Berries are small and unimpressive. The fruits hide a lot of vitamins, filling fiber and valuable antioxidants that help our body to fight harmful, free radicals.
In addition, berries generally contain low-carbohydrate and do not allow the blood sugar levels rise so much. All this makes them the absolute MUST of a healthy diet and the ideal diet fruit - even with a low carb diet. Which berry variety you prefer is up to your taste. As always: best mixed.
We introduce you to our 10 favorite berry varieties in a loose order. Blueberries, raspberries, strawberries, cranberries, currants, gooseberries, blackberries, cranberries, elderberries and physalis.
Health power through blueberries
Blueberries are often found as a fruit yoghurt ingredient, as jam or blueberry muffin. A small blue berry, which carries a lot of healthy in itself.
Blueberries reach top levels in antioxidants compared to 40 other fruits and vegetables.
- Blueberries are rich in anthocyanins (red and blue dyes) which are said to work against cardiovascular diseases and diabetes. (Mitchell Seymour / University of Michigan)
- Pterostilbene are a key antioxidant of blueberry, which fights free radicals which promote colon cancer. (American Chemical Society)
- Blueberries appear to protect the body against harmful LDL cholesterol, a contributor to arteriosclerosis and stroke.
- Epicatechin, another blueberry antioxidant, is said to help with urinary tract disorders (Rutgers University).
- Blueberries should also be good for eyesight.
- In addition, they should help with age-related physical signs of wear and contribute to improving memory.
Fresh, frozen or picked by yourself
The best way to eat the blueberries fresh, because so the full effect of antioxidants is maintained. When cooking and baking they suffer something. If there is no blueberry season with us, it is available frozen and also as fresh imported goods.
Simply place the blueberries in the fruit salad, under the cereal or in natural yoghurt. Or just as a healthy, filling snack right in the mouth.
By the way, wild blueberries (smaller, darker, more intense in flavor) are even more valuable than the cultivated berries because they are richer in antioxidants. So best pick yourself.
- Low calories: 100 g = 42 kcal
- Low glycemic load for optimal blood sugar levels
- High percentage of fiber
- Vitamins A and Vitamins C
Diet recipe: Blueberry smoothie
The homemade blueberry smoothie is a perfect breakfast or a filling snack.
Ingredients (one portion)
- 60 ml of orange juice
- 120 g of natural yoghurt
- 120 g blueberries
- Some honey for sweetening, if desired
- A handful of ice cubes
Preparation Simply place all ingredients in a blender and mix until the smoothie has a creamy consistency. Drink as long as it is still ice cold.
Per serving: Approximately 214 kcal and 1.8 grams of fiber