Why include berries in the diet? Explains nutritionist

Why include berries in the diet? Explains nutritionist

Summer is a time when we can enjoy a great variety of berries, including strawberries, raspberries, blueberries and other delicious benefits. Why should you include berries in your diet and can you eat too many berries? The answers to these questions are provided by an expert in healthy eating, a certified nutrition specialist of the Rimi Better Life movement.

Natural vitamin charge

Berries such as strawberries, raspberries, blueberries, cherries, gooseberries, blackcurrants, currants and other berries are widely available. Berries are rich in vitamins, organic acids, minerals and antioxidants, so daily use of these products improves health.

Antioxidants in the berries, such as anthocyanin, protect the body from various diseases and improve immunity, also having a positive effect on the cardiovascular system and even helping to protect against oncological diseases. The berries are also rich in vitamins A, B and C. Sea buckthorn, blackcurrants, wild roses are especially rich in vitamin C. In addition, wild roses also contain iron, as do gooseberries, raspberries and strawberries. Berries also contain other valuable minerals such as calcium, copper, potassium, phosphorus and others.

The berries have a relatively low energy value - they contain an average of 40 kilocalories per 100 grams. This means that eating a small bowl of berries, we will consume only 100 kilocalories. That is why the berries can serve as a delicious and figure-friendly snack between meals.

Observe moderation!

However, when eating berries, you need to know the mayor. The recommended daily dose for an adult is 500-600 grams of fresh vegetables, fruits and berries. About 60% of 500 grams should be vegetables, the rest - fruits and berries. So it is recommended to eat no more than 200-250 grams of fruit or berries a day.

Despite being low in calories, eating excessive amounts of berries over a long period of time can still contribute to weight gain. People who follow their weight should also be wary of watermelon, which is so popular in the summer season, because it contains a lot of sugar. Those who have problems with blood sugar levels should also be careful with this giant berry. Also, too many berries in the diet can negatively affect the digestive system and cause allergic reactions - skin rash, itching and other unpleasant symptoms. Particular care should be taken with wild roses, as they are rich in vitamin C and organic acids, so it is recommended to include in the diet only a few wild rose fruits a day.

To enrich the summer menu, the nutritionist recommends adding berries to your favorite porridge, yogurt, desserts and salads. For example, berries will taste good in dishes with spinach or mint, while smoothies and sorbets from blueberries, strawberries or other berries will help to cool down on these hot days. The berries are also perfectly compatible with milk or vegetable milk and will be a great addition to enrich the taste of water.