Berries are not only a delicious and refreshing treat, but also a powerful source of vitamins and antioxidants necessary for maintaining health.
Including berries in your diet can significantly enrich it with beneficial substances, strengthen immunity, and improve overall well-being.
In this article, we will discuss the TOP 10 berries with the highest vitamin content that will not only delight with their taste but also provide the body with essential nutrients.
TOP 1. Sea buckthorn
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Flavonoids | 442 |
Antioxidants | 300 |
Manganese | 22 |
Fibers | 19 |
Potassium | 12 |
Magnesium | 9 |
Iron | 3 |
Phosphorus | 6 |
Zinc | 6 |
Calcium | 3 |
Boron | 3 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 109 |
Oleic acid (Omega-9) | 20 |
Linoleic acid (Omega-6) | 8 |
TOP 2. Black currant
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Antioxidants | 1 136 |
Flavonoids | 392 |
Iron | 9 |
Copper | 11 |
Fibers | 17 |
Manganese | 14 |
Potassium | 12 |
Boron | 9 |
Phosphorus | 8 |
Magnesium | 8 |
Calcium | 6 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 6 |
TOP 3. Cloudberry
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Flavonoids | 54 |
Manganese | 28 |
Fibers | 20 |
Magnesium | 13 |
Iron | 4 |
Potassium | 9 |
Zinc | 9 |
Copper | 6 |
Phosphorus | 5 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
No nutrients exceed 1% of the RDA |
TOP 4. Acai
Lipids per 100 g
Nutrient | % of RDA |
---|---|
No nutrients exceed 1% of the RDA |
TOP 5. Cornelian cherry
Vitamins per 100 g
Nutrient | % of RDA |
---|---|
C | 93 |
B4 (Choline) | 17 |
B9 | 11 |
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Flavonoids | 384 |
Manganese | 161 |
Potassium | 135 |
Selenium | 68 |
Iron | 7 |
Copper | 12 |
Magnesium | 13 |
Phosphorus | 5 |
Calcium | 3 |
Zinc | 4 |
TOP 6. Strawberry
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 9 |
TOP 7. Wild-strawberry
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Antioxidants | 52 |
Flavonoids | 23 |
Manganese | 22 |
Iron | 2 |
Potassium | 6 |
Fibers | 8 |
Magnesium | 4 |
Phosphorus | 3 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 4 |
TOP 8. Black chokeberry
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Flavonoids | 192 |
Antioxidants | 211 |
Nickel | 86 |
Manganese | 36 |
Iron | 7 |
Fibers | 21 |
Copper | 11 |
Boron | 8 |
Phosphorus | 8 |
Magnesium | 6 |
Potassium | 6 |
Calcium | 3 |
TOP 9. Red currant
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Flavonoids | 39 |
Iron | 6 |
Copper | 12 |
Fibers | 17 |
Manganese | 11 |
Potassium | 11 |
Phosphorus | 6 |
Antioxidants | 6 |
Magnesium | 4 |
Calcium | 3 |
Boron | 3 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 4 |
TOP 10. Gooseberry
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Antioxidants | 468 |
Flavonoids | 10 |
Fibers | 17 |
Copper | 8 |
Potassium | 8 |
Manganese | 8 |
Phosphorus | 4 |
Iron | 2 |
Calcium | 3 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
No nutrients exceed 1% of the RDA |