With superfoods around, “Diet” has become just a Four-Letter Word. You need not restrict yourself to small amounts with these special kinds of foods in order to get and maintain good health. Of all the superfoods, berries steal the show. They may or may not perform miracles, but from the strawberries to smitten your beloved one to the humble blueberries, these wonder berries are packed with nutrition. Sure, other fruits and leafy greens have their own position in our diet, but don’t you feel a kind of magnetism in berries?
In point of fact, the attention bestowed on berries is not baseless. There are studies that actually show benefits of berries and amongst the most recent ones, researchers revealed that women who ate more than three servings of blueberries or strawberries a week had a 34 percent lower heart attack risk than those who ate less. This is huge, but there are even general benefits in berries which you might be looking for to improve your health. So here’s the who’s who of the super berry world.
Strawberry- The stellar
Although strawberries can now be seen in every small home garden, they are still top-of-the-line of the berry group. One serving of strawberries offers 85 milligrams of vitamin C which is equal to almost 150 percent of the Daily Value. They also provide generous amounts of antioxidants, fiber, manganese, folate, potassium, and like the rest in the family. Just purchase the organic ones, so your strawberries are not loaded with pesticide.
Acai berry- The established
This is one of the earliest contenders in the superfood market. The most highlighted benefit of acai berries include weight loss and detoxification followed with managing high cholesterol, giving a boost to erectile dysfunction and providing overall health exuberance. Being a berry, acai berries have to be a good source of antioxidants, fiber and heart-healthy fats but researchers are still trying their best to find out more. You can eat acai raw, or in beverages such as juice, smoothies or energy drinks, and even in capsule form.
Blackberry- The notable
Try to differentiate between acai berry and blackberry as they have varying benefits beyond the basic berry goodness. Blackberries are notable for their high levels of dietary fiber, vitamin C, vitamin K, folic acid and manganese, they also rank well for antioxidant strength, with a commendable levels of polyphenolic compounds. By many accounts, blackberries are considered one of the strongest antioxidant foods where they are mainly found.
Blueberry- The modest
When it is about consumption, even blueberries are not much behind. In terms of antioxidant capacities, they are constantly ranked near the top among all fruits, vegetables, spices and seasonings. Studies suggest that blueberries may reduce memory decline, may reduce heart attack risk, and may provide other anti-aging benefits. And of course, they have to be an excellent source of vitamins C and K, manganese and a good source of dietary fiber to follow the berry legacy.
Cranberry- The thanksgiving fruit
With varied uses that include treatments for wounds, urinary disorders, diarrhea, diabetes, stomach ailments and liver issues, cranberries have a long history of use for medicinal purposes. But if you wish to consume cranberries in juice form for any of the above aid, check the nutrition panel. This is just for the reason that many cranberry juices are juice blends with a little percent of pure juice and a lot of sugar.
Goji berry- The versatile
These small, red berries have been used by Chinese herbalists for millennia to help eyesight, boost immune function and promote longevity. Their health benefits are related to their high antioxidant concentration and remarkable levels of vitamin C, beta carotene, amino acids, iron and B vitamins. You must have seen their dried version which tastes like a dried cherry with a slight metallic and salty tinge. If you do not like it, goji berry are also found in powder, juice or supplement form.
Maqui berry- A real trouper
Maqui berry is a deep purple berry that grows all around southern Chile. The tart and flavorful fruit makes an ideal juice component. It contains an abundance of vitamin C, calcium, iron and potassium, anthocyanins and polyphenols, and anti-inflammatory compounds. For this, it is now also found in a number of dietary supplements. It is hence a a reliable and uncomplaining berry.
Noni berry- The Indulgent
The noni berry is the fruit of the evergreen shrub known as canary wood. Its green fruit, leaves and rhizomes were long used used in Polynesian cultures to treat menstrual cramps, bowel irregularities, diabetes, liver diseases and urinary tract infections in a generous or lenient way. Noni is available in powdered pulp or juice form, but many of the nutrients are lost when the fruit is juiced.
Raspberry- A fascinator
The aggregate fruit structure of raspberries makes them one of the highest fiber-containing foods, with up to 20 percent fiber per total weight. They are also a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper and iron which helps them to offer health benefits that they deliver. As for the antioxidants, raspberries contain the all-important anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. A compound found in raspberries, raspberry ketone, is routinely touted as a weight loss supplement. It is going to give you an ocean of goodness, but for a milder option Raspberry Ketone Plus other superfoods can be chosen. But don’t bring yellow raspberries home if you are looking for a blast of antioxidants.