Berries are not only delicious but also packed with nutrients and antioxidants. India is home to a variety of berries that are cherished for their unique flavors, medicinal properties, and nutritional benefits. Here, we explore some of the most prominent types of berries found in India, including their origins, history, where they are found, availability, and unique properties.
Contents
1. Indian Gooseberry (Amla)2. Mulberry (Shahtoot)3. Indian Blackberry (Jamun)4. Cape Gooseberry (Rasbhari)5. Strawberry6. Blueberry7. Raspberry8. Goji Berry (Wolfberry)9. Black Currant10. Indian Barberry (Daruharidra)Nutrition Chart of BerriesStrawberriesBlueberriesRaspberriesBlackberriesSources and References
1. Indian Gooseberry (Amla)
- Origin: India
- History: Used in traditional Indian medicine (Ayurveda) for thousands of years. Known for its health benefits and mentioned in ancient Indian texts.
- Found in: Uttar Pradesh, Madhya Pradesh, Tamil Nadu, and Rajasthan
- Availability: November to February
- Unique Property: Known for its high vitamin C content and antioxidant properties. It has a sour taste and is used in various forms, including fresh, dried, and as juice.
Also, read: Health Benefits of Amla: Science, Research, and Facts
2. Mulberry (Shahtoot)
- Origin: Native to warm temperate and subtropical regions of the world
- History: Cultivated in India for centuries, often associated with silk production as mulberry leaves are the primary food source for silkworms.
- Found in: Punjab, Haryana, Uttar Pradesh, and Karnataka
- Availability: April to June
- Unique Property: Known for their sweet and tart flavor. Rich in vitamins C and K, and have numerous health benefits including improved digestion and heart health.
3. Indian Blackberry (Jamun)
- Origin: India and Southeast Asia
- History: Valued in traditional medicine for its health benefits, particularly for diabetes management.
- Found in: Uttar Pradesh, Maharashtra, Tamil Nadu, and Karnataka
- Availability: June to August
- Unique Property: Known for its deep purple color and sweet-tart flavor. High in anthocyanins, which have antioxidant and anti-inflammatory properties.
4. Cape Gooseberry (Rasbhari)
- Origin: South America, introduced to India by early explorers
- History: Grown in India for its unique flavor and nutritional benefits.
- Found in: Himachal Pradesh, Uttarakhand, and Andhra Pradesh
- Availability: March to June
- Unique Property: Known for its bright orange color and tangy-sweet taste. Rich in vitamins A, C, and B-complex, and contains antioxidants.
5. Strawberry
- Origin: North America, widely cultivated in temperate regions
- History: Introduced to India during British colonial rule, it has become a popular fruit in hill stations.
- Found in: Mahabaleshwar (Maharashtra), Himachal Pradesh, and Uttarakhand
- Availability: December to February
- Unique Property: Known for their sweet flavor and juicy texture. High in vitamin C and manganese, and have antioxidant properties.
6. Blueberry
- Origin: North America, introduced to India as a commercial crop
- History: Recently introduced to India and gaining popularity due to its health benefits.
- Found in: Selected farms in Himachal Pradesh and Uttarakhand
- Availability: May to August
- Unique Property: Known for their sweet-tart flavor and high antioxidant content. Rich in vitamins C and K, and fiber.
7. Raspberry
- Origin: Europe and Northern Asia, introduced to India
- History: Cultivated in India for its unique taste and health benefits.
- Found in: Himachal Pradesh, Uttarakhand, and Kashmir
- Availability: May to July
- Unique Property: Known for their vibrant color and rich flavor. High in dietary fiber, vitamins C and K, and have anti-inflammatory properties.
8. Goji Berry (Wolfberry)
- Origin: Asia, particularly China and Mongolia
- History: Used in traditional Chinese medicine for centuries and introduced to India for its medicinal properties.
- Found in: Himachal Pradesh and Uttarakhand
- Availability: July to October
- Unique Property: Known for their high antioxidant levels and immune-boosting properties. Rich in vitamins A and C, and iron.
