The maximum berry harvest - collecting antioxidants & flavonoids
Berries are true powerhouses of nature and are known as valuable foods. Behind their often inconspicuous size lies a wealth of ingredients that can have a positive effect on our health. The antioxidants they contain, their often high vitamin C content and flavonoids in particular make them an indispensable part of a balanced diet [1]. But when and how do you benefit most from these small fruits? The key often lies in harvesting them at the right time and choosing local varieties, ideally from your own garden. And what if fresh, regional quality is not always available?
Berries are small fruits with a big impact
The variety and health benefits of berries are impressive. From sweet strawberries to tart aronia berries, each variety has its own superpowers. Incidentally, not every fruit that we colloquially refer to as a berry is a true berry in the botanical sense (the strawberry, for example, is an aggregate nut fruit, the raspberry an aggregate stone fruit), but they often share their health benefits. The focus on seasonal and regional products is not just a trend, but a decisive factor for quality and nutritional content.
At the start of the season: why local berries are particularly valuable
Although berries are now available almost all year round thanks to global supply chains, their real season in Germany only begins in May with the first ripe strawberries. Raspberries, currants, gooseberries and blueberries follow in June. The difference lies not only in the taste, but also in the nutrient content. It has been scientifically proven that the freshness, ripeness and variety of berries have a significant influence on their nutrient density (Miglio et al., 2008; Wu et al., 2004). The right time of harvest, preferably sun-ripened from your own garden or from the farm, is worth its weight in gold [2].
Berries harvested fresh from the field generally contain more bioactive ingredients than imported goods, which are often harvested prematurely for reasons of ripeness and logistics. In particular, secondary plant substances such as flavonoids or polyphenols, which are known for their strong antioxidant properties and protect the human body from oxidative stress, decrease when stored and exposed to light (Howard et al., 2003) [3].
Vitamins and micronutrients at a glance
Berries (they are fruit, even if they are a separate type of fruit from a botanical point of view) provide a variety of essential vitamins and trace elements that contribute to their antioxidant capacity and fight free radicals [4]:
Wild berries: Vitamin C and many other valuable ingredients
Wild berries are real nutrient bombs. In addition to their sometimes very high vitamin C content (e.g. blackcurrant with around 181 mg/100 g), they provide many other health-promoting micronutrients. Here is an overview of selected berries, their most important ingredients and their positive effects:
Other ingredients and effects of the following berries:
Strawberry (~57 mg vitamin C/100 g)
Contains: Folic acid, manganese
Effect: Antioxidant, strengthens connective tissue
Blueberry (~10 mg vitamin C/100 g)
Contains: Vitamin E, anthocyanins (flavonoids)
Effect: Skin protection, antioxidant
Blackberry (~21 mg vitamin C/100 g)
Contains: Provitamin A (beta-carotene), vitamin K, fiber
Effect: Supports vision and intestinal health
Blackcurrant (~181 mg vitamin C/100 g)
Contains: Iron, potassium, anthocyanins
Effect: Strengthens the immune system, has an anti-inflammatory effect
Raspberry (~25 mg vitamin C/100 g)
Contains: Iron, pectin, B vitamins
Effect: Promotes blood formation and digestion
Aronia berry (~15 mg vitamin C/100 g)
Contains: Polyphenols, potassium, vitamin E, folic acid
Effect: Protects against cardiovascular diseases, antioxidant, skin protection
Cranberry (~13 mg vitamin C/100 g)
Contains: Salicylic acid, potassium, provitamin A
Effect: Anti-inflammatory
Elderberry (~36 mg vitamin C/100 g)
Contains: Flavonoids, sambucyanin
Effect: Immune-boosting, antipyretic
Scientific evaluation: Numerous studies, such as the meta-analysis by Manach et al. (2005), show that regular consumption of these micronutrients, especially antioxidants and vitamin C from berries, is associated with a reduced risk of cardiovascular disease, age-related degeneration and certain types of cancer.
These secondary plant compounds are underestimated helpers against oxidative stress
What are secondary plant compounds? This group of substances comprises bioactive molecules that are often present in large quantities in berries and contribute significantly to their health benefits. These compounds protect the plant itself, for example from UV radiation or pest infestation, and in the human body they have a strong antioxidant effect. These include:
- Flavonoids (e.g. anthocyanins, quercetin) are often responsible for the intense color of berries and potent antioxidants
- Carotenoids (e.g. beta-carotene, lutein)
- Phenolic acids
- Tannins and stilbenes (e.g. resveratrol)
Effects of these powerful substances:
Antioxidant: Neutralize free radicals and protect cells from oxidative stress. This is an important factor in anti-ageing.
Antimicrobial: Inhibit pathogenic germs.
Anti-inflammatory: Modulate immune responses.
Antiangiogenic: Inhibit pathological vascularization (e.g. in cancer), suggesting a possible anti-carcinogenic effect.
These effects have been demonstrated in in-vitro and in-vivo studies, among others (Scalbert et al., 2005; Del Rio et al., 2013). Particularly noteworthy is the synergistic effect with other micronutrients - an effect that is often lost through industrial processing. Careful harvesting of ripe fruit at the right time is essential here.
Industrial berries vs. wild berries: A comparison of quality and the challenge of availability
A key issue when buying berries out of season or from non-regional cultivation is early harvesting and the need for post-ripening.
