Healthy Snacks Ideas Inspired by Berries
Today, every other site, magazine, and nutritionist is talking about antioxidants, the wonder molecules that may help prevent cancer and other chronic diseases. Recently many exotic, antioxidant-rich foods like Goji Berries and Acai have cropped up in the media and sparked conversations regarding power foods and immunity boosting healthy snacks options. Though there hasn’t been significant research to back up the hype for these foods, people are still blindly following the advice for enriching their diets. Are you also one of these people? Constantly looking for the healthy snacks to add to your kid’s lunchbox? Helping them get a better diet even when all they want is chips and cakes?
We get your dilemma. So, why not go with what you already know?
The reason berries are superfoods is because they’re so high in antioxidants without being high in calories. The scientific usage of the term “berry” differs from common usage. In scientific terminology, a berry is a fruit produced from the ovary of a single flower in which the outer layer of the ovary wall develops into the actual fruit.
Did you know that by this definition, even Bananas are berries? And so are Grapes, Tomatoes, Cucumbers and Eggplants. Those are easy to add to your kid’s lunchbox when they aren’t looking.
To most of us, a berry is a small, juicy, and edible fruit. Berries are usually juicy, rounded, brightly colored, sweet or sour, and do not have any pits. Some examples are Strawberries, Raspberries, Blueberries, Blackcurrants, etc. The thing about berries is that they don’t ripen after picking. And so one must choose bright, deeply colored berries without any mushiness to make them last just a bit longer once you take them home.
We know that berries are good for you, but are some really better than others when it comes to antioxidant content? What about their overall goodness quotient? And which ones by rights should be making it to your kids’ lunchbox?
Sweet Ol’ Mulberries
Succulent, refreshing, tart and sweet mulberries or shahtoot are seasonal beauties. In ancient times, Mulberries were often used as a medicine, given as a tonic for the whole body. They protect against eye damage and can act as a sedative. Mulberry is a powerhouse of nutrients and is a great source of protein, iron, calcium, niacin, fiber, and vitamin A, C, E and K. Mulberries are also known as blood cleansers as they improve the blood circulation in your body. An excellent and healthy snacks option for your child.
Blueberries In Your Kid’s Lunchbox?
Blueberries are plump dots of tart sweetness. Fresh or frozen, this super fruit packs a big antioxidant punch. Eating blueberries on the regular can help improve ones’ memory and motor skills. And, it also helps with blood pressure and metabolism. They have a powerful antioxidant known as anthocyanins.
Blueberries are also lower in calories than a lot of other fruits so you can pile them onto your cereal without worrying about your waistline. They make lovely additions to tossed salads, too.
Rasbharis For The Darling
Cape gooseberries are one of the easiest berries to grow as they can adapt to numerous climates and elevations. These golden orange berries are sour in a good way and sometimes bitter and have a smooth glossy exterior. Rasbharis have high amounts of vitamin A that protects the eye and strengthens the vision. They also contain a soluble pectin fiber that helps prevent constipation and lowers bad cholesterol. These should definitely be on your list of child-friendly and healthy snacks.
Gooseberries For The Daring
Gooseberries are small pebble-like green berries with a silvery cast and a sour-tart hit. Because of their intense flavor, they are best in jams, pies, and other highly sweetened dishes. Gooseberry is mostly a sour tasting fruit. It is an excellent source of vitamin C and antioxidants. They help fight common cold and infections due the presence of vitamin C. And have various antibacterial and astringent properties help stimulate the immune system of the body.
Raspberries For A Healthy Snacks?
Raspberries have a hollow core, which is the main difference between them and blackberries, and come in delicate pink to deep red to golden and even black.
These berries are a great source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties. They’re also high in fiber, vitamin C, and vitamin K, which helps build strong bones.
Did you know that frozen raspberries give you almost equal nutritional value as the fresh ones? They’re perfect as an addition to cereal or yogurt, or mixed into a smoothie for a quick, drink-on-the-go breakfast.
Strawberries Are Love
Perfectly ripe strawberries are best eaten out of hand. A cup of strawberries has almost all of the recommended vitamin C that you need on a daily basis. It also has high quantities of folic acid and fiber. And they are good for your heart. Strawberries, like blueberries, are a good source of anthocyanins. They are high in antioxidant phytonutrients- Phenols, responsible for protecting us from disease and promoting good health.
Some studies show that strawberries may also help protect the brain in a powerful antioxidant capacity. Strawberries reduce degeneration of the eyes, and are a great source of potassium, fiber, many B vitamins, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium, and copper.
Even FRU2go caters to those who have a taste for the berries. Our Strawberry Banana Fruit pack is a 100% natural product with no added colour preservatives. With a shelf life of 6 months, FRU2go is as fresh as they come.
With the goodness of natural fresh fruits, it goes a long way in keeping you healthy and active on the go.
Now that you know all about the different berries available in India and what they can do, which antioxidant booster will make it to your kid’s lunchbox in this war of berries?