Blog

Berries are the richest in antioxidants

It's important to eat at least one fruit every day, but studies show that berries should be more often among our options.

 

"Apparently, people who eat more forest fruits they seem to live a little longer," says Eric Rimm, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health, for the Washington Post.

Could these be the secret to longevity?

Studies have repeatedly demonstrated that antioxidants can significantly diminish the effect of free radicals, reduce oxidative stress, improve immune function, thus supporting health and implicitly longevity.

All fruits contain antioxidants, but if we were to draw up a ranking in this sense, blueberries, the blackberry and raspberry would lead detached, followed by pomegranates, shows a study published in the Journal of Agricultural & Food Chemistry. They are rich in anthocyanins, ellagic acid and resveratrol, which help reduce oxidative stress, which is the basis of premature aging of the body, favors the appearance of diseases and is triggered by free radicals.

Additionally, berries provide potassium, magnesium, vitamins C and K, fiber and prebiotics – which help support a healthy gut.

Also, the intense color of the berries is also an indication that they contain large amounts of flavonoids, organic compounds with antiviral, antiallergic, antitumor and, of course, antioxidant properties.

Another advantage of berries is their anti-inflammatory properties. A disorganized lifestyle, unhealthy food and stress can cause inflammatory responses in the body, which over time can turn into conditions such as diabetes, heart disease, obesity or even cancer.

Antioxidants are also essential for the skin, helping to protect it against oxidative damage caused by free radicals and environmental aggressors such as UV radiation and pollution. Antioxidants are often found in skin care formulas because of their powerful anti-aging effects. But the intake of antioxidants from the inside could enhance their effects, and a single daily serving of berries is enough for that.

Add a handful of blueberries to your breakfast cereal, snack on a few strawberries or raspberry when you're feeling low on energy at work, or sprinkle a few blackberries into a goat cheese and walnut arugula salad drizzled with balsamic vinegar, and you've gotten your fill of antioxidants without beating yourself up about it. The important thing is that in a short time you will see and feel the effects, translated into a general state of well-being.

There is only one dilemma left to clear up: fresh, frozen or dehydrated?

Obviously, fresh fruits, picked in season, are the most nutritionally valuable (and the most flavorful), but in the case of berries, freezing does not reduce their potential at all, experts say, even suggesting that "some frozen varieties may have a higher concentration of nutritional elements." That's great news, especially if you happen to buy a few extra berries or find some crushed ones (you can add them to a smoothie straight from the freezer).

As for dried berries, if they are not processed with added sugar, they "contain about the same amount of nutrients as fresh fruit, but condensed into a much smaller amount," says Healthline.com, with dried fruit thus containing up to 3.5 times more fiber, vitamins and minerals than the same amount of fresh fruit. You can rehydrate them by adding them to oatmeal, smoothies or yogurt, and in powder form they can add flavor and color to desserts such as muffins, meringue creams or glazes.