Summer: what you need to know about Schisandra berries

Written by: Julia Etman


Healf Journal

With summer just around the corner and berry season in full swing, it is the perfect time to explore these delightful fruits that have graced our shelves. Bursting with vibrant colours and flavours, berries are more than just a tasty treat to enjoy during picnics and outdoor gatherings. They are packed with countless nutrients, doing wonders for your wellbeing as you chat away with friends and family. 

EAT - Nutritional profile of berries

Berries are loaded with essential vitamins, minerals, antioxidants and fibre, offering a range of health benefits across many of the body’s systems. Vitamins C, E and K boost immune, cardiovascular and bone health, while the minerals folate and manganese maintain healthy cells and bones. Rich in bioactive polyphenols, particularly anthocyanin's, berries help combat oxidation and inflammation in the body. Consuming berries also provides a good dose of soluble fibre, essential for heart and gut health.

Going beyond this, let's dive into the direct health benefits:

Brain Health

Anthocyanins, compounds responsible for the deep blue, purple and red colours in most berries, enhance brain health with their antioxidant and anti-inflammatory properties. Research indicates consuming anthocyanin-rich berries may improve various aspects of cognition, including memory, attention, executive function and psychomotor performance in both cognitively healthy and impaired individuals. These benefits have been linked with both short and long-term intake. Incorporating berries or freeze-dried berry powder into your daily routine can work ignite creativity and enhance cognitive performance.

Skin Health

Consuming berries may benefit your skin’s appearance, delay ageing processes and reduce the risk of skin cancer. As excellent sources of vitamin C, vitamin E and anthocyanin's, these nutrients protect against free radical-induced skin cell damage, implicated in skin ageing and skin cancer. Vitamin C also plays a crucial role in collagen synthesis, maintaining skin elasticity and strength, promoting a youthful appearance from the inside out.

Heart Health

Berries actively support cardiovascular health. Packed with antioxidants and fibre, they help lower LDL (bad) cholesterol, blood pressure and circulating inflammatory molecules, and enhance blood vessel function. The presence of anthocyanins has been specifically linked to reduced cardiovascular disease risk, heart attacks and hypertension incidence. Including berries in your diet regularly promotes heart health, making them a flavourful and nutritious choice for heart-conscious individuals.

Weight management

Low in calories but high in soluble fibre, berries promote satiety and improve digestion while reducing energy intake. Soluble fibre has been extensively linked to improved body weight (9,10). Anthocyanin-rich berries have been associated with reduced weight gain (8), potentially by lowering obesity-related inflammation and regulating lipid metabolism (11). Berries are an excellent choice for those seeking to manage their weight.

Adding berries into your routine

Nourish your body this summer by adding berries to your diet. Top your breakfasts with them for a vibrant start, toss them into salads for a refreshing kick, or enjoy them as a tasty snack for sustained energy. Fresh berries are optimal, but berry powders offer a great alternative, boasting a longer shelf life and often with a higher nutrient value.. Add them to smoothies, oats and yoghurt bowls for a concentrated dose of health-promoting benefits. 

Berries as Medicine? A Note on Schisandra

The Schisandra berry. Known as the, the super-berry from Northern China. Known for its unique five-flavour profile, Schisandra is an adaptogen used in traditional Chinese medicine with remarkable health benefits.

Rich in lignans and antioxidants, this berry has been shown to enhance immune function, supports cognition, combats oxidative stress and optimise physical and mental endurance. Studies highlight Schisandra’s potential anti-cancer, anti-obesogenic, anti-diabetic and anti-ageing properties, making it a powerful supporter of overall health and vitality. Typically consumed as dried berries in teas or in powder form, the recommended dose ranges from 1.5 to 6 grams per day. While generally safe, it is important to consult a healthcare professional before consuming Schisandra, especially if pregnant, breastfeeding or taking medication.

Incorporate a variety of berries into your routine to enhance flavour and boost your wellbeing. Whether fresh or powdered, these nutrient-rich fruits support brain, skin, heart health and weight management. From breakfast to snacks and everything in between, savour the delicious taste and health benefits of berries all summer long.


This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf