What you need to know about berries - the little gems of the fruit world

When you go to the supermarket, you look at the beautifully packaged boxes of strawberries and blueberries and buy them with interest, right? Or a beautiful red fruit on top of a cake... These berries are small in appearance but very rich in nutrients, and are very beneficial to our health. So today, let's talk about what these berries are, what benefits they bring to our bodies, and what things to be careful about when eating them.

What are these berries?

Simply put, a berry is a small, often sweet, sometimes slightly sour fruit that contains a few seeds. There are dozens of varieties of this berry around the world. Some are cultivated, while others grow in the wild.

Think about it, botanically speaking, even bananas and tomatoes are actually berries! But when we say 'berries' in everyday conversation, fruits like strawberries, blueberries, and raspberries come to mind, right?

The strawberry, which is very popular in our country, is not actually a 'true berry' botanically. It is a different part of the plant. But its nutritional value is no less. Similarly, in Sri Lanka, you can now find things like blueberries and raspberries. Our fruits like cranberries, karamba, himbutu, and gooseberries are also related to this berry family.

Other famous berries in the world include Açai and Goji. We often buy them dried and powdered.

Amazing health benefits of eating berries

The nutritional power hidden within these little fruits is amazing. They are full of antioxidants . These prevent damage to our body's cells and help protect us from a number of diseases.

Helps control blood sugar levels

Research has found that berries, especially blueberries, can help control our blood sugar levels. The deep blue pigment in these berries is said to help control the rise in blood sugar levels after we eat.

Does it help protect against cancer?

Berries like açai and black raspberries are full of antioxidants. These antioxidants fight free radicals, which damage cells in our bodies. Studies have shown that they may reduce the risk of some types of cancer.

Keep your eyesight good.

Antioxidants have been found to help prevent Age-related Macular Degeneration (AMD), an eye disease that affects many people as they age. Antioxidants, like the vitamin C found in berries, may also help prevent cataracts. However, more research is needed on this.

Great for heart health

Berries like strawberries, blueberries, and raspberries are rich in soluble fiber . This fiber acts like a sponge. It absorbs bad cholesterol in our intestines and removes it from the body with our stools. If you can add 5-10 grams of this soluble fiber to your diet per day, you can significantly reduce your cholesterol levels.

Helps with weight control

This fiber increases the time it takes for our food to digest. Therefore , we feel full for a longer period of time. This helps control overeating and helps control body weight.

Reduces inflammation in the body

Chronic inflammation, which is unconsciously present in our bodies, can lead to a number of diseases, including heart disease, diabetes, cancer, and obesity. The polyphenols and antioxidants found in berries help the body fight this inflammation.

How nutritious are berries?

Because there are so many different types of berries, the nutritional values ​​can vary slightly from one to another. Here are some examples:

Generally, it is sufficient to add about half a cup of berries to your diet per day.

Be very careful when eating berries that grow in the wild!

It is common to pick and eat wild fruits like mango, mangosteen, and karamba in our villages. But you should think twice before picking and eating a wild fruit that you are not familiar with. Here are the reasons:

• Be careful: Although they may look like edible fruit, some wild fruits are very poisonous . Eating them can make you seriously ill. So, don't eat anything you're not 100% sure about.
• Don't pick fruit from roadsides: Smoke and dust from vehicles can stain the fruit of trees along the roadside. So pick fruit from trees that are a little further into the forest.
• Be careful with pesticides: Even if it's wild fruit, someone may have sprayed it with some kind of pesticide.
• Wash thoroughly before eating: No matter what fruit you eat, it is essential to wash it thoroughly with clean water before eating.

Easy ways to add berries to your meals

Berries are delicious eaten raw or added to a variety of dishes. Although cooking can reduce the vitamin C content a little, it is not a major effect.

• Add some berries to your morning oatmeal, yogurt, pancakes, or cereal.
• Add some berries to the salad you're making.
• Eat raw as a small snack during the day.
• Make a delicious smoothie with berries, yogurt, and some bananas.
• Add some raspberries to a glass of lemonade and enjoy.