There are different types of berries available in the market- blueberries, strawberries, raspberries, and blackberries. Among all the berries, blackberries are considered nutritionally enriched and healthier than the others. Blackberry is a very good source of Vitamin- C, Vitamin- A and antioxidants. Blackberry is enriched with different types of nutrients which are good for skin, hair and overall health. Including blackberries would definitely help you create a healthy and balanced diet.
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| Healthy Diet Chart |
Antioxidants: Blueberries are considered as a powerhouse of antioxidants. They have essential antioxidants like Anthocyanin and polyphenol. These antioxidants are helpful in reducing free radical damages. Free radicals are abundantly produced in our bodies due to daily metabolic activities. When we eat junk foods, or take medicine or are exposed to first hand/second-hand smoke these free radicals are increased in our body. These would react with various cellular components and would appropriate their electrons through oxidation. As electrons are lost the cells are weakened which may further lead to the cell's death. As a result, free radical production is directly related to skin aging and hair damages. The more free radicals are produced in our body, the more damages would occur in our skin and hair. Regular consumption of blackberries provide a constant source of antioxidants and reduces age-related damages which affect our skin and hair. Antioxidants in blackberries are also good for brain health. These antioxidants prevent free radical damages of brain cells and thereby help in preserving proper motor function. Blackberry is a good source of polyphenol, which has anti-bacterial properties. So consumption of blackberry helps in reducing bacterial load in our mouth. It also helps in preventing gum related problems. As blackberries have anti-bacterial properties, they protect us from infectious diseases. According to some research, blackberry has anti-cancer properties, as it contains anthocyanin and other phytochemicals such as ellagic acids and cyanidin -3 – glucoside, which are known for their anti-cancer property.
Vitamin C: Vitamin C is abundantly found in blackberries, which helps in the production of collagen. Collagen is one of the most vital nutrients for reversing skin aging and reducing hair damage. Vitamin C is helpful for preventing and recovering from diseases like scurvy and common cough and cold. It is very effective for wound healing too. Vitamin C of blackberry also acts as an antioxidant, which is beneficial for both skin and hair health, as has been mentioned earlier. As blackberry contains a high amount of vitamin C, its consumption improves our immunity. The phytoestrogens along with vitamins present in blackberry fight with pathogens in our body and protect us from various diseases. Daily consumption of this magical berry not only improves our skin and hair but improves our health and strengthens our immunity. If you have a weight loss diet plan, you can easily include blackberries in a moderate portion to have more health benefits.
Vitamin A: Blackberries contain Vitamin A that is good for our eyes and our skin health too. Vitamin A is also very important for strengthening our immunity. By improving our immune system, it helps us to fight diseases better.
Vitamin K: Blackberry is a good source of Vitamin K, which helps in the clotting of blood. Vitamin K also ensures a smooth and proper circulation of blood throughout our bodies.
Calcium and magnesium: Minerals like calcium and magnesium are abundantly available in blackberries. Combination of these two minerals makes it a complete solution for bone health. Calcium is essential for bone formation and at the same time magnesium helps in proper absorption of calcium. So for preventing the bone-related problem, one should include blackberry in their daily diet. Magnesium is also essential for the proper functioning of the body's different mechanism, as it takes part in different metabolic reactions that take place inside our body.
Soluble and insoluble fiber: Blackberries contain both soluble and insoluble fibre which facilitate proper digestion. Insoluble fibre absorbs water from our body and adds bulk to our stool which helps in regular bowel movement. This fiber is also important for heart's health. Blackberry, with its extraordinarily powerful antioxidants, vitamins and minerals can easily be ascribed as a superfood for heart's health.
Major health benefits of eating blackberries have bee. Now you can see how to use blackberry in your daily life.
Add blackberry in your breakfast cereals or curd.
You can use blackberry for making cake, pudding, and muffins etc.
Make juice, smoothies and fruit salad by including blackberry.
Include blackberry in your daily diet plan and give a tasty and healthy treat to yourself.
Source Ur: - http://bit.ly/2SoMslK
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