Top 5 most useful berries in the world, Russia: rating

Berries are not only a tasty treat, but also a treasure trove of useful substances. They contain antioxidants, vitamins, minerals and fiber, which help strengthen immunity, improve digestion and prevent many diseases. So which ones are the healthiest? Let’s find out with an expert.

Candidate of Medical Sciences, doctor-gastroenterologist network of clinics of expert oncology “Euroonco”

“It is difficult to unequivocally determine which berries are the best, since each of them has its own unique set of nutrients and useful properties.”

The expert named berries that are often singled out for their high antioxidant and other nutrient content.

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Useful properties of berries

Strawberries

Strawberries are rich in vitamin C, manganese, and various antioxidants. It helps to strengthen the immune system and improve the condition of the skin.

Harms and contraindications: may cause allergies in some people.

Consumption: can be eaten daily, up to 200-250 g per day. It combines well with yogurt and cereals.

Borovnice

This berry is high in vitamins C and K, as well as manganese and antioxidants, especially anthocyanins, which are good for the cardiovascular system. Consumption of blueberries supports eye health and helps improve memory.

Harms and contraindications: excessive consumption may cause stool changes and abdominal bloating.

Consumption: up to 150-200 g per day. Excellent for adding to baked goods.

Raspberries

Raspberries are a good source of vitamins C, E, and B, as well as fiber, and contain powerful antioxidants such as quercetin and gallic acid. This berry has anti-inflammatory properties and normalizes digestion.

Raspberries are one of the leaders in fiber content among berries.

Harms and contraindications: may cause irritation in people with sensitive stomachs.

Consumption: can be consumed regularly, up to 200 g per day. Goes well with chocolate and ice cream.

Blueberry

This berry is rich in antioxidants, vitamins C and K, as well as fiber. Among the beneficial properties can be distinguished strengthening the health of the heart, reducing the risk of certain diseases.

Harm and contraindications: in rare cases can cause allergic reactions.

Consumption: up to 100-150 g per day. Well combined with porridge and smoothies.

Bilberry

Berry contains vitamins C and K, folic acid and fiber. Such a nutrient composition helps to maintain healthy skin and normalize blood sugar levels.

Harms and contraindications: excessive consumption can lead to constipation.

Consumption: up to 200 g per day. Excellent combined with cheeses.

These berries can be consumed in a variety of dishes and in combination with various products, but it is always important to remember moderation and potential allergic reactions. If you have any diseases or conditions that require special nutrition, it is recommended that you consult your doctor before changing your diet.

Culinary uses of the healthiest berries

Berries can be consumed both as a separate snack and as part of certain dishes. They make excellent smoothies, baked goods, salads.

Recipes for dishes and drinks with berries

Here are quite simple, but delicious and nutritious dishes that can be prepared at home.

Strawberry Smoothie

A delicious and quick recipe suitable for fans of strawberries and bananas.

Sestavine:

1 cup of fresh strawberries;
1 ripe banana;
1/2 cup of natural yogurt;
1 tablespoon of honey;
ice if desired.

Priprava. Place strawberries, banana, yogurt and honey in a blender, add ice if desired. Blend until smooth. Smoothie is ready!

Blueberry Crumble

This is a quick English berry pie that will appeal to blueberry lovers.

Sestavine:

2 cups fresh blueberries;
100 g sugar;
1 teaspoon of cornstarch;
100 g flour;
50 g cold butter;
50 g brown sugar.

Priprava. Preheat the oven to 180°C. In a bowl, mix the blueberries, sugar and cornstarch, then transfer the resulting mixture into a baking dish. In another bowl, mix together the flour and brown sugar. Dice the butter and add it to the flour mixture, kneading it into a crumb mixture. Sprinkle it over the berries.

Bake the pie for about 30 minutes or until golden. Serve the dish warm, preferably with a scoop of vanilla ice cream.

Blackberry confitur

This kind of dessert requires little effort.

Sestavine:

3 cups of fresh blackberries;
2 cups of sugar;
juice of 1 lemon.

Priprava. In a saucepan, mix blackberries, sugar and lemon juice. Bring to a boil. Cook over low heat, stirring, until thickened, about 30 minutes. Pour the hot confit into sterilized jars. Cover with lids and leave to cool at room temperature.

How to include berries in your daily diet

Introduce berries into your diet gradually. Add them to your morning cereal to improve flavor and nutritional value. Also use them as a healthy snack throughout the day.

Berries can also be frozen to use for culinary purposes out of season.