Berries are rich in antioxidants, vitamins, and fibre, making them a great choice for overall health.
Berries are rich in antioxidants, vitamins, and fibre, making them a great choice for overall health. Berries are versatile and nutritious fruits that can enhance your diet in various ways.
DO IT RIGHT
Ripe, fresh and in season berries are best to use as they contain very high antioxidants, different types from the different colours. Kejal Shah, Lifestyle Nutritionist, Fast&Up India says, “Aim for one cup (125-150 grams) of berries per day. Choose a variety of berries like blueberries, raspberries, blackberries, and strawberries to maximise nutrient intake. Opt for fresh or frozen berries over dried, as dried varieties often contain added sugars and fewer nutrients. Always wash berries before consumption to remove pesticides and dirt. While nutritious, berries do contain natural sugars; consume them in moderation. Include a variety of berries to benefit from different nutrients and flavours. Combine berries with protein sources like yogurt or nuts for balanced snacks.” Do remember that eating excessive amounts can lead to increased sugar intake, which may affect blood sugar levels. Avoid berry flavoured snacks or desserts high in added sugars and low in nutrients. Stick to recommended serving sizes to manage calorie intake effectively.
HEALTH ANGLE
Berries are a nutritious addition to any diet, providing a range of health benefits. Incorporating a variety of berries into your diet can significantly enhance your overall health. They are high in antioxidants like anthocyanins, which protect against cell damage and oxidative stress. “They contain polyphenols that help reduce chronic inflammation linked to various diseases.
Berries may improve cholesterol levels and blood pressure, supporting overall cardiovascular health. They are also linked to slower cognitive decline and improved memory due to protective antioxidants and may help prevent and treat metabolic syndrome, aiding in blood sugar control. They are rich in compounds that may fight cancer, particularly in blackberries and black currants,” says Shah.
Nutritionist Anupama Menon adds, “Anthocyanin, ellagitannins, quercetin, and kaempferol being the different antioxidants from the popular berries, these can help reduce free radical damage, instantly peaking our health quotient. 1 cup of berries a day could give us Vit C, Magnesium, Manganese, and fibre. Specially of mention are goji berries that could help stabilise sugar levels, promote healthy skin, and protect the immune system.”
VERSATILITY CUES
Nutritionist Anupama Menon adds, “Anthocyanin, ellagitannins, quercetin, and kaempferol being the different antioxidants from the popular berries, these can help reduce free radical damage, instantly peaking our health quotient. 1 cup of berries a day could give us Vit C, Magnesium, Manganese, and fibre. Specially of mention are goji berries that could help stabilise sugar levels, promote healthy skin, and protect the immune system.”
VERSATILITY CUES
Incorporating berries into your diet is simple and beneficial. Here are effective ways to add them. At breakfast, add berries to oatmeal, yogurt, or smoothies for a nutritious start. Enjoy fresh berries with nuts or in smoothies. Toss berries into green salads for a burst of flavour and nutrients. Use them in pies, cakes, or as toppings for ice cream and pancakes.
Incorporate berries into salsas, sauces, or alongside meats for a unique twist. Anshul Dhyani, Executive Chef, ITC Grand Central, Mumbai says, “Berries are the perfect ingredient to any meal, adding both taste and nutrients. They complement salads, desserts, and even sauces with their perfect blend of sweet and sour taste.
Their versatility lets you be creative in the kitchen endlessly.”
Their versatility lets you be creative in the kitchen endlessly.”
Berries are a great way to add extra nutrients to your morning yoghurt, granola, or porridge.
Berries can be blended with nuts, vegetables, or yoghurt to provide a quick and healthful snack or lunch replacement. “Berries can be used in salads to create a sweet contrast or as a garnish for roasted vegetables or grilled meats. Add berries, such as blueberries or strawberries to green salads for a blast of sweetness and tartness,” adds Dhyani.
Strawberries are delicious in salads, smoothies, and as a topping for porridge or yoghurt. They go nicely with mint and balsamic vinegar. Blueberries are antioxidant-rich and are great for baking, or blending into muesli and waffles. Raspberries are a delicate fruit that tastes great in salads, jams and sauces can also be made with them. Cranberries work best in baked items, salads, and even as a meat sauce. Although they can be sour, fresh cranberries give chutneys and sauces a brighter taste.
Strawberries are delicious in salads, smoothies, and as a topping for porridge or yoghurt. They go nicely with mint and balsamic vinegar. Blueberries are antioxidant-rich and are great for baking, or blending into muesli and waffles. Raspberries are a delicate fruit that tastes great in salads, jams and sauces can also be made with them. Cranberries work best in baked items, salads, and even as a meat sauce. Although they can be sour, fresh cranberries give chutneys and sauces a brighter taste.
( Source : Deccan Chronicle )
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