berries – Healthy superfoods

 by Dr. Nuwanthi Fernando

The Health Benefits of The 6 Most Common Berries

by Dr. Mariangel Leota

 

Few fruits are as delicious, nutritious and easy to consume as berries. Berries are highly nutritious fruits and very famous for the number of antioxidants that are recognized as the fruit that delays aging.

Its sweet flavor, low cost and versatility, make it the favorite fruit for nutritionists to include in many types of diet. These fruits are an excellent source of special natural sugar to sweeten any smoothie, cake or any other type of sweet.

You can choose a great variety of berries, but they all have something in common, their high rate of vitamins and minerals. It is extremely impressive and its consumption is very important. They also have a large amount of special soluble fiber to reduce the cholesterol.

Source of powerful nutrients, berries are an excellent resource to prevent obesity and numerous diseases. Privileged allies of health, provide satiety thanks to the contribution of fiber (2.6 g per 100 g) and favor the elimination of liquids, due to its high-water input.

All of them present minerals such as calcium, potassium, iodine, silicon, phosphorus, magnesium, vitamin C, A (carotenes) and E (antioxidants), B1, B2, B3 and B6, K. Let’s see the most common berries and all their benefits

 

Cranberries

Fruits of delicious flavor and a long list of health benefits. The best recommendation is that your consumption should be daily. Creating a habit of consuming healthy fruits can have a positive impact on our health. Think again before eating that food with a high content of refined sugar, when you can be taking advantage of all the benefits of this fruit.

You should consider its powerful antioxidants, like blueberries, as the best natural treatment for many diseases.

Natural antimicrobial treatment

Numerous scientific studies have proven the effectiveness of this superfruit as an excellent natural antimicrobial. Its potent effect can prevent infectious diseases such as urinary tract infections (UTIs).

Antioxidants such as proanthocyanidin are able to decrease the adherence of highly pathogenic bacteria such as Escherichia coli on the tissue of the urinary tract. This effect has been widely studied and its therapeutic use is evaluated to prevent urinary tract infections.

These urinary infections are more frequent in women due to the anatomy of the urinary tract, it tends to accumulate more bacteria, so the consumption of cranberries is highly recommended in women.

 

Protects from bad breath and cavities

Dental health is totally important not only for the aesthetic, but for the welfare that this produces. In the mouth, millions of bacteria accumulate and for this reason it is important to have a correct hygiene such as brushing after food, but is this enough? Maybe not, because as you may have noticed, even if you brush many times a day you still have the possibility of suffering from bad breath and cavities.

This happens because the large number of bacteria are not completely removed in the brushing and a complement is needed to eliminate them, the cranberries to be able to decrease the adherence of bacteria, can also reduce the number of bacteria in the mouth, reducing considerably Bad breath and the risk of suffering from tooth decay. This is not a miraculous home remedy, it will not happen instantly, but if you consume it consistently, at least a cup every day, you can see its important benefits.

 

Grapes

Better known as the anti-aging fruit, grapes have been used by many civilizations for centuries, for their pleasant taste and for all the benefits of this fruit. Its consumption is very common throughout the world due to the large number of vitamins it has, such as vitamin B, vitamin C, D and E.

It also has a high rate of minerals, so its consumption is ideal after training for its ability to rebuild all the electrolytes lost during exercise.

Why is it known as the anti-aging fruit?

Grapes contain two of the most potent antioxidants in nature, such as resveratrol and catechins. These antioxidants, well known in the anti-aging industry, have been used in numerous treatments to delay aging.

It has a repairing effect on wrinkles

Resveratrol and catechins are able to prevent wrinkles because they delay cell aging and prevent damage caused by free radicals. These antioxidants also have a profound repairing effect because they are also able to stimulate DNA formation by increasing cell growth in areas affected by wrinkles.

 

Blackberries

There is a wide range of berries, but all have in common their impressive content of nutrients. Blackberries are an incredible source of essential minerals for many important functions of the body, such as the maintenance of bones and muscle functions.

