"People who eat berries seem to live a little longer," Eric Rimm, professor of epidemiology and nutrition at T.H. Chan Public Health School, once said that Professor Rem has been studying berries for a long time, so he specifically recommends that one cup of berries a day to gain multiple health benefits. The Northern European diet, known for its health, is also characterized by many berries added to the diet.
Berries can be said to be a special group of fruits, so it is worthy to be listed as super foods. Berries usually contain rich vitamins, minerals and rich phytochemicals. Even the seeds of berries contain precious plant-based omega-3 polybasic and fatty acids (in addition to purple seed oil), so berries can be said to be comprehensively helpful to the various systems of the human body, and can especially help reduce the risk of several degenerative diseases. However, since berry fruits are difficult to preserve and are not easy to grow in Taiwan, the prices are usually higher, but the various health benefits of berries are definitely worth the money.
{9 Berries have the following characteristics, so they have a high nutritional value for humans, a low heat, and a high nutritional density. So on the list of super foods, many berries are among the top. Rich phytochemicalsberries usually have rich colors on the outside. These colors come from natural pigments located on the epidermis, such as giving blue, red, purple anthocyanins, or red orange cyperons, and various colors of polyphenols. In addition to giving the berry fresh color, these natural pigments are also protective substances that protect the berries from bacteria and other harmful effects. Therefore, these are phytochemicals with various functions for humans, with antioxidant, anti-inflammatory, and helping blood circulation.
Like a study published in the British Journal of Medicine in 2013, eating anthocyanin-rich blueberries every week can reduce the risk of type 2 diabetes. In a study published in the British Journal of Medicine in 2016, the subjects who had been following for 24 years found that people who often consumed anthocyanin-rich foods (mainly blueberries and strawberries) had less weight gain, compared with those with lower consumption rates.
Rich in vitamins and mineralsBerries contain a large amount of vitamins and minerals, which can be said to be a nutritional bank, including vitamin A, vitamin C, vitamin K, vitamin B group, as well as drill, calcin, iron, etc.
The fibers that are beneficial to the genital bacteria phase are relatively less sweet and contain rich fibers, so they are beneficial to the genital bacteria phase. The polyphenols rich in berries are also considered a probiotic. Research shows that polyphenols can be reproduced into many active functional components in the kidney. Therefore, berries are often regarded as a good diet for reducing weight and lipids. Berry seeds contain omega -3 fatty acidsomega -3 polyuninfection and fatty acids are precious nutrients for the human body. For example, ALA in flax seeds is also a kind of omega -3 polyuninfection and fatty acids, which are an essential fatty acids for the human body. Moreover, omega -3 polyuninfection and fatty acids have anti-inflammatory effects, so it is helpful for the human cardiovascular health, anti-allergic, sound immunity, and preventing dementia in the elderly. Fish oil is the most well-known source of omega-3 fatty acids. There are fewer sources of plant-based omega-3 fatty acids. The seeds of berry contain many omega-3 polyethylene and fatty acids. Unlike other vegetable oils, they generally contain omega-6 polyethylene and fatty acids, so berry seed oil has also become a new food oil in recent years.
Berries recommended by TaiwanThere are fewer berries produced in Taiwan, so there are not many opportunities to eat berries. Due to the recent development of refrigeration transportation and the improvement of local agricultural technology in Taiwan, the number of berries imported or locally produced is increasing, and the price is becoming more and more common. Eating berries is no longer a luxury, so some nutritious berries that Taiwanese consumers can also eat. Recommended:
BlueberryBlueberry contains rich anthocyanins. According to research, anthocyanins have 50 times stronger ability to fight free radicals than vitamin E and 20 times stronger than vitamin C. Rich anthocyanins make blueberries have strong antioxidant and anti-inflammatory abilities. Therefore, blueberries were recognized by the American Diabetes Association as a "super fruit against diabetes". In recent years, many studies have pointed out that blueberries have great potential in preventing dementia in the elderly. Anthocyanins also have a good protective effect on the matter. In this way, during the Second World War, the British Royal Air Force had a very outstanding performance in the invading German army fighter at night. After hearing the German army, they realized that it was the British army that specially equipped them with blueberries (another saying it was the European blueberries-Sansanzi) for the flight operators to eat.
Originally, blueberries were originally from North America and belonged to a turquoise plant. Taiwan is not suitable for it, so it is mostly imported. In January 2023, the Hill Blue Farm and the National Taiwan University team announced that it would produce a large number of blueberries under the foot of Alishan. Now it has been shipped to many supermarkets, so fresh blueberries can also be eaten in Taiwan..
CranberryCranberry is rich in proanthocyanidins, polyphenols, vitamins (C, E, K, B groups), fiber, organic acids, debris, phosphorus, calcium, iron and other functional ingredients. Therefore, it has many benefits to the human body. In addition to being the most well-known for helping women's private health care and preventing urinary tract infection (UTI), it can also antioxidant and anti-inflammatory, so it can prevent three highs, help digestion, and even prevent tooth decay, so it is called "the red gem of America". The most special thing about cranberry is that it contains rich "proanthocyanins", especially type A proanthocyanins. Proanthocyanins can specifically inhibit bacteria from attaching to mucosal cells in the urinary tract, which is why cranberries can specifically prevent urinary tract infection (UTI).
Cranberries are often cold or made into fruit sauces and juices, so they are widely used, allowing Taiwan to enjoy cranberries easily.
StrawberriesStrawberries contain particularly high vitamin C, which makes strawberries have good antioxidant properties. According to the 20-year study conducted by Harvard University on women aged 70 and older, eating blueberries at least once a week or strawberries at least twice a week can extend the delay time of aging by a long time of two and a half years, according to Harvard University’s 20-year study of women aged 70 and older. In Shukit-Harl's study, older men and women who ate a cup of fresh blueberry every day showed better results in learning and memory tests than those who received comfort. Continuous research shows that strawberries and raspberries may also have similar benefits.
Strawberry is planted in Taiwan, and picking strawberries during the production season is also a very interesting food and agricultural education activity. Strawberries are not actually berry, the strawberry pulp we eat is actually grown from flower trunks. The real fruit of strawberries is actually small points on the surface that look like sesame seeds, but this does not change the nutritional value that strawberries have.
MulberriesMulberries are local berries that can be produced in Taiwan and are also a popular super food in the West recently. Mulberries not only contain rich anthocyanins, but also contain irons that are higher than other berries, so it is difficult to wonder that traditions are considered to be able to replenish blood.
In addition, mulberries have also been found to contain a special phytocalcin 1-deoxynojirimycin (DNJ), which can inhibit the activity of phlegm enzymes, so it has great potential for blood sugar control and fight against diabetes.
Goji BerryGoji Berry is called Goji berry in the West, and it is also a very popular berry in recent years. Wolfberry is a very common dietary ingredient for Taiwanese people. Traditionally speaking, it can nourish the kidneys and lungs, nourish the liver and improve eyesight. From a modern perspective, wolfberry is rich in β Hussia, Leaf and Corn Yellow are indeed nutrients that are very helpful for eye protection. These ingredients also have good antioxidant effects and are also very helpful in protecting cardiovascular and brain.
Although the number of wolfberry transplants in Taiwan is very small, most of them are imported dry goods, but this still does not reduce the nutritional value of wolfberry.
Original source: Wei'en's food and farming lifeEditor: Gu Zihuan