Blueberry, acai, goji, chokeberry: Which berries are healthy??
Fresh berries should end up in our shopping cart more often again during the summer months.
Berries Getty Roxiller
Berries are not only the ideal sweet snack for in-between snacks, they are also extremely healthy. Many varieties therefore rightly secure a place on the list of so-called superfoods. We reveal to you which berries are actually small miracle cures and which ingredients they have to thank for this.
Although berries are available frozen in supermarkets all year round, they simply taste even better fresh. Berries are considered to be nature's little powerhouses. In addition to numerous vitamins, most of them have an extremely high antioxidant content, which protects against free radicals in the body and thus helps to reduce the risk of infection counteract the aging process of the cells and many diseases. In contrast to some other alleged superfoods, berries can thus actually call themselves a miracle cure among foods.
The amount of valuable antioxidants actually contained in a berry variety is revealed by the so-called ORAC value. Whether from the freezer or straight from the bush is basically irrelevant in this context. Only the dried form should be largely avoided. In this form, berries turn into real sugar bombs, which quickly puts the otherwise positive properties into perspective.
We present you some representatives of the healthiest berries. Contrary to expectations, many of them have not traveled halay around the globe, but grow practically in our home garden.
If you don't want to eat the berries directly, but take them with you to work in a fresh-keeping box, boil them down or mix a smoothie from them, here are three recommended products for just that purpose.
The best for berry fans
Smoothie maker from KitchenAid
If you don't want to spend a lot of money but still want a good product to blend smoothies with every now and then, this is the right one for you.
ca. 130 Euro
Weck preserving machine
The classic among the preserving machines. How to cook fruit. Make it last a long time.
ca. 100 euros
Rotho Clic and Lock freshness boxes
The Amazon bestseller for keep-fresh boxes – so that your fruit stays fresh.
Acai berry: The antioxidant miracle
A berry that makes superfluous pounds fall and at the same time smoothes out unloved wrinkles? Sounds like the absolute jackpot in beauty matters. The acai berry does not make it quite so easy for us, but its active ingredients are quite impressive. In a way, it owes its breakthrough to US TV icon Oprah Winfrey, who first dubbed the acai berry a superfood in her 2016 show.
The acai berry has a high content of antioxidants, which, among other things, prevent the aging process of the skin. It owes its reputation as a slimming agent to its appetite-suppressing and metabolism-stimulating effect. However, with its high fat content of 18g and 193 calories per 100g, it even competes with the rich avocado. Thus it is suitable as fast energy supplier with the sport, does not invite however exactly to the uninhibited consumption on the couch. Apart from that, the acai berry contains vitamins A, B, C and E, calcium, essential fatty acids and 19 different amino acids. Secondary plant substances have an anti-inflammatory effect. Lowering the cholesterol level. In addition, the many fibers provide a fast and long-lasting satiety.
The hype around the fruit is clearly noticeable in its price. The acai berry is available in the form of powder, juice, capsules, dried or frozen puree and is mainly available in pharmacies and health food stores, but now also in selected supermarkets. However, the Internet offers the largest selection. For
Blueberry: collagen supplier for the skin
However, it does not always have to be the exotic berry from the rainforest. The local blueberry can keep up with the ingredients of the acai berry. It is also full of secondary plant compounds that have an anti-inflammatory effect and prevent the aging process. Besides, it scores with the vitamins C, E, K and B, as well as magnesium and iron. The high content of vitamin C. E is especially good for our skin. These stimulate collagen production, fulfilling the same purpose that numerous anti-aging creams in the drugstore promise to do. Our gastrointestinal tract is also pleased with the digestive fiber pectin. The plant substance myrtillin gives the blueberry its deep blue color and at the same time fights free radicals, thus preventing cancer and heart disease.
Their ingredients are also said to have a positive effect on memory and learning ability. In contrast to the relatively rich acai berry, you can take the blueberry without hesitation. 100g have a manageable 36 calories and 7g sugar, which makes it one of the lowest-sugar fruits.
Aronia: Support for our bones
The Aronia – in this country also known as black mountain ash – does not belong to the rose family but to the pome fruit family, which makes it officially more of an apple than a berry. Visually, it does not have much in common with the apple, but rather reminds at first glance of the domestic blueberry. This trumps it however with the 5-fold quantity at secondary plant materials. The rest of the benefits come from vitamins C, K and A, along with many minerals such as calcium, magnesium, iodine and potassium.
Chokeberry supports the immune system, has an anti-inflammatory effect and strengthens bones and muscles. It owes its strongly acidic taste to its high tannin content. In combination with the somewhat tart aftertaste, it is therefore certainly not everyone's cup of tea.
Goji berry: Little helpers for the eyes
While the Goji berry is considered in Asia for hundreds of years as a miracle cure and elixir of life, it belongs in this country not too long to the superfoods. Visually reminiscent of the rosehip. What makes it special? It contains vitamins A, C and E in particularly high concentration. Iron, fiber and the two carotenoids lutein and zeaxanthin are also present. The latter contribute mainly to the health of the eyes. Dried goji berries are suitable as a snack or highlight in the morning muesli or smoothie, as well as in salads.
But be careful: The ingredients of the goji berry speak for themselves, but it should not be consumed excessively. It is said to have an influence on hormone balance and metabolism, which is why you should not take more than one tablespoon a day. Likewise, attention should be paid to organic quality. When taking blood-thinning, anticoagulant medications, however, goji berries should not be taken at all, as they can cause dangerous interactions.
Acerola cherry: The booster for your immune system
The properties of acerola are also impressive. At first glance, they are easy to confuse with our conventional cherries. Their pulp consists of 80 percent juice. Divides into three segments under the skin, each with a seed. Their countries of origin include Texas, Mexico, Panama, Guatemala and Jamaica. Its high vitamin C content pushes our immune system into top form.
The acerola cherry weighs in at 1700mg per 100g, which makes it the absolute leader among fruits in this respect. Even citrus fruits such as oranges or lemons, which are well-known vitamin C bombs, can't keep up. This makes acerola the ideal alternative for all those who are allergic to citrus fruits. It also provides provitamin A, vitamins B1, B2, and B5, as well as protein, magnesium, phosphorus, and calcium. With its slim 16 calories per 100 g it is also considered an ideal diet snack.
The acerola cherry spoils quickly, which is why it is hardly found in its original state in this country. In most cases, it is processed into juice or powder directly after harvesting and only then exported.
Raspberry: The local vitamin bomb
While exotic berries are on everyone's lips as superfoods, our local representatives are often forgotten. But they do not have to hide behind their southern colleagues – as well as the raspberry. Its pleasant sweetness makes it a popular summer snack. In addition, with 36 calories per 100g, it fits into any conscious diet plan.
But it can do much more: its secondary plant compounds, anthocianidins and ellagic acid, inhibit cancer formation and justifiably elevate the raspberry to the Olympus of superfoods. Their iron content is also impressive. It owes its blood purifying and hematopoietic properties to this fact. Furthermore, it scores with calcium, magnesium, folic acid and potassium as well as lots of vitamin C and B. 150g raspberries already cover one third of the daily vitamin C requirement.
Their sensitivity to prere requires extremely careful handling during harvesting, which is why they are relatively expensive compared to other regional berries. Raspberries keep only a few days in the refrigerator, so they should be consumed as soon as possible. From organic cultivation, they are largely free of harmful substances, which is why you can consume them without hesitation. You should only wash the really dirty specimens, as water causes the raspberries to lose their aroma.