Big on Berries
Whether we use them in smoothies, cordial, jam or fruit pies, berries are a really versatile food and have some fantastic health benefits too! They're low in calories, and like a lot of fruits, an excellent source of Vitamin C. However, there's plenty of other reasons why they're healthy. As well, think of using frozen berries, especially at times when they're out of season.
Cranberries Believe it or not, 23 November is recognised as National Eat a Cranberry Day! As you may have guessed, there's some welcome health benefits to these fruits that we tend to associate with the festive season (cranberry sauce anyone?) They're actually rich in antioxidants, so helpful for reducing the risk of heart disease and cancers, and can also help protect against urinary tract infections.
Blueberries Blueberries are well-known for being a super food and among the healthiest fruits available. As well as being really low in calories, they contain fibre, lots of vitamin C, Vitamin K as well as the mineral manganese, which protects your body from damage by strengthening bones and helping prevent blood clots. Blueberries work well on top of breakfast cereal or granola or just as a snack to give it that extra healthy kick!
Goji Berries Native to Asia and one of the more exotic berries you can buy, Goji berries are also recognised as a superfood and super-versatile too. Perhaps surprisingly, they're a source of protein and fibre, and are packed with vitamins A and C. They contain iron and calcium as well, and are associated with fighting anxiety and depression, as well as improving your quality of sleep. Go Goji!
Strawberries Strawberries are another vitamin C hero! They're also another berry that contains fibre and antioxidants. And, though we often think of them as a tasty summer treat, they're actually low in calories and also give us some magnesium, potassium and vitamin K. You don't need sugary jams or pavlovas to enjoy them of course, as they're great in cereals and smoothies, or just on their own.
Raspberries One of the most well-known berries! They are of course famous for their use in jams and pies, but throwing some in your morning smoothie will give you a real boost, as 100 grams contains almost half your RDA of vitamin C! They also contain vitamin B6, iron and magnesium. If you're lucky enough to have a garden, raspberries are easy to grow, so they can be a great cost-saver as well.
Blackberries Another common berry that's really rich in vitamin C and fibre. And while not on the same superfood level as blueberries, they're a lower-cost source of manganese, so ideal if you're conscious of your wallet as well as your health! Blackberries grow wild in abundance in rural and even suburban areas, so it's super-easy to harvest them! You can even combine blackberry-picking in the summer with a long, mindful walk or even a run, but remember to take a bag with you!
So, as you can see, mixing some, or even all of these berries will provide your body with a real cross-section of vitamins, minerals and nutrients! To find out more about which foods are right for you, get in contact to find out about my wellness plans.