There are a lot of delicious fruits in the world, and people love eating these fruits as snacks. More often, even huge fruits such as pineapples and watermelons are cut into bite-size pieces to be eaten as snacks. Somehow the availability of small fruits becomes more satisfying since you can just wash them and pop them in your mouth as an instant snack; such fruits are the different kinds of berries like strawberries, cranberries, blueberries, raspberries, and blackberries.
These assorted berries are very delicious and nutritious, plus the fact that they can be added as an ingredient into lots of desserts make them a lot more exciting!
You can enjoy berries by themselves but who wouldn’t want some berry dessert, right? You’ll get to taste the luscious taste of the berries together with the other ingredients plus you’ll also get a lot of nutrients from eating them, a win-win situation.
Ways To Enjoy Berries for a Healthy Breakfast
Berry Breakfast Parfait
Breakfast parfaits are ready made and ready to eat breakfast meals that are usually prepared the night before and left in the refrigerator overnight. These breakfast meals are commonly eaten by people who are too busy to prepare breakfast every morning, which also is a good thing since these parfaits are very nutritious too. They are made of yogurt, granola, and fruits like berries.
Berry Breakfast Scones
Scones are baked goods first made by the British. They are made of either wheat or oatmeal; for a healthier alternative. These baked goodies can be baked with fruits, berries are especially delicious when added.
Oatmeal with Berries and Walnuts
Oatmeals are eaten normally for breakfast. There’s nothing new about oatmeal until you mix up more flavor and deliciousness into the bowl. A lot of people love topping their oatmeal with fruits; especially berries, and also adding up a few walnuts for added crunch makes the meal more enjoyable to eat. Other ingredients can be added too, like Skyr; which is yogurt-like but possesses a milder flavor.
Dutch Baby with Berries
Dutch baby is a type of pancake that is usually added with different toppings. It is different from pancakes in terms of how they are cooked; while pancakes are pan-fried, a Dutch baby is baked in the oven. They are really good when topped with berries and a little sprinkle of powdered sugar.
Berry Polenta Breakfast Bowl
Polenta is made of boiled cornmeal, it has the same consistency as oatmeal. They are eaten as breakfast bowls but at the same time they can be baked and made into bread. A refreshing and warm bowl of polenta with added berries is super satisfying, your tummy will say thank you.
Since most yogurts are plain, adding fruits like berries make them a lot more exciting to eat. Not only that, but you also double the nutritional value of the meal.
A very refreshing way to start your day is through a smoothie made of berries. This is best taken when the summer finally starts. You can try making a smoothie made of one berry or you can try mixing them up for different flavors.
The abundance of berries gave these fruits a huge variety of their kind. There are more than ten kinds of berries and each of them differs in physical attributes, taste, and nutrition they possess.
According to an article posted by Business Insider last 2016, in which they have ranked different berries according to how nutritious they are; the top five berries are mulberries, kiwis, tomatoes, blackberries, and elderberries consecutively.
Elderberries topped the list of most nutritious berries, however, these berries are not commonly found in grocery stores. Therefore, the second best berries which are blackberries are more appreciated.
What are Blackberries?
Blackberry is the edible fruit produced by most species in the genus Rubus from the family Rosaceae. They are harvested from bushes called brambles, which are a kind of thorny bush.
It differs from a raspberry by how the stem stays on the blackberry while the raspberry gets left with a hollow core because the stem does not stay with the fruit.
When it comes to the production of blackberries, Mexico is known worldwide as the top producer of this fruit. In the U.S., the state of Oregon leads the production of blackberries.
Health Benefits of Blackberries
Since blackberries are hailed as the second most nutritious berry, their nutritional profile will prove how it topped the list. So here are the nutrients available in blackberries:
They contain an interesting amount of vitamin C
Blackberries boast a high level of vitamin C content. A 100 gram serving of blackberries can give the individual an impressive 35 percent of a person’s reference daily intake of vitamin C.
Vitamin C is essential to the body because of how it takes involvement with certain body functions like protein synthesis for the production of collagen and neurotransmitters, and also vitamin C helps boost the immune system of the body.
The vitamin C cannot be produced by the human body thus it is necessary to include high-vitamin foods in our diet, this makes blackberries important.
They are rich in both soluble and insoluble fiber
Blackberries are rich in fiber. A 100 gram serving of blackberries can give 14 percent of an individual’s reference daily intake of fiber.
The best thing about blackberries is how they contain both soluble and insoluble fibers; which can act when it comes to lowering blood sugar levels for healthy cholesterol level and as an agent that promotes healthy digestion respectively.
They are rich in antioxidants called anthocyanins
The antioxidants present in blackberries keep the body safe from free radicals that may lead to chronic diseases.
The antioxidant in blackberries is called anthocyanins, which are also responsible for the berries’ deep purple color.
They are an excellent source of vitamin K
Blackberries are a good source of vitamin K. These vitamins are important in the process of blood clotting; which has a huge role when it comes to healing of wounds.
They contain an impressive amount of vitamin A
Vitamin A from blackberries aids in bodily functions such as the boosting of the immune system to fight against certain infections and illnesses, assisting the maintenance and improvement of teeth and bones, and keeping skin healthy and youthful.
- They have the ability to support the functioning of the brain
Based on a study last 2009, the rat subject that was given blackberries were seen to have improvements on their cognitive and motor skills compared to those who were not given berries.
However, more studies are needed to prove that this is also effective for humans.