Nutritionist Oksana Matiyuk (@oksana_matiyuk) and personal trainer Julia Pogotskaya (@julymaevskaya) told which berry contains the most vitamins, what to make from raspberries and why do you need goji berries.
Oksana Matiyuk
Nutritionist
Goji berries
Berries are rich in antioxidants - substances that fight free radicals. But this is not the only advantage. Goji berries and cherries, for example, contain melatonin (a substance that regulates the sleep-wake cycle). They can be used to improve sleep without any negative effects on the body. And in terms of antioxidant activity, the first place is occupied by barberry and dried pomegranate grains.
Black currant
Black currant relieves eye fatigue syndrome during prolonged work at the computer. It contains the pigment anthocyanin, which gives it a dark blue color (also found in blueberries, blueberries, chokeberry, black grapes). This substance is not formed in the body and must be ingested with food. The daily norm is 200 mg. Anthocyanin has a bactericidal effect, strengthens the immune system and helps fight infection, improves the structure of fibers and cells of connective tissue, and has powerful antioxidant properties.
Raspberries
Raspberries are a tasty and healthy berry with high antioxidant activity - 350 units per cup. It contains salicylic acid, which has antipyretic properties, a large amount of copper - helps to fight stress and depression, phytoncides that destroy Staphylococcus aureus virus, yeast and molds. Raspberries do not lose their properties after heat treatment - feel free to freeze, prepare jam and fruit drinks. Its leaves, by the way, are also useful. Dry them naturally and store until cold weather - the broth will help in the season of colds and SARS.
For example, I make homemade ice cream from berries. My family loves chocolate. To prepare it, beat ripe cherries, strawberries, raspberries, a spoonful of cocoa, milk (you can take vegetable), a pinch of vanilla and a few dates in a blender. Fast, tasty and, most importantly, healthy!
Strawberry
The calorie content of strawberries is 45 kcal per 100 g. It is an excellent source of organic acids, vitamins B and C, cobalt, iron, calcium, phosphorus and magnesium. Strawberries have good anti-inflammatory and immunomodulatory properties. Naturopaths advise to eat 16 glasses of this berry per season - enough for a vitamin "charge" until next season.
Make a mint smoothie with strawberries. To do this, mix a cup of berries with 100 ml of coconut milk and a sprig of mint. Whisk in a blender. Done!
Julia Pogotskaya
Personal trainer
Blackberry
Blackberries are a source of copper, manganese, potassium, magnesium and other macro- and microelements. The use of these berries helps to strengthen the immune system. Blackberries contain bioflavonoids, organic acids (citric, tartaric, salicylic), vitamins P, B, A, tannins. It can be safely included in the diet, even for those who want to lose weight. Energy value - 43 kcal per 100 g.
Add berries to porridge in the morning - delicious and healthy. My favorite recipe is oatmeal with coconut milk and blackberries.
Oat flakes - 50 g
Coconut milk - 150 ml
Coconut flakes - 15 g
Blackberries - 100 g
Bring the coconut milk to a boil. Add oatmeal. Cook until tender. Add coconut and berries. Bon Appetit!
Blueberry
If you want to "vitaminize" in full until the cold weather, include in your daily diet 150 g of blueberries (80 g is the norm for children). The berry strengthens the immune system, improves digestion, vision, relieves eye fatigue. It has an excellent chemical composition - it contains vitamins of group B, A, C PP, H, iron, copper, sodium, phosphorus, organic acids. The blueberry contains almost all essential amino acids and 12 essential amino acids - a serious argument to go to the market for this berry right now.
From blueberries and blueberries, you can make a delicious cocktail that is good for your eyes:
Blueberries - 50 g
Blueberries - 50 g
Dates - 3 pcs.
Rice milk - 100 ml
Place all ingredients in a blender. Whisk with ice.
Cranberry
Cranberries have much more useful properties than you think - it helps not only with colds, but also effectively fights gum disease and urinary tract infections, prevents tooth decay, and stimulates the immune system. What is not in it - iodine, zinc, potassium, iron, betaine, antacids. It is a great source of antioxidants. Cranberry improves digestion, therefore the berry is indicated in the complex therapy of gastritis. And, of course, cranberry juice helps to cope with colds faster. This is a rather sour berry - in dishes it is better to combine it with sweet fruits.
Make a soufflé from cranberries:
Cranberries - 50 g
Banana -1 pc.
Peach - 1 pc.
Coconut milk - 50 ml
Gelatin - 1.5 tsp.
Vanilla
Pour gelatin with cold water. Leave to swell for 10 minutes. Heat the coconut milk, but do not bring it to a boil. Add gelatin and stir - there should be no lumps in the mixture. Beat the fruits and berries in a blender. Add coconut milk. Stir. Pour into bowls and refrigerate for several hours.
Interview and text: Natalia Kapitsa
