Blueberry
Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they're great in puddings.
Key benefits of blueberries
Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. They also have effective anti-inflammatory, anti-blood clotting and antibacterial effects. In the past they were often used to combat diarrhea and food poisoning. They are also thought to have anti-ageing properties.
How much blueberries should you eat
About thirty berries per day (65 g) is considered beneficial.
Maximizing the benefits of blueberries
Blueberries are not sour and can be eaten raw, so preserving their vitamin C content. Lightly cooked fruit retain their therapeutic properties.
Nutritional values of blueberries

Calories......30

B vitamins....Good range

Fiber.........1,8 g

Vitamin C.....17 mg

Per 100g uncooked serving

Cranberry
 
The cranberry can be considered a "super food", because of its strong anti-inflammatory mechanism in the body.
Key benefits of cranberries
Cranberries may reduce bladder infections. They also help to maintain a healthy heart and also may have anti-inflammatory benefits, as they have anti-fungal and antiviral properties. It is also thought that small amounts of cranberries may benefit kidney stone sufferers. The condensed tannins in cranberries have strong antioxidant properties.
How much cranberries should you eat?
To combat urinary tract infections, 300 ml of cranberry juice can be drunk daily.
Maximizing the benefits of cranberries
Condensed tannins which are found in cranberries are not destroyed in cooking. These tannins are powerful antioxidants.
Nutritional values of cranberries

Calories......15

Fiber.........3

Iron..........0,7 mg

Vitamin C.....13 g

Per 100g raw

Grapefruit
 
Did you know that grapefruit is best eaten when fresh and chilled as this maximises its vitamin C content? Learn more.
Key benefits of grapefruit
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defenses. The flavonoid narigenin is found in grapefruit. It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation and lower blood cholesterol levels.
How much grapefruit should you eat?
Citrus fruit can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its potassium requirements.
Maximising the benefits of grapefruit
Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit juice. It is important also to eat the skin around the segments. Grapefruit is best eaten when fresh and chilled as this maximizes its vitamin C content.
Nutritional values of grapefruit

Calories......20

Vitamin C.....24 mg

Fiber.........0,9 mg

Foliate.......18 mcg

Carbohydrate..9 g

Starch........0

Sugars........9 g

Glycaemic Index high

Per 100g