Have you been to a Farmer’s Market yet this spring? A little early in some parts of the country
but we are enjoying fresh asparagus and fresh strawberries. So many fresh fruits will be available
soon. Choosing fruits of different
colors is important to good health.
Why? Because each color has
unique health benefits. Fruits are good
sources of vitamins A and C and of fiber but also antioxidants. Different color fruits provide different
antioxidants. Not only are vitamins and
minerals good for your health but so are antioxidants. They help prevent cancer, heart disease, and
improve eye health, help your bones, and fruits like blueberries have been
shown to improve memory. The article, Berry
Good Health, discusses the many benefits of eating fruit, especially
berries.
For good health, vary the fruit, vary the color. Aim for at least 5 fruits and vegetables a
day. Enjoy fruit, fresh, frozen or
dried. The many different antioxidants
in berries and some other fruit are noted below.
Fruit
|
Ways to Add these
to your Day
|
Nutrients and
Antioxidants
|
Blackberries
|
Enjoy
fresh, on a scoop of ice cream, on top of yogurt, in a smoothie
|
Vitamins C
and K,minerals potassium, fiber.
Antioxidants: ellagic acid,
quercetin, tannins, anthocyanins.
|
Blueberries
|
Fresh,
freeze some for later, in a smoothie, on top of yogurt, mixed with
raspberries, on top of oatmeal
|
Vitamins C
and K: minerals: manganese, copper, resveratrol,
anthocyanins, flavonols
|
Cranberries
|
Easy to
cook and make cranberry sauce, if dried, buy the reduced sugar ones, add to
trail mixes, cereal, salads
|
Vitamin C,
minerals: manganese, potassium, copper and fiber. Antioxidants: resveratrol, ellagic acid, anthocyanins.
|
Raspberries
|
Smoothies,
on yogurt, mixed with blueberries, on a scoop of ice cream
|
Vitamin K,
fiber. Antioxidants: quercetin,
tannins, anthocyanin, catechins.
|
Strawberries
|
Slice up,
add a little sugar, a dollop of whipped cream and enjoy, add to fresh fruit
salad, top off your yogurt, great on ice cream.
|
Vitamins C
and folate, minerals: potassium and manganese, fiber. Antioxidants: gallic acid, ellagic acid, flavonols,
tannins, anthocyanins.
|
If berries are in season in your area, visit a Farmer’s
Market. If not, at the store, buy some
berries, fresh or frozen to enjoy this week.
Sources: Berry
Good Health, Blueberries,
the world's healthiest foods, What's
New and Beneficial About Strawberries, Image source: berries
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