B is for berries

B is for berries

We all know eating a varied diet with plenty of fruit is essential for staying healthy – but not all fruit is created equal. As mentioned, variety is key, but when the NR team top up our five a day, we turn to berries.

Why berries? Well, let us explain.

The benefits of berries are many. Let’s start with what makes berries unique – their high levels of antioxidants and phytochemicals. These help protect cells from damage. All fruits contain antioxidants, but berries are especially laden.

Berries are particularly rich in quercetin and anthocyanins. Together these can reduce inflammation and help slow age-related memory loss. A great source of vitamin C, berries can help your skin and hair stay healthy and even reduce the risk of arthritis and cataracts.

The fibre contained in berries helps to lower blood pressure and cholesterol while assisting with weight loss (the fibre makes you feel fuller on fewer calories). While they do contain naturally occurring sugars, the added fibre makes it easier for your system to handle.

Berries are also great sources of folate which is thought to protect against heart disease and contribute to the production of the ‘happy hormone’, serotonin.

Which berries should I eat?breakfast-1580328_1920

All berries are nutrient dense, but blueberries are haled as the most nutrient dense. Try to eat seasonally though, and take advantage of whichever berries are in season.

How can I get more berries in my diet?

  • Sprinkle on top of your morning porridge.
  • Add to natural yoghurt with a dusting of cinnamon for a healthier dessert.
  • Enjoy with nuts and seeds as a snack.
  • Heat them and use within cobblers and crumbles.

How do you incorporate berries into your diet? Let us know over on Facebook!

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Katherine

Written by Katherine

Kat is a Content Producer for Memiah and writer for Nutritionist Resource and Happiful magazine.
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