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Superfoods Berries

Berries are superfoods because they are an excellent source of flavonoids, especially anthocyanidins. These antioxidant compounds are responsible for the blue, purple and red pigments.

Superfood Berries – Berries are superfoods because of their health benefits due to to their anthocyanidins. These compounds exert antioxidant activity and support brain, heart and eye health.

Blueberries

Blueberries are a very good source of vitamin C, soluble fibre, and insoluble fibre, such as pectin. In addition, they are a good source of manganese, vitamin E, and riboflavin.

Blueberries like cranberries can also support urinary tract health by preventing the adhesion of E.coli, the bacterium that is the most common cause of infection in urinary tract.

  • Add 1/2 cup of blueberries to your favourite smoothie recipe.
  • Fresh frozen or dried berries add wonderful colour and a nutrition punch to cold breakfast cereals.
  • Use berries as a filling for breakfast crepes.

 

Breakfast cereal with berries  Berry Smoothie

Cranberries

Cranberries are an excellent source of vitamin C, manganese and copper.

  • Use dried cranberries to your salads to add acidity and sweetness to your green salads.
  • Use dried cranberries as you would raisins.
  • Add them when baking muffins.
  • Sprinkle them over hot oats or cold cereal.
  • Mix them with nuts for a delicious snack.

Salads with Cranberries  Smoothies with fruit

Strawberries

Strawberries are an excellent source of vitamin C and K, polyphenols and flavonoids. They have anti-inflammatory and antioxidant properties and therefore supports heart, joint and immune health.

Enjoy them fresh with cream or yogurt, add them to salads, or enjoy them as topping on waffles or pancakes.

Assorted berries  Pancakes with berries

Goji Berries

Goji berries are a good source of vitamin and minerals, high in fibre and low in sugar. Their antioxidant properties support brain, health and eye health and good circulation.

Blackcurrants

Blackcurrant are high in fibre, vitamin C, iron and manganese.Their dark colour make them powerful antioxidants that support the immune system to fight off infections and virus more effectively. They support skin health, eye health, brain health, kidney function, and improve circulation.

 

Sources:

Murray, Michael T.,Pizzaro, Joseph. The Encyclopedia of Healing Foods. Atria Books.

Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion. McGraw-Hill Education.

Karr, Tammera. Journey With Food. Summerland Publishing.

 

 

 

 

 

 

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