raspberry, studied quite systematically. From the results fl avonols. Bilberry is also a good source. arctic bramble) of these studies it may be concluded that Each of these berries contains higher phenolic acids (rowanberry, bilberry) berries are excellent sources of fl avonols concentrations of fl avonols than do apples lignans (lingonberry, cranberry) (fi gure 6.) although concentrations vary and tea leaves. stilbens signifi cantly between different types of resveratrol (lingonberry) Flavonol content of berries (mg/kg) Bog bilberry Sea buckthorn berry Cranberry Intake of fl avonoids from different food groups Northern crowberry in Finnish diet (mg/100 g) Black currant Lingonberry Berries Blueberry Bilberry Fruits Southern crowberry Juices Green currant Average diet Gooseberry, red Vegetables Gooseberry, yellow Alcohol beverages 0 200 400 600 800 1000 020406080100 120 quersetin myricetin kaempferol isorhamnetin Figure 4. From: Kumpulainen 2001. Figure 6. Source: Riihinen 2005. 4 5 Healthy FOREST BERRIES The lignan content of berries (μg/100 g dry weight) Lingonberry Strawberry Cranberry Black currant Cloudberry Red currant Raspberry 0 200 400 600 800 1000 1200 1400 1600 Figure 7. Source: Mazur et al. 2000. The resveratrol content of berries and grapes (ng/g dry weight) Grape Lingonberry Cranberry Bilberry 0 1000 2000 3000 4000 5000 6000 7000 Figure 8. Source: Rimando et al. 2004. Proanthocyanidin content of berries (mg/100 g fresh weight) LINGONBERRY (Vaccinium vitis-idaea) Lingonberry grows on dry forest soils, nevertheless, compare favourably with those Rose hip typically in pine forests and on lichen heaths found in most common fruits. The particular Sweet rowanberry where the undergrowth is sparse. The dark strength of the lingonberry lies in the high Rowanberry red berries can be found growing in clusters concentrations of fl avonoids and lignans Black currant on small shrubs close to the ground. The thick, present (fi gure 7.). Lingonberries contain Cranberry wax-coated leaves are dark green in colour. lignans, phenolic phytoestrogens in much Lingonberry Lingonberries are ready for picking between higher concentrations than do other berries. late August and the end of September. Lingonberries contain also signifi cant amounts Blueberry of widely studied phenolic compound Saskatoon berry Lingonberry is prized for its unique and sharp resveratrol which is also present particularly Sea buckthorn berry taste. Lingonberries may be preserved in their in grapes and red wine (fi gure 8.). In addition Crowberry own juice as they contain all the necessary to these compounds lingonberries contain Bilberry natural acids and sugars. Lingonberries have also tannins, like proanthocyanidins (fi gure Red currant many applications in the kitchen and are 9.). These compounds have been reported to Gooseberry extractable commonly made into jams, jellies, juices, demonstrate antibacterial, antiviral and anti- pasties, pies and porridges. They may also be infl ammatory activities. Bog bilberry unextractable used to fl avour bread. Raspberry 0 100 200 300 400 500 600 700 800 Lingonberries contain less vitamins and minerals than other berries but concentrations, Figure 9. Source: Hellström et al. 2009. 6 7 Healthy FOREST BERRIES Forest bilberries contain only modest levels bilberry comes from anthocyanins, the group of vitamins (see e.g. vitamin C content in of fl avonoid compounds. The concentration of fi gure 2.). However, they have other excellent anthocyanin is signifi cantly higher in bilberry properties. The forest bilberry contains high than in cultivated blueberry (fi gure 10.). concentrations of phenolic compounds, such as fl avonoids, hydroxycinnamic acids and hydroxybenzoic acids. The dark blue colour of Content of anthocyanins in blueberry ( Vaccinium spp.) and bilberry (V. myrtillus) (mg/100 g) Bilberry Blueberry 0 100 200 300 400 500 600 700 USDA 2007 Koponen et al. 2007. Figure 10. Source: USDA 2007. Koponen et al. 2007. Content of polyphenols in berries, vegetables and fruits (mg/100 g) fresh weight BILBERRY (Vaccinium myrtillus) Bilberry The forest bilberry differs from the cultivated delicacies. Bilberry juice may be served with Black currant blueberry. The bilberry is smaller and has a meals and warm bilberry soup is an excellent Crowberry unique, sweet and juicy taste thanks to the form of refreshment when out hiking or skiing Lingonberry climatic conditions and wild environment of on a freezing winter’s day. Cranberry Anthocyanins the far north. The bilberry is also blue inside Cloudberry – indeed, it is rich in colour. Wild bilberries Other fl avonoids Sea buckthorn berry require a lot of water and are therefore Proanthocyanidins typically to be found growing in spruce Apple forests. The leaves of the bilberry shrub Orange Phenolic acids are light green in colour while the berries Banana are a dark blue. Bilberries are suitable for Ellagitannins picking between late July and the beginning Tomato of September. 0 200 400 600 800 1000 Forest bilberries have a sweet fl avour even though they do not contain very much sugar. Figure 11. Source: Koponen et al. 2007. Hellström et al. 2009. They are used in soups, puddings, pastries and even porridges. Freshly baked bilberry pie is, without doubt, one of the best-loved 8 9 Healthy FOREST BERRIES The cloudberry is especially rich in nutrients.
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