The berry best of health

Research is revealing that summer berries have powerful and unexpected health benefits. Some berries will help you stave off wrinkles and broken veins; others can boost fertility, help you fight a cold and even avoid hayfever. So which berries do you need to keep your body at its very best?

The Fertility Berry

Strawberries: Grab a punnet or two for a surefire boost to your fertility and sex life. Strawberries, or rather the seeds covering them, are rich in zinc. "Women's bodies prepare for sex more quickly when zinc levels are high," explains Patrick Holford, founder of the Institute for Optimum Nutrition. "As for men, the nutrient governs testosterone, needed for sex drive and sperm production. But it needs to be replenished regularly; if a man has sex just three times in 24 hours, his entire zinc supply can be depleted." Strawberries have twice the concentration of vitamin C found in oranges, and their sugar is slowly released, providing sustained energy levels - for only a few calories.

The beauty berry

Blackberries: If you want peachy smooth skin free of unsightly threadveins, grab a handful of blackberries. Anthocyanidins, the pigments giving these berries their colour, target capillaries, veins and skin membranes. Patrick Holford says they act as strong antioxidants to combat the effects of aging such as collagen breakdown. American trials have found that blackberries, taken in supplement form, reduce the amount of broken capillaries appearing beneath the skin. Given in large enough quantities, they can also help varicose veins to heal.

The cystitis berry

Cranberries: The king of berries - when it comes to fighting any sort of urinary tract infection. Recent studies have shown that molecules in cranberries prevent bacteria from sticking to the bladder and urinary tract.

Cranberries, taken as supplements or as juice, can prevent and treat urinary infection - in one US study, cranberry supplements decreased the burning pains of cystitis by almost half. Look for unsweetened cranberry juice or dried cranberries in health food shops.

The Eye Berry

Bilberries: In the Second World War, British RAF pilots ate bilberry jam before night missions to improve their vision. Research now shows the combination of anthocyanosides and vitamins A and C in these berries improve circulation to the eye and help the production of retinal purple, a pigment needed for good eyesight. The berries help fight eye disease too.

Clinical research has confirmed these berries can slow the progress of degenerative eye diseases. Early research suggests they may also help prevent the onset of cataracts and acute macular degeneration, the leading cause of blindness.

The Allergy Berry

Raspberries: If summer leaves you sneezing and wheezing, a daily portion of raspberries could help reduce symptoms. Every 100g of raspberries contain 12mg of quercetin, a plant molecule that acts as a natural antihistamine. Strawberries also contain high levels of flavonoids, antiinflammatory molecules which calm swelling in allergic reactions.

The heart disease berry

Hawthorn berries: Used for hundreds of years for ailments of the heart, hawthorn is now licensed in Germany as a medicine for heart disease and high blood pressure. The leaves and berries contain dozens of molecules which work together to increase the force of contraction of the heart. They also dilate blood vessels supplying the heart, giving the muscle more oxygen.

Trials have confirmed that hawthorn also reduces levels of LDL or "bad"cholesterol and helps to reverse clogging of the arteries.

The imune berry

Elderberry: In medieval times, elderberries were given to ease flu symptoms, colds, and sinus problems. Researchers studying Sambucol (an elderberry formulation) have confirmed its benefits. In one study, 93 per cent of flu patients given Sambucol were symptom-free within two days; those taking a placebo recovered in about six days.

Trials show the berries are just as good at halting viruses responsible for colds and flu - if taken at the early signs of a sore throat, infection can be prevented in around a half of cases. A preparation of Sambucol is available from health food shops; otherwise pick the berries in autumn, soak, strain the juice and reduce gently into a syrup. Take a teaspoon at the first sign of a viral infection.