2023-05-04 12:51:55
As mentioned in other articles, eating red fruits provides different essential nutrients for the proper functioning of the body, so its daily consumption is very beneficial. They provide plenty of water, a high amount of fiber, and various vitamins and minerals.
Several experts acknowledge that eating highly colored fruits such as berries can improve health. Specifically, these are phenolic compounds such as flavonoids, anthocyanins and tannins along with other antioxidant substances, according to the portal Better with Health.
However, each berry has its own peculiarities. For this reason, the more variety of red fruits consumed, the greater variety of antioxidants will be provided to the body.
Research published in the journal Circulationof the American Heart Association, ensures that Eating three or more servings of blueberries and strawberries a week can help women reduce their risk of heart attack by up to a third.
Blueberries and strawberries contain high levels of natural compounds called dietary flavonoids, which are also found in grapes and wine, blackberries, eggplant, and other fruits and vegetables. According to the study, a subclass of flavonoids, called anthocyanins, might help dilate arteries, address plaque buildup and provide other cardiovascular benefits.
“Blueberries and strawberries can easily be incorporated into a women’s weekly diet,” says Eric Rimm, lead author and Associate Professor of Nutrition and Epidemiology at the Harvard School of Public Health in Boston. The expert believes that this simple dietary change might have a significant impact on prevention efforts.
Other benefits of red fruits
- Among its benefits, it provides considerable amounts of fiber, which improves intestinal transit, and in small amounts it contains vitamin C, thiamine, folates and provitamin A.
- It has significant amounts of potassium and to a lesser extent magnesium, iron, phosphorus and calcium.
- Most of the varieties are for summer and, like the previous ones, it stands out for its high fiber content. It is also a source of vitamin C and folates.
- One serving provides 80% of the recommended daily intake of this vitamin C, according to the Spanish Nutrition Foundation (FEN).
- Its high content of phenolic compounds (monophenols, polyphenols and flavonoids) stands out, among which are anthocyanins, cyanidins, ellagitannins, ellagic acid and hydroxycinnamates, which together with vitamin C make this food a great antioxidant capacity.
- This red fruit, although less common, is perfect on sunny days, since its seasonality is centered on the months of August and September. In addition, it is a source of fiber and vitamin C, the black ones being richer in this vitamin than the red ones.
- In fact, a serving of currants covers 90% of the recommended intakes of this vitamin.
- As for minerals, it has considerable amounts of potassium and iron. Currants are also rich in polyphenolic substances, such as flavonoids.
- The main component of plums is water, as in most fruits, and although the contribution of vitamins is not relevant, it contains vitamin E and provitamin A.
- It is ideal for digestive problems such as constipation, since it highlights the presence of sorbitol, with a mild laxative action.
- It is a source of minerals, the highest being potassium. They even provide hydroxycinnamic acids, as well as stand out for their antioxidant activity.
- Like other fruits, they have little energy content, but they provide a high fiber content. They are a source of vitamin C and vitamin E.
- A serving of blackberries covers 30% of the recommended intake of this last vitamin.
- What makes the blackberry a valuable fruit is its large amounts of natural pigments (anthocyanosides and carotenoids) with great antioxidant power, according to the FEN.
- Anthocyanins are responsible for the blue color of this fruit and multiply the levels of antioxidants circulating in the blood.
- They are especially indicated to keep blood vessels in good condition.
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