How many need to eat them for the season? Are all berries equally beneficial? Which ones are more important than others? Let's try to answer all these questions.
The markets are already full of strawberries and cherries. Not long left to wait for the appearance on their sites of strawberries, strawberries and raspberries. Soon after they appear cherry, sweet cherry, currant, blueberry. Nutritionists compare berries with healing bullets – these are concentrates of useful substances.
FOR TASTE AND COLOR
A lot about the benefits of berries says their color. The darker and richer it is, the more useful the berry is. This is most clearly seen in the example of a currant: black currant is much more useful than red and white in all respects.
The main wealth of black currant is the blue pigment anthocyanin, which belongs to flavonoids. Thanks to him, currant protects blood vessels from atherosclerosis, improves memory, prevents the development of cataracts (clouding of the lens), as well as infections of the kidneys and bladder.
In addition, black currant is a champion in the content of pectin, which blocks the absorption of harmful cholesterol and toxins, and contains many vitamins B1 and B2.
In red currants, almost all nutrients are 3-4 times less (and vitamin C is even 12 times less) than in black, and in white — even less. But you should not forget about the "pale sisters" of black currant: no matter what, white and red currants are also useful, besides, they will make your menu more varied and appetizing.
CHERRY OR CHERRY?
This principle of color – the definition of the usefulness of berries by their color – is universal. It applies not only to currants, but also to other berries. Red strawberries are always more beneficial than white, dark cherries are more useful than light ones.
But here's an interesting question: what is more useful – dark cherry or cherry? These are absolutely amazing berries, in which there are also a lot of anthocyanins. They give them red and burgundy colors. It is reasonable to put the question: where are more of them, in a sweet cherry or a cherry?
I know that many prefer the sweet cherry, because its berries are larger and sweeter than those of cherries, and this seems very attractive and tasty.
And what about cherry? Sour, tart, many do not like it. Because of these qualities in the West, and especially in the United States, cherries are barely eaten, and are used mainly for making jams and confectionery. And this is a great folly, because after heat treatment and the addition of large doses of sugar, cherries are no longer very useful.
In fact, cherry is more useful than sweet sweet cherry. And here it’s not just the color that these berries can have the same, but also the taste. The sour and tart taste of cherries is also due precisely to anthocyanins – there are 2 times more of them in it than in sweet cherries, and therefore it is simply a record holder among all the berries in their content. Because of this, the cherry even helps to reduce blood pressure, which has been proven in scientific research in the United States. But you can be sure that domestic cherries from your own gardens act on pressure in the same way.
Other useful effects have also been proven: cherry protects blood vessels from atherosclerosis well, and therefore prevents heart attacks and strokes. In addition, it prevents the development of a number of tumors and reduces the risk of obesity and type II diabetes, and at the same time protects against inflammation in the joints in arthritis and gout.
Cherry is superior to cherry in content and other beneficial substances (see table). It has less sugars in general and the most harmful sugars in particular. With vitamins a similar situation, and most importantly – in the cherry is incomparably more important vitamin A.
But this is not all, there is a lot of hormone regulating our biorhythms in cherries – melatonin (it is 4 times less in sweet cherry, and in other gifts of nature there is almost no). The world-famous melatonin specialist Professor Rusel Reuter from the University of Texas recommends restoring the biorhythms of the body after long flights, eating a glass of cherry about an hour before bedtime. You can try this recipe and those who suffer from insomnia, it is also treated not only with sleeping pills, but also melatonin.
SUMMARY PRELIMINARY RESULTS
To provide a daily dose of antioxidants, just 20 grams of black currant or dark cherry is enough. The same amount of antioxidants is contained in 40-70 grams of blueberries, viburnum, cranberries, cherries, red currants, raspberries, strawberries or strawberries. From this follow two conclusions.
The first: black currant and cherry – one of the most useful berries, because they have a lot of antioxidants.
Second: the rest of the berries are also very useful and also very rich in antioxidants. And this means that for optimal nutrition it is useful to eat about a handful of different berries every day. They will provide you with a large amount of antioxidants.
Why are these antioxidants so important? They do a lot of useful and most importantly – neutralize free radicals formed during oxidation. They are very aggressive and damage cells and tissues, thereby accelerating the aging of the body in general and many of its tissues and structures in particular. For example, blood vessels, skin cells are damaged, DNA is damaged in cells – this contributes to the development of malignant tumors.
Antioxidants are essential for protecting the brain, because oxidation most actively occurs in fats, and as you know, there are more of them in the head than anywhere else (the brain is the fattest organ in our body). To protect the brain from oxidative stress, antioxidants are needed. Recall the most powerful of them are called flavonoids and are contained in berries.
WHAT USEFUL SPECIFIC BERRIES
It has long been known that it has an antipyretic effect and therefore is often used for colds. Vitamins B1 and B2 in raspberries as much as in black currants, and vitamin C – as in red. It has less useful anthocyanins than black currants, but still quite a lot.
But its main component is ellagic acid, which has a powerful anti-cancer effect. In malignant cells, it triggers apoptosis – the process of programmed death, thereby preventing the formation of new tumors. This rare substance is still found in strawberries, strawberries, cranberries and walnuts. But nowhere is it in such quantities as in the red and especially in the black raspberry.
Strawberries, like raspberries, protect against various types of cancer. First of all, such an effect is provided by large doses of the ellagic acid already known to you, which is contained in these berries. The same substance protects against the causative agents of herpes and human papilloma, as well as from many other viruses.
In serious studies, it was proved that strawberries reduce the content of harmful cholesterol in the blood of obese men and women. Strawberries are rich in vitamin C, folic acid, potassium, and other strong antioxidants, besides ellagic acid, these are quercetin and flavonoids. The latter also include anthocyanins, which, as you already know from the example of cherry, prevent the development of hypertension.
Many argue that strawberries, in order to accumulate good for the future, need to eat at least 2 kg. It is a myth. It is much more useful to eat it all year round. The same is important for other berries. In season, eat them fresh and as often as possible. The rest of the time most useful frozen berries.
This is the berry of youth. In the experiments, she made animals younger. In addition, blueberries improve coordination and memory, especially short-term – on current events. And it is very important for people leading an active lifestyle. And recently a pterostilbene was discovered in blueberries – a substance that reduces the content of harmful cholesterol in the blood is not worse than drugs, but unlike drugs it is safe.
In addition, blueberries improve vision and relieve visual fatigue. And it prevents the formation of blood clots and the development of diabetes.
REX / FOTODOM