Proper nutrition

Top 5 of the best and most useful berries for weight loss and health

The composition of any diet must include plant foods. Usually, this group means fruits, vegetables, herbs and cereals, and berries are often forgotten. Although small fruits with a pleasant sweetish taste carry a lot of useful nutrients as they are consumed. Sometimes there are even more of them than in all other varieties of fruits and vegetables. We offer you a ready-made selection of the most useful berries for weight loss and health.

Top 5 most useful berries

The fleshy and juicy fruits of various plants are called berries. They are usually bright in color, and the taste is sweet with sour notes. Very often, such fruits are superior in beneficial properties to fruits or vegetables, as they contain much more vitamins, minerals, antioxidants and acids. Fiber with dietary fiber is also abundant in them, which has its beneficial effect.

What components are commonly found in berries:

  • Carbohydrates – monosaccharides and disaccharides (a lot of fructose, glucose).
  • Vitamins – retinoids, ascorbic acid, E, K, PP and group B.
  • Minerals – potassium, silicon, magnesium, manganese and copper, chromium, zinc.
  • Organic acids – tartaric, citric, succinic and formic.
  • Antioxidants, tannins, amino acids, fiber.

Useful berries have a complex effect on the human body. Plant fruits normalize digestion, help build a defense against cancer, strengthen immunity, improve blood composition and support metabolism. Due to the varied composition, it affects the skin, hair and nails. For weight loss, berries are no less useful, you must definitely add them to the diet on proper nutrition.

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1. Blueberries

Why it is worth including in the diet: It has a positive effect on the entire body. Behind the berries is an impressive composition: vitamins K, C, E, H and group B, many minerals. These are phosphorus, magnesium, potassium, manganese, iron, iodine. These compounds are sufficient to affect the state of the heart and blood vessels, brain functions, immunity, vision or digestion. Blueberries are useful for women due to the preservation of beauty and youth, as well as for everyone who wants to lose weight.

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What is the use of the product: Lowering blood sugar and cholesterol, increasing hemoglobin, lowering blood pressure, strengthening the entire mechanism of immune defense. Digestion is improved, free radicals are neutralized under the action of antioxidants, inflammation is suppressed. Among some of the most useful berries for weight loss, health of skin, hair, nails.

Rate per week: You can do it daily, the optimal portion is up to 100 g per day.

Blueberry

2. Cranberries

Why it is worth including in the diet: Few in calories and sugars, many minerals for healing the body, as well as vitamins, antioxidants. Contains potassium, magnesium, silicon, calcium and manganese, iron, copper. Particular attention is paid to ascorbic acid, biotin, vitamins B5 and K. This complex of nutrients is given a lot of useful properties, a beneficial effect on the genitourinary system, gastrointestinal tract, heart with blood vessels, immunity, metabolism.

What is the use of the product: Strengthening the body’s defenses, establishing the processes of secretion of gastric juice on the walls of the stomach, normalizing the work of the pancreas, enriching the intestinal microflora. The foci of inflammation are inhibited, and useful berries have a diuretic effect. Metabolic processes are also accelerated, which helps to lose weight, cholesterol and sugar are reduced.

Rate per week: It is permissible to eat 0.5-1 cups of cranberries every day.

Cranberry

3. Raspberries

Why it is worth including in the diet: Improvement of joints, bones, organs from the digestive system, internal glands, heart muscle and blood vessels. It is a lot of vitamins C, K, A, E and group B, silicon, magnesium, potassium. Cobalt, manganese, iron, copper will come from raspberries. It is recommended to include the berry in the diet for those who are losing weight due to the large amount of fiber and water. Benefits are also noted for the skin, the composition and properties of blood, liver.

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What is the use of the product: Normalization of the lipid profile, lowering blood sugar levels, increasing hemoglobin, preventing blood clots. These extremely useful berries improve the intestinal microflora and the digestive tract, facilitate the elimination of toxins for the liver, and reduce the symptoms of arthritis. It is recommended to introduce raspberries into the diet for women to stabilize hormones and fight against excess weight, preserve youth, and improve skin condition.

Rate per week: It is allowed to consume 100-200 g of raspberries every day.

Raspberries

4. Strawberries

Why it is worth including in the diet: Low calorie content, little sugar, for losing weight it plays a big role. The berries have a positive effect on the liver, kidneys and gastrointestinal tract, blood composition, immunity, joints, heart and blood vessels. This product is rich in vitamins C, H, PP and B group, magnesium, potassium, silicon. Of the minerals, cobalt, chromium, manganese, and iron are also noted. This type of berries will be especially useful when losing weight, to improve the health of the skin and teeth.

What is the use of the product: Improving digestive processes, lowering cholesterol and pressure, mitigating inflammatory manifestations in tissues. Strawberry fruits give stabilization of sugar, neutralization of radicals, maintenance of brain activity. The feeling of satiety develops rapidly, the transition of fats from food to energy is inhibited, so healthy berries are needed when losing weight.

Rate per week: Enough 200-300 grams per day, maximum 500 grams.

Strawberry

5. Black currant

Why it is worth including in the diet: The leader in vitamin C content, the rise in most health indicators. Berries have a beneficial effect on the defense mechanism (immunity), heart, blood vessels, central nervous system, endocrine glands, vision. For shedding extra pounds, currants are excellent, in which ascorbic acid with fiber will help. There are also many vitamins E, H, group B. From minerals: silicon, phosphorus and potassium, magnesium, chromium, zinc, iron and copper.

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What is the use of the product: Stabilization of metabolic processes, support for the outflow of bile, removal of excess fluid, strengthening of the heart muscle, blood vessels throughout the bloodstream. Useful berries will help improve vision, reduce total cholesterol, and enhance the immune response. Prolonged satiety develops, the breakdown of fat cells is accelerated, and the work of the gastrointestinal tract improves. To the maximum, the listed properties customize the mechanisms of weight loss.

Rate per week: Adults up to 500 grams per day, children no more than 200 grams.

Black currant

Berries will be most useful if you follow a few rules. Ideally, set aside these foods for a snack after breakfast, lunch, or afternoon tea. It is better to avoid taking on an empty stomach, this will irritate the walls of the gastrointestinal tract. Before going to bed, eating berries is also not the best option – digestion can be overloaded, insomnia can be caught.

The best way to eat berries is, of course, fresh. Then the beneficial nutrients are retained. Juices, fruit drinks or compotes deprive most of many substances, namely vitamins and antioxidants. From winter preparations, the best way to preserve useful trace elements in berries is to freeze them. It is not recommended to make jam or grind berries with sugar, then the benefits will be minimal.

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