During the autumn-winter months, when illnesses are rife, it is especially important to pay more attention to strengthening our immune system and staying healthy. One of the most effective ways to do this is to eat plenty of nutrient-rich, healthy foods such as fruit. But which ones are the most valuable?
Among the fruits, berries stand out for their nutritional values (fibre, vitamins, antioxidants, trace elements).
What are antioxidants?
From antioxidants substances which protect cells the so-called oxidative stress. This stress occurs when the body has too much Free radical accumulates - unstable molecules that can damage cells, proteins and DNA.
How do they help our bodies work?
- Neutralise the free radicals, thus reducing cell damage.
- Sponsored by the immune system.
- They can protect certain diseases (cardiovascular disease, certain cancers, inflammation).
Antioxidants are mostly found in foods of plant origin, but berries stand out among them.
🍓 The main antioxidants in berries
Flavonoids
- Antocianins (blueberry, blackcurrant, blackberry)
- Kvercetine (e.g. blueberries, blackcurrants)
- Catechins (e.g. strawberry)
- They support the cardiovascular system, reduce oxidative stress, and have strong anti-inflammatory and cell-protective effects.
Vitamin C
- In particular, there are many strawberries, currants, elderberries.
- Helps neutralise free radicals and support the immune system.
Ellagic acid and ellagitannins
- Mainly raspberries and blackberries.
- Powerful antioxidants, specifically cell protective.
Phenolic acids
- For example: caffeic acid, ferulic acid.
- They also help to reduce inflammation.
Most people do not eat nearly as much fruit as is recommended. According to the US Centers for Disease Control and Prevention (CDC) guidelines, we should eat at least 2 cups of fruit a day. But surveys show that only 12 percent of adult men in the US, for example, meet this daily target. To eliminate unhealthy diets, we turn to supplements. In the race to the top of the most commonly used supplements, vitamin C is a sure-fire winner. The recommended daily intake of vitamin C (ascorbic acid) for adults, according to most international guidelines, is as follows:
- Adult men: 90 mg/day
- Adult women: 75 mg/day
Antioxidant cheat sheet: let's look at the vitamin C content of some berries!
- Fanyarka ~4mg/100g
- Blueberries ~10 mg/100g
- Cranberries ~13-15 mg/100g
- Black mullet ~20mg/100g
- Blackberries ~20-25 mg/100g
- Raspberry ~20-30 mg/100g
- Honey ~35 mg/100g
- Bodza ~30-60mg/100g
- Strawberry ~60-65mg/100g
- Blackcurrants ~180-200mg/100g
Did you know?
A student of the Hungarian University of Agricultural and Life Sciences used our products in his thesis experiment, in a spicy paprika. As an unexpected result, he reported to the MikoMax Garden has significantly increased the antioxidant content of peppers. Details will be posted soon. 😉
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