Very seldom you might come across a dietitian asking you to EAT MORE! OR may be you might never find one. But now for this time the answer is – Yes you can … and what it could be??? They are yummy juicy fresh berries of all types.
These low calorie pebble sized fruits are a sea of vitamins and minerals. Isn’t that amazing?
Here in the UAE, in the supermarkets very often you come across various types of berries such as blueberries, black berries, strawberries, cranberries, gooseberries, raspberries, goji berries etc. These berries are packed with super antioxidants, for e.g. in goji berries the antioxidants are as powerful as more than 20 times that of red wine. So, these power packed family of fruits not only help you to combat premature aging via its antioxidant action but also the power vitamins and minerals help for muscle contraction and built up & regeneration. What more these are great for heart health and digestion too.
- GORGEOUS GOJI BERRIES– These are gorgeously known for its power action to flush the toxins out from your system.
- BLUSHING BLUEBERRIES– Known to be a nutritional powerhouse that may defend the body against the ravages of aging and disease
- SMASHING STRAWBERRIES– all-time favorite fruit and very versatile. Goes well with milk, yoghurt, oats or alone as juice or as a refreshing ice slush. Very low in calories 32kcal/100gm and has the wonderful property to scavenge and smash out the inflammation causing factors.
- BOLD BLACKBERRIES– Also versatile like strawberries-these can be used in baked goods, make sauces, jellies or out in salads. 1 cup serving contains approximately 8 gms of fiber. High fiberhelps keep you feeling full for longer and limits your risk for diverticulitis, constipation and heart disease. Also these are a great source of vitamin C which prevents cell damage and has a role in healing wounds.
- CRAVING CRANBERRIES-A year round super food and very tasty, you might crave for more.These contain a large array of phytonutrients, naturally occurring plant chemicals that help to protect the body from harmful free radicals and offer anti-inflammatory and cancer-preventing properties. The cranberry juice has the ability to help prevent Urinary tract Infection also.
- RAVISHING RASPBERRIES– These ravishing red colored berries have the highest count of Vitamin C. 1 cup of fresh raspberries can provide you 88% of your daily requirements of vitamin C. Also, regular intake of raspberries is related to prevent eye diseases, such as vision loss, night blindness, cataracts, and glaucoma.
- GREAT GOOSEBERRIES– Gooseberries enhances food absorption, balances stomach acid, fortifies the liver, nourishes the brain and mental functioning, supports the heart, strengthens the lungs, regulates elimination of free radicals, enhances fertility, helps the urinary system, increases skin health, promotes healthier hair, acts as a body coolant, flushes out toxins, increases vitality, strengthens eyes, improves muscle tone and, acts as an antioxidant. Because it provides remedy to so many conditions, it is widely used in Ancient Indian therapy- Ayurveda.
In addition to this, most berries also contain vitamin K, potassium and manganese and so highly recommended during pregnancy and lactation. In short, all berries are known to contain a large array of vitamins, minerals and phytonutrients- naturally occurring plant chemicals that help to protect the body from harmful free radicals and offer anti-inflammatory and cancer-preventing properties.
So for such a protective food find below some ideas to slip them in your diet:
- Make a delicious smoothie with fresh blueberries and yoghurt.
- Add dried berries to your cup of cereals
- Add fresh/ dried raspberries to homemade muffins, cookies and cakes
- Make a fresh cranberry slush to beat the heat and detoxify
- Top up your green salads with dressings of berry sauces or whole berries.
- Place sliced strawberries on toast instead of jam.
- Dip strawberries in antioxidant rich dark chocolate for a delicious and nutritious dessert.
Nutrient facts: per 100gm.
* All the nutrient information is for berries in the raw form.
*Source: USDA- National Nutrient Database for Standard Reference.