- The holiday months are the time when berries appear on stands, which nutritionists consider an extremely important and healthy element of our daily menu.
- Due to the enormous wealth of vitamins and fiber, these natural sources of antioxidants have a fantastic effect on digestive processes, build immunity and protect our cells against aging.
- Roksana Środa, a dietitian known from the “MasterChef” format, explains how to include these products in the menu to get the maximum benefit from them and avoid making nutritional mistakes.
Raspberries, strawberries and blueberries are a real mine of minerals, vitamins and antioxidants valuable for the body. They contain, among others, vitamin C, which stimulates our immunity, and fiber, which is beneficial for the functioning of the digestive system. Due to their low calorie content, these are summer gifts an ideal choice for people who rigorously watch their figure. An extremely important component of these fruits are polyphenols and anthocyanins, which have strong antioxidant properties. These substances effectively reduce free radicals, protecting body cells against harmful oxidative stress. Regular consumption of berry delicacies has a positive effect on the circulatory system, heart condition and even the functioning of the human brain. Roksana Środaknown for its format „MasterChef” nutritional expert, has thoroughly analyzed their health-promoting potential.
Berries are undoubtedly the healthiest group of fruits, which I often call “antioxidant bombs” because they are a great source of polyphenols (mainly anthocyanins).
Why is it worth reaching for them, not only in summer?
They are a brilliant source of fiber (especially raspberries and blackberries, which have tiny seeds). Fiber acts as a natural prebiotic – it feeds our good intestinal bacteria, which translates into better digestion, a flat stomach and stronger immunity.
The high content of vitamin C and antioxidants neutralizes free radicals that accelerate skin aging. In the summer season, when we are more exposed to UV radiation, berries act as a natural internal protective shield, supporting collagen synthesis and fighting discoloration.
Eating berries regularly makes blood vessels more elastic, helps regulate blood pressure and supports memory and concentration.
They provide lots of vitamins and very few calories! For example: 100g of raspberries is only 43 kcal – Roksana Środa tells us.
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The impact of berries on health. Roksana Środa encourages you to eat them in the summer
Roksana Środa argues that introducing summer berries into the regular menu should result not only from their excellent taste, but above all from their high nutritional value.
The expert points out that People struggling with insulin resistance and people on strict diets do not have to eliminate blueberries or blackberries from their meals.. However, this requires strict adherence to several key rules that will effectively prevent sudden insulin spikes.
Berries are a great addition to the diet for people with insulin resistance, diabetes or those seeking to lose weight and are the best choice of all fruits. They have a low glycemic index, and the polyphenols they contain even improve tissue sensitivity to insulin. Nevertheless, in this situation it is worth taking care of a few additional rules:
- We avoid fruit eaten alone. We always combine them with protein and fat (e.g. a handful of blueberries added to cottage cheese with nuts).
- It is better to eat the fruit whole than to drink it in the form of juice or smoothie. Biting and chewing slows down the digestion process, which is beneficial for glycemia.
- They are perfect for weight loss because they have very few calories in a large volume. For example: 100 g of strawberries is only about 32 kcal. You can eat more of them, satisfy your sweet tooth and stay within your calorie limit.
- It is worth adapting portions to your needs and calorie intake if you are monitoring your calories. Nevertheless, with such a low caloric value and a large amount of fiber – we can afford a solid portion during the day – assures the dietitian.
So how should we consume these summer delicacies to get the most out of them? According to Roksana Środy munching on them only in their raw form absolutely does not exhaust the available options. The dietitian indicates that These fruits are perfect as an addition to nutritious breakfasts, delicious desserts, healthy salads and blended cocktails..
Add berries to oatmeal, millet, Skyr yogurt, cottage cheese or chia puddings. The addition of protein (e.g. yogurt) and healthy fats (e.g. nuts) slows down the absorption of sugars from fruit. Thanks to this, energy is released stably and we are full for longer.
Nutritional cocktails are an equally good idea. Blending berries is a great way to make a quick meal, but be careful: blended berries digest faster! To make such a cocktail complete, always add a source of protein and fat to facilitate the absorption of fat-soluble vitamins.
Blueberries are perfect as a base for homemade desserts, e.g. ice cream (blended with frozen banana and coconut milk), advises Roksana Środa.
Therefore, it is worth using the entire summer season wisely and saturating our body with valuable minerals, antioxidants and essential vitamins. Savoring the refreshing taste of these miniature but powerful gifts of nature is a great step for which our body will undoubtedly thank us over time.
