The berries belong to several species, the most famous of which are the: pink rose that contains black Aronia, strawberries, raspberry berries, black raspberries, blackberries, and Claudbury, and the heather species that contains cranberry, bilberry, and blueberry, in addition to other types of different species.
And berries are among the most beneficial fruits for the health of the body.
Because they contain natural dyes, in addition to containing ten times the amount of antioxidants found in other types of fruits and vegetables.
And different types of berries are consumed fresh, but the juice, jam, jellies, mashed, and ice cream are made from the fruits of berries because they are seasonal fruits.
1 – It’s content of nutrients
- Rich in antioxidants:
The berries contain antioxidants that reduce free radicals, which are unstable molecules, causing damage to the cells of the body in the event of an increase, causing what is known as oxidative stress.
And among the most important antioxidants found in berries:
anthocyanins that give blue and purple berries And red, and concentrated in the berries, and also contain the complex of resveratrol, and phenolic acids, such as ellagic acid, chlorogenic acid, and gallic acid, and these compounds protect the body cells from damage caused by free radicals,
In addition to reducing the risk of disease,] and according to For a laboratory study published in the Journal of Agricultural and Food Chemistry in 2008,
Blueberries and Blackberries are among the most common antioxidant fruits after pomegranate.
- Rich in dietary fiber:
The berries are a good source of dietary fiber, especially water-soluble fiber, which contributes to reducing the movement of food within the digestive system, which gives a feeling of satiety for a longer period, which contributes to reducing calorie consumption during the day, and facilitates weight control, it is worth noting The fiber in the berries is not calculated from net carbs, which makes the berries low in carbohydrates.
- Rich in vitamins and minerals:
The berries contain a wide range of minerals, including phosphorous, calcium, iron, potassium, magnesium, manganese, sodium, and copper,
in addition to containing antioxidant vitamins such as vitamin A, vitamin C, and vitamin E, which contribute to reducing inflammation, in addition to containing it.
On folic acid, which belongs to the vitamin B group dissolved in water, [except for vitamin C, all types of berries contain close amounts of vitamins and minerals].
On the other hand, the berries contain simple sugars, such as glucose, fructose, and trace concentrations of fats.
3 – Studies on the benefits of berries
- A study published in the British Journal of Nutrition in 2012 indicated that eating berries contribute to improving control of blood sugar levels, as the study was conducted on a group of people who were given a meal that contained berries and table sugar, and it was found that a high The level of sugar and insulin in the blood after eating berries with sugar was lower than the height after eating sugar only.
- A laboratory study published in the Journal of Nutritional Biochemistry in 2014 indicated that berries contain high concentrations of anthocyanins that are antioxidants and have anti-inflammatory properties, which reduces the risk of disease.
- A review published in the journal Nutrition Reviews in 2018 indicated that the extract of whole berries grains enhances the functioning of the immune system and the digestive system, as it increases beneficial bacteria, such as bifidobacteria, lactobacillus, and reduces the number and size of malignant tissues and potentially malignant tissues, which may indicate The possibility of consuming berries in addition to the treatment used to reduce the risk of diseases related to the digestive system and immunity.
- A study published in the American Journal of Clinical Nutrition in 2014 indicated that berries may contribute to reducing the risk of developing type 2 diabetes, as the study included 2332 men, none of whom suffered from diabetes or disorders of the fasting blood sugar level, and they were followed up to see opportunities Diabetes incidence, and its association with eating different types of fruits and vegetables. Therefore, the study showed that men who eat berries are less likely to develop type 2 diabetes.
- A comprehensive analysis published in Scientific Reports in 2016 indicated that consuming berries reduces the risk of cardiovascular disease, as 22 studies conducted on 1251 people indicated that eating berries was linked to lower levels of low-density lipoprotein and systolic blood pressure, and other indicators associated with heart disease.
- A laboratory study published in the journal Molecular nutrition & food research in 2007 indicated that there is little evidence about the association of raspberry consumption and reduce the risk of cancer because berries contain polyphenols and anthocyanins, which may contribute to reducing DNA damage, which It may reduce the formation of cancer cells, but studies on humans have been weak and insufficient to confirm this effect, and another study published in the Journal of agricultural and food chemistry in 2006 indicated that extracts of some types of berries, especially black raspberry, and strawberries, It had an effect in reducing the growth of cancerous cells in the colon, but this effect still needs further research and study.
9 – Marinated frozen vegetables with sauce
One cup of frozen vegetables with spices and in a special sauce may contain about 500 mg of sodium, so try choosing frozen vegetables that have never been seasoned, such as frozen peas, corn, and spinach.
It is worth mentioning that the vegetables are frozen as useful as fresh, especially if they were frozen early after picking.
10 – Sandwiches
If we combine the sodium found in bread, pickles, cheese, turkey breast, mortadella, sauce, which are simple sandwich elements, we may end up with a total of approximately 900 mg of sodium!
Always try making your own sandwich at home, and look for low-sodium ingredients, such as mustard instead of pickles, fresh vegetables, fresh turkey breast, not canned, etc.
11 – Frozen meals
The supermarket’s frozen food department is a sodium-rich section hiding here and there! For example, frozen pizza contains about 1800 mg of sodium, more than your daily limit of sodium.
So stay away from frozen meals, and make your own meals at home.
12 – Canned seafood
Although seafood is generally considered healthy and distinctive food, some canned fish may contain very large amounts of sodium, such as tuna. 85 grams of tuna may contain about 300 mg of sodium.
Try to get your seafood fresh, or read the packs before you buy and make sure they contain less than 140 mg of sodium per serving.