Also, watch web stories: What Foods Damage your Gut Health?
9. Black Currant
- Origin: Europe and Asia
- History: Introduced to India for its unique flavor and health benefits.
- Found in: Himachal Pradesh and Uttarakhand
- Availability: June to August
- Unique Property: Known for their tangy flavor and high vitamin C content. Used in jams, jellies, and juices.
10. Indian Barberry (Daruharidra)
- Origin: Native to the Himalayas and northern India
- History: Used in traditional medicine for its various health benefits.
- Found in: Himachal Pradesh, Uttarakhand, and Jammu & Kashmir
- Availability: April to July
- Unique Property: Known for its sour taste and medicinal properties. Rich in vitamin C and berberine, which has antimicrobial and anti-inflammatory effects.
Nutrition Chart of Berries
Berries are not only delicious but also packed with essential nutrients. Here’s a general nutritional profile for some common berries per 100 grams:
Strawberries
| Nutrient | Amount |
|---|---|
| Calories | 32 kcal |
| Carbohydrates | 7.7 g |
| Sugars | 4.9 g |
| Dietary Fiber | 2.0 g |
| Protein | 0.7 g |
| Fat | 0.3 g |
| Vitamin A | 1 µg |
| Vitamin C | 58.8 mg |
| Vitamin E | 0.3 mg |
| Vitamin K | 2.2 µg |
| Potassium | 153 mg |
| Magnesium | 13 mg |
| Phosphorus | 24 mg |
| Folate | 24 µg |
| Calcium | 16 mg |
| Iron | 0.4 mg |
| Zinc | 0.1 mg |
| Thiamine (B1) | 0.02 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.05 mg |
Blueberries
| Nutrient | Amount |
|---|---|
| Calories | 57 kcal |
| Carbohydrates | 14.5 g |
| Sugars | 9.7 g |
| Dietary Fiber | 2.4 g |
| Protein | 0.7 g |
| Fat | 0.3 g |
| Vitamin A | 3 µg |
| Vitamin C | 9.7 mg |
| Vitamin E | 0.6 mg |
| Vitamin K | 19.3 µg |
| Potassium | 77 mg |
| Magnesium | 6 mg |
| Phosphorus | 12 mg |
| Folate | 6 µg |
| Calcium | 6 mg |
| Iron | 0.3 mg |
| Zinc | 0.2 mg |
| Thiamine (B1) | 0.04 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.05 mg |
Raspberries
| Nutrient | Amount |
|---|---|
| Calories | 52 kcal |
| Carbohydrates | 11.9 g |
| Sugars | 4.4 g |
| Dietary Fiber | 6.5 g |
| Protein | 1.2 g |
| Fat | 0.7 g |
| Vitamin A | 2 µg |
| Vitamin C | 26.2 mg |
| Vitamin E | 0.9 mg |
| Vitamin K | 7.8 µg |
| Potassium | 151 mg |
| Magnesium | 22 mg |
| Phosphorus | 29 mg |
| Folate | 21 µg |
| Calcium | 25 mg |
| Iron | 0.7 mg |
| Zinc | 0.4 mg |
| Thiamine (B1) | 0.01 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.6 mg |
| Vitamin B6 | 0.06 mg |
Blackberries
| Nutrient | Amount |
|---|---|
| Calories | 43 kcal |
| Carbohydrates | 9.6 g |
| Sugars | 4.9 g |
| Dietary Fiber | 5.3 g |
| Protein | 1.4 g |
| Fat | 0.5 g |
| Vitamin A | 11 µg |
| Vitamin C | 21 mg |
| Vitamin E | 1.2 mg |
| Vitamin K | 19.8 µg |
| Potassium | 162 mg |
| Magnesium | 20 mg |
| Phosphorus | 22 mg |
| Folate | 25 µg |
| Calcium | 29 mg |
| Iron | 0.6 mg |
| Zinc | 0.5 mg |
| Thiamine (B1) | 0.02 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.6 mg |
| Vitamin B6 | 0.03 mg |
