Blackberries: Blackberries are known for their high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid (a B vitamin) and an essential mineral, manganese. Also calcium, magnesium and potassium and lutein (an important nutrient for eye health) are other notable nutrients. The seeds also contain significant amounts of omega-3 and -6 fats. Blackberry cobbler is a favorite dessert, or for breakfast try adding a handful to your cereal or oatmeal.
Raspberries: Raspberries are excellent source of vitamin C - a whopping 30 mg. per 1 cup serving which is about 50% of the daily recommended value! High also in manganese (60% of daily value) and fiber (30% of daily value) make raspberries a great addition to your daily diet. B vitamins (1-3 and folic acide), magnesium, copper and iron are also considerable in raspberries. Raspberries are amazing, just on their own but try adding them to yogurt, cereal or a smoothie.