Berries are estimated to make up lower than 10 p.c of the typical American’s contemporary fruit consumption, however ounce for ounce, they could convey extra well being advantages than some other fruit. Low in sugar and excessive in antioxidants, berries are a fantastic possibility for individuals with insulin sensitivities, says integrative nutritionist Cindi Lockhart, RDN, LD.
Berries owe their fame as a superfood to a category of flavonoids referred to as anthocyanins, and the typical cup of berries accommodates anyplace from 30 to 735 mg of them. These pure plant pigments assist defend cells from free radicals, and so they’re accountable for berries’ signature hues.
Summer season is a perfect time to get pleasure from some contemporary and native berries, however don’t be afraid of frozen choices — they may offer you an opportunity to strive one thing that doesn’t develop in your area. “Totally different antioxidants have varied properties when it comes to the place they work within the physique and what sort of free radicals they neutralize,” says Simmons College professor of vitamin Teresa Fung, ScD, RD.
Have enjoyable experimenting — blueberries, strawberries, blackberries, and goji berries all have one thing distinctive to supply.
Phrase to the clever: As a result of berries lack protecting peels and are sometimes sprayed with pesticides, it’s finest to purchase natural when doable. (For extra on the advantages of particular berries, see “11 Berries to Eat and Their Well being Advantages.”)
Dietary Highlights and Protein Pairings
- Berries are an excellent supply of flavonoids
- Preferrred protein pairing for berries ( → ) Greek or Bulgarian yogurt for protein and probiotics
