Eating regular servings of berries strengthens the immune system , brightens the hair, improves the appearance of the skin and even helps regulate the intestines.
In this group are fruits that have a red skin, such as strawberries , cherry and raspberry , or in shades of very dark purple and blue, such as jabuticaba and blueberry . Learn more about them and their benefits below.
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Main benefits and who are the red fruits
Red fruits are foods rich in nutrients, such as vitamins and minerals, that help keep the body’s defenses working properly.
They are also considered a good source of dietary fiber , which increases the feeling of satiety and regulates intestinal function, with fewer calories and plenty of water in each serving.
These fruits have in common the presence of a group of substances called anthocyanins, classified as antioxidant , preventing the action of volatile compounds that cause cell damage .
Thus, consuming these berries brings several other benefits, such as: protecting against chronic and degenerative diseases, such as cardiovascular and neurological problems, against cancer, and also delaying skin aging, stimulating memory and reducing the symptoms of inflammation.
Let’s get to know the fruits that are part of this category? It’s easy to identify them, just look at the color of the shells. All that have shades of red, purple and blue fit.
Strawberry ( Fragaria ananassa )
The strawberry consists of 90% water and is rich in vitamins A, C, E and B complex, various essential amino acids and minerals such as iron, calcium, magnesium, phosphorus and potassium, and has only 35 calories per 100 grams .
Its consumption reduces the risk of developing and still controls hypertension , diabetes and high cholesterol, thus reducing the risk of developing cardiovascular disease.
Strawberry anthocyanins also protect brain health by preventing diseases such as Parkinson’s and Alzheimer’s. They prevent the irregular replication of cells, which is what causes malignant tumors.
However, strawberries have a compound that can cause allergies. Therefore, consuming in excess can increase the risk of stones (kidney stones).
Framboesa (Rubus idaeus)
Another red berry is the raspberry, more popular in countries in the northern hemisphere. In Brazil, it is more common to find the frozen version, which retains most of its benefits.
The anthocyanins found in it protect against degenerative diseases and reduce inflammation, which is great for treating allergies and even rheumatism.
It can also help control blood glucose and cholesterol levels , as well as relax muscles and reduce stress .
By eating a 100 gram serving of raspberry you absorb good amounts of dietary fiber, water, vitamin A, B-complex, C and folate, as well as minerals such as potassium, iron, calcium and magnesium, having only 45 calories.
Cereja ( Prunus avium )
The cherry is also another example of tasty and versatile red fruit. It regulates intestinal functions, as it is rich in fiber, and improves joint functioning, reducing the pain of rheumatism , thanks to its anti-inflammatory action.
Did you know that eating cherries also produces a feeling of well-being? Well, thanks to the various phytochemicals found in it, which stimulate the production of calming hormones, eating a portion can take the stress out of everyday life and improve the quality of sleep.
As it is rich in potassium (222 mg per serving), the fruit still has a diuretic effect . This means that it increases urine production, thus reducing swelling caused by fluid retention, decreasing the risk of urinary infections and also eliminating toxins.
TIP ! Whenever you can, choose to eat fresh cherries that are less caloric (45 calories per serving), and keep vitamins and minerals in full. The syrup version has 164 calories, almost 5 times more sugar, and loses many of the nutrients.
Jabuticaba ( Plinia cauliflora )
Jabuticaba, a very dark purple fruit, almost black, is an example of a red fruit native to Brazil. Among the benefits it brings to health is the ability to improve circulation , being a natural option to control blood pressure .
It also favors the respiratory system, helping to treat problems such as asthma and allergies .
The anthocyanins found in the bark protect the body against degenerative cardiovascular disease and reduce brain excitation. With this, it relieves stress and anxiety, improving sleep.
The blemish in nature has only 60 calories per serving, which are derived from carbohydrates and proteins found therein. Vitamin C , thiamine, dietary fiber and minerals such as potassium and zinc are also present in this food.
Amora ( More )
The blackberry , popularly called blackberry because of its dark skin, is one of the richest red fruits in anthocyanins, with an average of 317 mg for every 100 gram serving.
Adding this fruit to your diet can help prevent cancer , especially in the skin, as it inhibits the unregulated proliferation of healthy cells and protects against the harmful effects of the sun’s rays.
It can also treat pain caused by rheumatic diseases, chronic inflammation of the joints, acting in a very similar way to ibuprofen, but without its harmful effects.
Consuming blackberry also helps prevent osteoporosis, loss of bone density, because it is abundant in calcium, and reduces symptoms of Premenstrual Tension (PMS).
The vitamin A present in it stimulates hair growth , as it improves circulation in the scalp, and gives shine to the hair , as it favors keratinization.
Açaí ( Euterpe oleracea )
Another very Brazilian example of red fruit is açaí , which is native to the northern region of the country and has gained a functional food status in recent years.
It helps prevent metabolic syndrome , a set of factors such as obesity, hypertension and diabetes, which increases the chances of having heart problems.
Its consumption gives more energy to practice physical activities because it is rich in carbohydrates and also increases the levels of good cholesterol, as it is a natural source of fatty acids, such as omega 3 and 6.
Açaí stimulates digestion, increases the proliferation of intestinal flora, which is formed by good bacteria, and increases focus and concentration .
The pulp of the fruit is also very nutritious. It is rich in vitamin A, C and E, protein, dietary fiber and various minerals.
Best of all, acai is non-calorie, with just 67 calories per serving, but as long as it’s eaten as naturally as possible. So, if you want to lose weight, avoid mixing things like powdered milk, granola and condensed milk in your food.
Blueberry, a berry with a purple or bluish color, is another example of a red fruit that is more common in cold countries, but which can be easily found frozen in Brazil.
The consumption of it promotes an up in memory , for presenting substances that improve communication between the various parts of the brain. Thus, it encourages learning and the ability to store and access information.
Blueberry vitamin A protects vision against degeneration caused by diabetes, myopia and glaucoma. Including, because of this, its consumption is related to the prevention of night blindness, a problem caused by the deficiency of this nutrient.
Eating blueberries also protects the heart, as it reduces cholesterol, increases insulin sensitivity, that is, it decreases the amount of hormone needed to normalize the blood glucose level and also prevents inflammatory bowel disease.
Pitanga ( Eugenia uniflora )
The last fruit on the list is pitanga, a red and sour berry that is very popular in northeastern Brazil. Its various health benefits include its action against inflammation, such as allergies, and the action of relieving muscle pain .
The pulp prevents intestinal problems such as gas and constipation, as it increases intestinal mobility.
Do you want more reasons to eat the pitanga? Well, know that it is a natural auxiliary treatment for bacterial or fungal infections , as it prevents these microorganisms from being able to proliferate and reach other parts of the body.
Because it has vitamin A, it protects vision and leaves the skin and hair more beautiful. It also has vitamin C, dietary fiber and minerals such as calcium, magnesium and iron . It is a perfect option for maintaining body weight as it has only 36 calories per 100 gram serving.
How to consume red fruits
The good thing about red fruits, in addition to having all the benefits already mentioned, is that they are extremely versatile.
Because of this, they can be consumed fresh , the best option for the consumption of fresh fruit as it preserves all its nutrients.
The frozen versions, on the other hand, can be used to prepare jellies , juices or smoothies , excellent options to keep them stored longer in the freezer.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.