I need to acknowledge the “what’s cooking” question can challenge the best of us in the food world, but a trip to the farmer’s market can offer the solution in solving this particular dining problem. On my most recent trip I had been drawn to the blueberries and raspberries. The berry family has lots of advantages to benefit those on the road to well-being. They’re low in carbs, high in Vitamin C, fiber and folate.
They also contain heaps of antioxidants that aid in heart health, boosting the immune system, reducing inflammation and cholesterol and preventing blood clots. Adding to these umbrella benefits, the individual berries bring other health advantages to the table. Raspberries can be found in red, gold, black and purple, but the reds are the most popular. Raspberries are low in carbs, and sodium; they’re an outstanding source of vitamin C, and an excellent supply of carbohydrates and dietary fiber.
Red raspberries also contain manganese, copper and Vitamin K. The richly colored red raspberry is high in both antioxidants and phytonutrients. Phytonutrients are characterized by the American Cancer Society as plant chemicals which have lycopene, resveratrol and carotenoids which are considered to have health protecting qualities. The phytonutrients within raspberries aid in lessening the risk of chronic diseases such as type 2 diabetes, hypertension, and atherosclerosis. Though the study is continuing recent data suggests the potential for the fruit to play a part in obesity management.
Raspberries are delicate and must be washed in cool water and patted dry before using them. They’re more flavorful if permitted to come to room temperature before eating, as opposed to eating them when they come from the refrigerator. Blueberries, labeled as one of the”superfoods” are also high in antioxidants such as the phytonutrient anthocyanins. It’s the anthocyanins that provide the fruit the profound blue-purple color. The fruit is low in carbs, sodium-free and a fantastic source of vitamins K and C, manganese, magnesium and fiber.
Blueberry consumption is related to antioxidant support, using a protective effect on the whole body along with the cardiovascular system. There’s evidence that blueberries can protect the retina from damage from sun, and help out with keeping the blood-sugar equilibrium in people affected by type 2 diabetes or who are insulin resistant. Recent research suggests that consumption of blueberries may play a part in enhancing memory and delaying the start of age-related cognitive issues.
Much like raspberries, blueberries need gentle washing and patting dry before using, they need to be kept in the refrigerator. Blueberries can be suspended but for optimal nutrition content, fresh is best. As for what is cooking-fresh berry salads tossed with arugula and various baby lettuce and toasted nuts; berries and cottage cheese or Greek-style yogurt; fruit smoothies made with almond milk; grilled pork tenderloin with blueberries or raspberries; whole-grain pizza propagate using Greek-style yogurt, and toppings of thin-sliced ham and berries of course! Take Away: Raspberries and blueberries have nutrient superstar status. Add them to your foods as part of your well-being lifestyle program.