Prevent osteoporosis

Osteoporosis is a condition characterized by the loss of bone density. This loss of density occurs by many factors, one of them, by the decrease of important minerals such as calcium and phosphorus. Being within the factors of the risk factors of osteoporosis, as an advanced age, should focus on increasing the consumption of foods that can supply the lack of minerals in the body such as blackberries.

The blackberries are able to provide the necessary amount of calcium, phosphorus, magnesium, potassium and manganese necessary for the formation and maintenance of bones. Its consumption should be constant and preferably the fruit should be eaten, without adding any type of sugar.

 

Natural energizer

If you feel fatigue, lack of energy or lack of energy before your work day or your gym day, you may not be including in your diet the foods that provide you with the right amount of minerals. The lack of energy can be given many reasons, one of them, is the lack of minerals that are important for brain functions and for obtaining energy.

The muscles contain small reserves of energy that are activated during intense exercise, but for this it is necessary to use certain minerals that can quickly deplete, such as potassium and sodium. A full dose of blackberry before exercising can provide you with a large portion of minerals needed for energy.

 

Blueberries

The blueberry is one of the healthiest fruits and its consumption has increased in recent times, it is known for its content in vitamins and antioxidants, that’s why it is considered a “super fruit”.

A lot of research has certified all the benefits of this fruit, so you can make it a great ally for your body: it helps prevent diseases, it rejuvenates and it is also ideal for weight loss.

Contribute in the fight against cancer

Recent studies have certified that the consumption of this superfruit is capable of helping to diminish the risk of proliferation of cancer cells avoiding the damage to the other healthy cells. This is because blueberries contain gallic acid and resveratrol, two important compounds that help reduce the negative impact of cancer.

Blueberries are a potent anti-inflammatory

Blueberries contain a large number of antioxidants and one of the most famous is their content of proanthocyanidins. This antioxidant has an incredible anti-inflammatory capacity. It is capable of producing relief in many inflammatory diseases, giving a sensation of relief since inflammations can produce muscular tension, stiffness and muscular weakness, such as fibromyalgia.

Carla Makes Blueberry-Ginger Pie | From the Test Kitchen | Bon Appétit

 

The filling for this blueberry pie with ginger will be loose when it comes out of the oven, but as long as you let it rest for the full 4 hours, it will firm beautifully.

Get the recipehttps://www.bonappetit.com/recipe/blueberry-ginger-double-crust-pie

Strawberries

They are the most popular berries and sold in the market. Its flavor is very common in all parts of the world and its healthy properties make it the best ally for your health.

Perfect for your digestive system

Do you suffer from constipation? Is indigestion a problem for you? Strawberries can be the solution. The consumption of a cup of strawberries can provide all the necessary fiber to improve the health of your digestive system. If you suffer from constipation most likely you need to consume many more fibers and for that you must include fruits in your diet like strawberries.

Increase the body’s defenses

The vitamin C content of this fruit is totally high, its consumption is so important because it contributes a great improvement to the immune system. Vitamin C is extremely important to prevent contagious diseases such as influenza and respiratory diseases. Its effect is greater when the fruit is ripe.

 

Raspberries

Known for its great flavor and it is time that it is also known for its health benefits. Raspberries are the perfect duo of strawberries for their similar characteristics.

It helps to prevent diabetes

The potent antioxidants characteristic of this fruit improves the sensitivity to insulin in obese people resistant to this hormone. For this reason, its effects are well recognized and accepted by endocrinologists as natural therapy against diabetes. Insulin is a hormone produced in the pancreas, which helps the body metabolize carbohydrates properly, and prevents blood sugar from increasing excessively.

Reduce the cholesterol

The impressive amount of soluble fiber, like all berries, gives you the ability to reduce cholesterol levels. Soluble fiber is able to increase lipid metabolism by significantly lowering bad cholesterol (LDL), reducing the risk of cardiovascular diseases.

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