Berries

Red fruits and berries: blueberries, blackcurrants, raspberries, blackberries…

Why?: They are the champions of anthocyanins, polyphenols that the microbiota converts into metabolites beneficial to blood vessels and brain.
Tip: Frozen ones hold up very well: picked ripe, they keep most of their anthocyanins all year round.
Counting: Berries in the botanical and culinary sense (strawberry, blueberry, blackcurrant, açaí…), fresh, frozen or dried. Spice berries — juniper, pink peppercorns — count in Spices, not here.
The app's landmark: A serving of about 50 g, every 3 days.

What checks it (90)