Boysenberries might not be stocked regularly in your local grocery store, but it's worth seeking them out. Not only are the berries a good source of vitamin C and potassium, they also contain a host of other essential vitamins and minerals. The way you purchase boysenberries influences how nutritious they are. Fresh and frozen boysenberries are more nutritious than boysenberries canned in heavy syrup because they contain far less sugar.
Fresh, frozen and canned boysenberries each supply about 7 grams of dietary fiber per 1-cup serving. The average diet contains only about 15 grams of fiber a day, which is significantly fewer than the 20 to 35 grams recommended for good health, according to the Harvard School of Public Health. Fiber is the part of a plant that can't be digested, so it helps keep your arteries and intestines clear and healthy, which can reduce your risk of constipation, hemorrhoids, diverticular disease and heart disease.
Boysenberries supply a significant dose of folate, which is a B vitamin that aids in energy production and the formation of cells. The daily recommended intake of folate is 400 micrograms, though pregnant women are often advised to consume between 600 and 800 micrograms because the nutrient can reduce certain types of nervous system and brain birth defects. A 1-cup serving of fresh or frozen boysenberries contains about 83 micrograms of folate, and the same amount of canned boysenberries supplies 87 micrograms.
Freezing boysenberries retains their vitamin E content, but canning strips the berries of this beneficial nutrient. A 1-cup serving of fresh or frozen boysenberries contains about 1.15 milligrams of vitamin E, which is slightly less than 10 percent of your daily requirement of 15 milligrams. Vitamin E protects your cells from damage, which can reduce your risk of cancer and heart disease. The vitamin also helps make red blood cells and enables your body to make use of vitamin K to clot your blood.
Opt for fresh or unsweetened frozen boysenberries because they don't contain added sugar. Added sugar increases your risk of tooth decay and unhealthy weight gain. In comparison, a 1-cup serving of boysenberries canned in heavy syrup can contain more than 20 grams of added sugar. Add fresh or thawed boysenberries to a fruit salad, or puree them into your favorite smoothie recipe. Stir the fresh or thawed berries into bread and muffin recipes, or sprinkle them into low-fat plain yogurt or oatmeal. Use the berries as a healthier alternative to maple syrup on your pancakes and waffles.
- U.S. Department of Agriculture: Nutrient Data for 09057, Boysenberries, Frozen, Unsweetened
- U.S. Department of Agriculture: Nutrient Data for 09056, Boysenberries, Canned, Heavy Syrup
- Harvard School of Public Health: Fiber: Start Roughing It!
- Centers for Disease Control and Prevention: Folic Acid
- University of Maryland Medical Center: Vitamin E
- Fruit and Veggies More Matters: Boysenberries: Nutrition, Selection, Storage