Each type of berry has its own unique taste and nutritional profile. Maximize the health benefits found in berries by enjoying a variety of blueberries, strawberries, raspberries, and blackberries. A diet rich in berries is good for disease prevention and overall health. Berries are powerful super-foods rich in nutrient and antioxidants. Berries are packed with fibre, vitamin C, folate, and antioxidants. Read below agroWeb suggestions on berries juice and how to prepare it.
What does research show about consumption of mixed berries?
Berries are rich in flavonoids, part of the polyphenols family, and includes the subgroup of anthocyanins. This is one of the most potent antioxidants, found in high concentrations in berries, and is responsible for their vibrant pigment of red, purple or blue. Studies show a correlation between anthocyanins, specifically in blueberries and blackberries, and a reduced risk of free radicals that damage the cells Flavonoids possess antioxidant properties which provide the body with a strong defense against disease. Antioxidants neutralize free radicals, which damage normally healthy cells.
Production of free radicals is increased with the exposure to pollution, radiation, cigarette smoke, and herbicides. Anthocyanins may maintain or improve brain health by slowing the progression of cognitive decline. Phytonutrients have shown to improve the communication between brain cells, which is normally hindered over time.
Like all fruits and vegetables, mixed berries are high in dietary fibre. Pectin, the main type of fibre found in berries, is a soluble fibre. It delays gastric emptying of the stomach, slows digestion, and makes you feel full longer. Slowing digestion may aid in weight loss efforts and regulate blood sugar levels, benefiting individuals with diabetes. Also, berries are a good source of vitamin C, an antioxidant vitamin. It is necessary for normal growth and development, growth and repair of body tissue proteins, wound healing, and may reduce the length and severity of the common cold. Folate, also known as vitamin B9, is naturally found in fruits, especially strawberries.
High homocysteine levels are linked to an increased risk for heart disease and folate may help decrease this amino acid level. Research shows a positive impact of antioxidant –rich foods on high blood pressure. They may provide a dilating, or widening, effect on blood vessels, leading to improved blood flow and lowered blood pressure. Even though berries are sweet and delicious, they have a low glycemic index, and can be a good choice for individuals with diabetes. Foods with a high index raise blood sugar quickly and foods with low scores raise blood sugar gradually.
Additionally, berries contain fructose, a natural sugar that can be metabolized without insulin, unlike glucose. Mixed berries are ideal for weight loss since they contain a small amount of calories and no fat. A diet rich in fruits and vegetables aids in the prevention of obesity, a significant risk factor for type 2 diabetes and cardiovascular disease. Fruits and vegetables play an important role in protective health. Regular consumption of these nutrient dense foods reduces the risk of heart disease and stroke.
• 1 cup fresh raspberries
• 1 cup fresh blueberries
• 1 cup fresh blackberries
• 2 apples
1. Wash all the fruit.
2. Core the apples and cut into quarters.
3. Juice all the fruit.
4. Mix well and serve chilled./AgroWeb.org