This lesser-known berry has some intriguing health properties that are only now being appreciated. The deep purple boysenberry is a cross of several berries, including the raspberry, blackberry and loganberry. It was developed in California in the 1920s, and New Zealand is now one of the world’s biggest growers.
Wellness
Like other berries, boysenberries are rich in antioxidants. They contain ellagic acid, a compound with antioxidant, antiviral and antibacterial activity in laboratory studies, and a high share of it is in the “free” form that’s easier for your body to absorb. Boysenberries rank highly for ellagic acid and other beneficial compounds compared with other blackberry varieties.
Brain health. Boysenberries are rich in anthocyanins, natural antioxidants that help protect brain cells from oxidative damage linked with brain ageing. Research on berries and memory is promising, though whether they help prevent Alzheimer’s disease is still unknown.
Anti-inflammatory and cell protection. Early laboratory and animal studies suggest berry compounds may help slow the growth of some cancers, including those of the colon, oesophagus and lung. This hasn’t yet been shown in people, so enjoy them as part of a varied, plant-rich diet.
Heart health. Boysenberries are naturally cholesterol-free, and their fibre and anthocyanins support healthy cholesterol levels and blood vessels, lowering your risk of heart disease and stroke.
Antioxidant power. Anthocyanins give boysenberries their deep colour and help counter damage caused by free radicals.
Weight management
Low in kilojoules. Boysenberries are fat-free and light, at only around 275 kilojoules (66 Calories) per cup.
Filling fibre. A cup provides about 7 grams of fibre, which keeps you full and your digestion moving.
Beauty
Collagen. Boysenberries provide vitamin C, which your body needs to make the collagen in skin, bones, cartilage and blood vessels.
Strong bones. They also add a little calcium, which, together with dairy and other calcium-rich foods, helps keep teeth and bones strong.
Cooking with boysenberries
- Smash them onto buckwheat waffles with coconut yoghurt and a drizzle of maple syrup for a delicious Sunday brunch.
- Lightly roast them for a savvy addition to salads, sauces and dressings.
- Infuse them in a little moscato and top with a dollop of cultured cream and black rice crisps for a delectable summer dessert.
- Enjoy their slightly tangy taste fresh by the handful, or make lighter, less sugary jams, jellies, syrups, sauces and pie fillings.
- Blend them into smoothies with oats, yoghurt and honey for a guilt-free snack.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
