Healthy berries: Antioxidants fresh from the weekly market!Summertime is berry time: strawberries, blueberries& Co. are tasty, provide important vitamins and, above all, lots of vegetable colorants. And they have a lot to offer!
That's why berries are so healthy
Berries offer you a real power package of good nutrients. A mix of vitamins (especially vitamin C), minerals (especially potassium, magnesium, and calcium), fiber, and vegetable pigments boost your immune system and digestion – all while keeping calories low. Berries also contain relatively little fructose compared to fruit. And that's why they're a good choice if you're on a low carb diet.
Antioxidants from berries make you fit – and beautiful!
However, some ingredients of berries are of particular interest to science. And that is the anthocyanins, which are found in abundance in berries. These secondary plant compounds, which belong to the organic flavonoids, give the fruits their sometimes intense color and are considered to be one of the most effective natural antioxidants of all. They have an anti-inflammatory effect, activate the immune system and protect our body cells from environmental influences and harmful free radicals, which can trigger chronic diseases and cause the skin to age faster. In addition, the plant substances keep the blood vessels elastic and, according to studies, reduce the risk of cancer and cardiovascular disease and even have an anti-stress effect. The darker the berry, the more of the healthy pigments it contains. Vitamin C (ascorbic acid), which is abundant in berries, also has an antioxidant effect. Thus like a protective shield against cell-destroying substances. Vitamin C also strengthens the immune system. Is involved in numerous metabolic processes. It promotes, for example, the formation of connective tie and strengthens gums and bones. Good to know: Vitamin C favors the absorption of iron in the body. With foods that contain a lot of iron, you should therefore always combine some vitamin C as well. For example, fresh berries in a green spinach smoothie or a glass of orange juice with an iron-rich meal.
When is which berry in season?
Fresh from the field, berries simply taste best. Here is a small overview of when you can get which variety from domestic cultivation. Out of season, by the way, feel free to reach for frozen berries: Especially for smoothies they are perfect -. All nutrients are optimally preserved by shock freezing directly after harvesting.
May to August: Strawberries
3.5 kilograms eaten by each German on average per year. Good thing, because strawberries contain a lot of vitamin C and also plenty of folate. And this is important for cell division.
– 32 kcal – 65 mg vitamin C – 6 g carbohydrates – 2 g fiber
June to August: Raspberries
Raspberries provide plenty of the fiber pectin, which aids digestion. On top of that there is iron for blood formation and acids and tannins support the liver in detoxification.
– 34 kcal – 25 mg vitamin C – 5 g carbohydrates – 5 g fiber
© iStock. Mucilages from the small seeds of gooseberries. The fiber pectin do good for digestion. Silicon also strengthens hair and nails.
– 44 kcal – 35 mg vitamin C – 9 g carbohydrates – 3 g fiber
July to September: Blueberries
Blueberries have always been a popular home remedy – especially because they contain so many anti-inflammatory tannins. They bring relief from gastrointestinal discomfort, for example.
– 36 kcal – 22 mg vitamin – 6 g carbohydrate – 5 g fiber
July to September: black currants
The dark variety of currants is an absolute top supplier of vitamin C and rich in potassium, which regulates our water balance.
– 39 kcal – 177 mg vitamin C – 6 g carbohydrates – 7 g fiber
July to October: blackberries
The "beauty vitamin" E, keeps cells elastic and skin young. The dietary fiber pectin is good for digestion.
Per 100 grams:
– 44 kcal – 17 mg vitamin C – 6 g carbohydrates – 3 g fiber
August to October: Cranberries
Cranberries taste best as juice, jam or jelly. The fruit acid salicylic acid contained in the berries has an analgesic effect. Like cranberries, cranberries are also said to be able to provide relief from urinary tract infections.
Per 100 grams:
– 46 kcal – 13 mg vitamin C – 12 g carbohydrates – 5 g fiber
Now quickly: store and wash berries properly
From hand to mouth – that's the motto with berries. Because they are very sensitive and mold quickly, in addition, the light-sensitive vitamin C disappears in an instant. Blueberries stay fresh for up to a week, but all softer berries should be eaten immediately. They usually do not last more than one or two days. If a berry is already moldy, the fruits that lie around it in the skin also belong better in the trash. The following applies to all varieties: Take the berries out of the packaging immediately after purchase and store them in the refrigerator. Best served loosely side by side on a plate to avoid prere points. leaves and stems you remove then only directly before the consumption. And: Since a hard water jet can damage the fruit, you should wash them only very briefly and carefully, for example in a small bowl of clear water.