Have you ever heard someone use the term superfruit and wondered what it meant? And then wondered if all fruits are super, or if some fruits are actually better for you than others? I’m here to clear things up and help you understand why certain things get labeled the way they do.
Lets start with the second question first; are some fruits actually better for you than others? The short answer is yes, but in America I think its safe to say that the most commonly ate fruits are all considered to be superfruits. In fact, there are 23 fruits that have been deemed worthy of this moniker but apples, bananas, oranges, grapes, pineapple, and watermelon have been given the royal touch by nutrition scientists. These are also all fruits that you probably think are pretty average/common, and that’s a good thing! But now let’s talk a little about berries, and get into what the superfruit movement is all about.
Superfruits are fruits that contain large quantities of vitamins, fiber, minerals, and these things called antioxidants that you may be wondering about as well (more on this in a little bit). It is pretty crazy to think that something as small as a blueberry can have all of these things packed into such a small bundle, but that is why they are so super! These little berries are nutrient dense, meaning they have a large nutrient value compared to a small caloric value. This is why it is recommended you eat five to nine servings of fruits and vegetables per day; they help keep your body functioning the way it is meant to function, and prolong your body feeling full so you don’t snack on all those salty and sugary snacks throughout the day.
What is that antioxidant word I mentioned earlier? Good question! An antioxidant is a substance found naturally in fruits and vegetables that help to keep free radicals in your body under control. Free radicals? What are those? Again, good question! Free radicals are again naturally found substances, this time in your body as a byproduct of metabolism, but in excessive amounts they can damage your cells and cause diseases. That being said, it is easy to see why antioxidants are so important, and why berries can be an easy way to add them into your diet.
Blueberries- contain flavonoids that help your brain function and memory, and manganese that help your metabolism
Strawberries- contain large amounts of vitamin C, and folic acid which can help protect your heart
Raspberries- contain vitamin C, quercetin, and gallic acid that fight against cancer, heart and circulatory disease, also high in ellagic acid that is known to have anti-inflammatory properties
Blackberries- contain polyphenols that may help prevent cardiovascular disease, cancers, and osteoporosis, and also large amounts of fiber
Acai Berries- contain anthocyanins which may lower oxidative stress and inflammation that helps to promote brain health
written by Geoff Stallman
Sources:
http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/red_raspberry_facts.htm
https://www.averiecooks.com/pina-colada-fruit-salad/
https://www.goodhousekeeping.com/food-recipes/healthy/a47218/citrus-and-mint-berries-recipe/
https://www.health.com/health/gallery/0,,20606331,00.html
https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section4
https://www.medicalnewstoday.com/articles/305576.php
https://www.nutritionadvance.com/types-of-berries/
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