Berries, the Nutritional Power Houses

Everyone would like to look healthy with a glowing skin and shape. Fruits are the right choice! Berries……. are even the best !

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Every grocery store carries a wide variety of fruits, fresh, frozen, and canned. They are natural, bold, vibrant, rich in flavor and colorful!When it comes to health, berries have a fabulous reputation!

Berries, small and soft – fleshed fruits, are nutritional power houses, whether eaten fresh or frozen. They are rich in vitamins, fiber, minerals and phytochemicals. The peel or the skin of these fruits have higher concentration of phytochemicals. Brighter their color, richer their nutrients.

Want to retain your memory? Start snacking on blue berries.?????????????????????????

Blue berries – the brain berries, one of the naturally blue-hued food are packed with antioxidants that boosts the brain functions. This tiny fruit is loaded with vitamins C, E, K, soluble fiber, manganese, iron,copper, zinc and beta carotene. A real powerful package!

The soluble fiber in blue berries absorbs water, creates slow moving gel, that slows the absorption of sugar. Sounds great!

Straw berry………. The Red Glory! Red Princess! 

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Straw berries, a sweet flavor fruit, contains more vitamin C, a powerful antioxidant that protects cells from free radicals, than an orange and high in folic acid. They also are good source of potassium. Straw berry, banana, yogurt smoothie is a favorite of kids!

Cute, little Cranberries combat urinary tract infections.  They are good source of  tannin, a potential antibacterial agent. Tannins are also found in teas.  Proanthocyanidins, an antioxidant compounds, in cranberries prevent cardiovascular disease by counteracting against cholesterol plaque formation.

Raspberries,“The King of Berries”!

This royal titled, helmet shaped cluster with a red ruby color are excellent source of Vitamin C and their tiny seeds are good source of fiber, folate, vitamin E and have a little less natural sugar when compared to other fruits.

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Lower the risk for cancer?

People who eat fruits and vegetables have lower cancer rates. The higher concentration of anitoxidants in berries help ward off a host of chronic diseases. A large body of research suggest that berries may be among the most potent cancer-fighting fruits.  Phytochemicals: anthocyanins, ellagic acids, resveratrol, pterostilbene play a major role in fighting different types of cancer.

The flavonoid, anthocyanin in berries causes blood vessels to relax, helps in maintaining normal blood pressure. Beta carotene in berries protects our eyes form age related conditions that leads to blurred vision and blindness. Beta carotene is most effective when it is combined with vitamin C, zinc, and vitamin E. Eating variety of food is the best way to get the right amount of nutrients.

Berries can be easily incorporated in our diet

  • Can be eaten fresh. Most berries are naturally sweet so we don’t have to add sugar or glaze it with syrup.
  • Stir fresh raspberries to yogurtfeb 2013 016
  • Embellish breakfast cereals with blue berries and cranberries
  • Garnish salad with blue berries.
  • Combine mixed berries with banana or papaya and milk (low-fat) for a wonderful smoothie

Having fruits everyday will make you more bright and happy.

Cherry makes you merry”feb 2013 001

References:

  • American Chemical Society (2012, March 7). Eating berries benefits the brain.ScienceDaily. Retrieved February 4, 2013, from http://www.sciencedaily.com/releases/2012/03/120307145825.htm
  • Gary D Stoner, Navindra P Seeram “Berries and Cancer Prevention”, 2011 
  • Lester Packer, Catherine Rice-Evans, “Flavonoids in Health and Disease”, 2005
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