Berries such as cultivated blueberries or strawberries from the supermarket are often harvested before they are fully ripe. The problem is that many secondary plant substances, including important flavonoids and vitamins (such as vitamin C and vitamin E), which act as antioxidants, are only formed in the final stages of ripening. Studies on ORAC (Oxygen Radical Absorbance Capacity), a measure of antioxidant activity, often show that berries grown in the wild or harvested at the right time from your own garden have superior antioxidant properties. Wild blueberries, for example, contain many times more anthocyanins (a subgroup of flavonoids) than the cultivated form (Häkkinen et al., 1999).
Example blueberry: a powerhouse of antioxidants:
Cultivated form (light-colored pulp): 50-100 mg polyphenols/100g
Wild form (dark pulp): up to 400 mg polyphenols/100g
Valuable ingredients are also lost during transport and storage. Vitamin C can be reduced by up to 10 % in just a few days when exposed to light (Lee & Kader, 2000). Harvesting yourself or buying directly from the grower is therefore often the best choice to get the full benefit of the antioxidants.
The reality: freshness & quality are not always available
As healthy as berries are, many people do not have access to ripe, local and nutrient-rich fruit all year round. Supermarket goods often only contain a fraction of the valuable secondary plant substances such as flavonoids and antioxidants.
Bridge to support: Food supplements can help to close these nutritional gaps. Specially formulated berry extracts provide important ingredients in concentrated form and can be a sensible option when optimal harvesting and consumption of fresh produce is not possible.
The health benefits of regular berry consumption
Numerous large-scale studies point to the benefits of regular berry consumption, mainly due to their high antioxidant and flavonoid content. These protect the human body from the harmful effects of free radicals [5]:
Nurses' Health Study (Harvard): Women who consumed ≥3 servings of blueberries or strawberries per week had a 32% reduced risk of heart attack, one of the most common cardiovascular diseases (Cassidy et al., 2013).
Meta-analyses (Liu et al., 2019): One such meta-analysis shows significantly lower inflammatory markers (e.g. CRP) in subjects who regularly consume berries, which may also protect against cardiovascular disease.
Anti-cancer effect: In animal studies, certain berry extracts inhibit the formation of intestinal tumors (Seeram et al., 2006), an effect that is associated with the antioxidants they contain and their anti-carcinogenic effect.
Targeted supply for individual needs
Depending on the individual health situation, it may make sense to supply certain ingredients in a targeted manner, such as anthocyanins (a form of flavonoids) to support eye health or vitamin C to strengthen the immune system, which are abundant in berries.
Holistic nutrition: berries as part of a health-promoting lifestyle
Berries should not be viewed as a “miracle cure” in isolation, even if they have outstanding properties, as is often emphasized in health guides or some programs. They unfold their full potential, especially the effect of their antioxidants (such as vitamin C, vitamin E, beta-carotene) and flavonoids, in concert with a balanced diet. This should also include other valuable foods rich in antioxidants, such as nuts, dark leafy vegetables (similar to beet in terms of certain plant substances) or drinks such as green tea. Even substances such as coenzyme Q10, which the human body also produces itself, help to protect against oxidative stress and prevent cardiovascular disease [5].
Combine berries with:
A high-fibre diet (e.g. wholegrains, pulses)
A plant-based diet (Mediterranean or Nordic diet)
Avoiding highly processed foods
Exercise and stress reduction
The German Nutrition Society (DGE) recommends regularly including a variety of berries in your diet. Ideally they should be seasonal and locally grown, ideally fresh after harvesting. If you want to take advantage of the health benefits of berries out of season or when availability is limited, you can use high-quality nutritional supplements with berry extracts. Products with aronia berry, elderberry or wild blueberry extract offer a concentrated form of secondary plant substances. This is very practical when fresh fruit is not available to provide the body with antioxidants [6].
Recommendation: The 3 golden rules for getting the most out of your berries
To get the highest content of valuable ingredients such as antioxidants, flavonoids and vitamin C from your berries, follow these tips:
Freshness & regionality: berries straight from the field or local market, ideally harvested yourself in your own garden at the right time, contain the highest nutrient density.
Recognize the degree of ripeness: Intense aroma and a vibrant, solid color are indicators of full ripeness and a high content of flavonoids and vitamins.
Variety counts: Combine different types of berries (native ones like blackcurrant or sometimes more exotic ones like goji berries) to take in a broad spectrum of vitamins (including provitamin vitamin A), minerals and phytochemicals such as antioxidants to combat oxidative stress [7].
By following these simple rules, you can ensure that you make the most of the "small fruits with a big impact" for your health. Consciously harvesting and eating seasonal berries is a benefit for taste, well-being and a natural contribution to the prevention of cardiovascular disease. And for times when this is not possible, high-quality extracts can provide useful support.
Sources
[1] https://fppn.biomedcentral.com/s43014-023-00178-5
[2] https://www.researchgate.net/Nutritional Quality of Fruits and Vegetables
[3] https://pmc.ncbi.nlm.nih.gov/PMC8909293
[4] https://pmc.ncbi.nlm.nih.gov/PMC10295504
[5] https://www.academia.edu/Review of Antioxidants in Fruit Berries and its impact in in Immune System
[6] https://www.dge.de/
[7] https://pmc.ncbi.nlm.nih.gov/PMC10376627