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1. What is a superfruit?
The term “superfruit” has no strict scientific basis, but it is used to refer to fruits that are particularly concentrated in nutrients, antioxidants, and other health benefits.
A superfruit stands out for its nutritional density: it is full of vitamins, minerals, fiber and especially antioxidants and compounds that help combat oxidative stress responsible for cell aging.
They can be consumed in various forms: fresh, dried, in juice, in powder, or even as dietary supplements. Their popularity is due to their health benefits, their culinary versatility, and their image as “natural” and “authentic” products.
But be careful, not all are equal! Some superfruits are better suited to specific goals than others. Hence the interest of this enlightening comparison.
2. Nutritional zoom: cranberries, blueberries, goji
(Per 100 g - dried version)
| Nutrient | Cranberries | Blueberries | Goji berries |
|---|---|---|---|
| Calories | 325 kcal | 317 kcal | 349 kcal |
| Carbohydrates (sugars) | 82 g (74 g) | 80 g (66 g) | 77 g (45 g) |
| Fibers | 5 g | 6 g | 13 g |
| Proteins | 0.1 g | 2.5 g | 14 g |
| Lipids | 1 g | 0.6 g | 0.4 g |
| Vitamin C | Weak | Average | High |
| Antioxidants (ORAC)* | ~9,000 | ~9,600 | ~3,290 |
*ORAC = Antioxidant Capacity Index
In summary:
- Goji : rich in protein, fiber and vitamin C
- Blueberries : excellent antioxidants
- Cranberries : to be preferred without added sugar
3. The benefits of each superfruit
Cranberries
- Prevent urinary tract infections (especially due to E. coli)
- Help reduce dental plaque
- Help improve LDL cholesterol and blood pressure
Blueberries
- Fight against cellular aging
- Stimulate memory and cognitive functions
- Promote visual health
- Reduce chronic inflammation
Goji berries
- Support immunity (thanks to vitamin C and zinc)
- Protects the eyes (zeaxanthin)
- Provides energy and a tonic effect
- Recognized as adaptogens in traditional medicine
4. When and how to consume them?
Available shapes
- Costs : best source of vitamins
- Dried : practical, but often sweet
- Juice : quick to consume, but less fiber
- Powder : concentrated, easy to integrate into recipes
Best moments
- In the morning: in a smoothie or a bowl of cereal
- As a snack: in a dried version with oilseeds
- Before/after sport: goji or blueberries
Compatibility with certain diets
| Diet | Compatible superfruits |
|---|---|
| Vegan, gluten-free | All |
| Low FODMAP | To avoid |
| Diabetic | Fresh blueberries recommended |
| Paleo | All (unsweetened) |
Simple ideas
- Smoothie: blueberries + goji + banana
- Salad: spinach + feta + cranberries
- Snack: goji + almonds + dark chocolate
5. Which superfruit suits your needs?
Practical guide
| Health goal | Recommended superfruit |
|---|---|
| Urinary tract infections | Cranberries |
| Boost immunity | Goji |
| Memory, concentration | Blueberries |
| Persistent fatigue | Goji |
| Digestion | Goji |
| Inflammation | Blueberries |
| Eye health | Goji or blueberries |
| Diabetic Snacks | Fresh blueberries |
Combine them?
Absolutely! Their effects are complementary.
Points of vigilance
- Do not exceed 30 g per day
- Check out the sweet versions
- Beware of interactions (e.g.: goji + anticoagulants)
Examples of use
- Julie, frame: nibbles on goji berries at 4 p.m. to avoid coffee
- Theo, student: starts his day with a blueberry-banana smoothie
- Martine, 65 years old: drinks a glass of cranberry juice every day to prevent cystitis
Conclusion
Cranberries, blueberries, and goji berries are three superfruits with recognized benefits. Each has its own strengths: cranberries help fight urinary tract infections, blueberries help boost memory and antioxidants, and goji berries help boost energy and immunity.
You now have all the keys to making an informed choice or intelligently combining these nutritional allies.
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