Berries and cherries are two of the healthiest and most wanted fruits in summers, especially in monsoon. They are low in calories and high in fiber, Vitamin C and antioxidants. Berries and Cherries contain major health benefits which can give you a healthy appetite in summers.
Heart Health: Rich in antioxidants, these two can help to protect your heart. It also helps in regulating blood pressure.
Blood Sugar Control: They can help improve blood sugar control. Berries and cherries have such properties which slow down the absorption of sugar in blood.
Brain health: A good source of antioxidants which helps protect your brain from damage.
Immunity: Berries and Cherries are a good source of Vitamin C which is essential for a healthy immune system.
Skin Health: Antioxidants help protect your skin from damage and reduce sunburn and tan.
Here is the list of berries and cherries:
Indian Blackberry(Jamun)
Indian Blackberry is also known as Jamun, Java plum, Jambolan. The fruit is a small, oval berry that is dark purple or black in colour. It has a sweet, slightly sour taste.
Improved blood sugar control: Jamun is a natural hypoglycemic agent, meaning that it can help to lower blood sugar levels. This makes it a valuable food for people with diabetes or prediabetes.
Reduced cholesterol levels: Jamun contains compounds that can help to lower cholesterol levels. This can help to reduce the risk of heart disease and stroke.
Improved heart health: Jamun is a good source of potassium, which is an important mineral for heart health. Potassium helps to regulate blood pressure and can help to protect against heart arrhythmias.
Enhanced vision: Jamun is a good source of vitamin A, which is essential for good vision. Vitamin A helps to protect the eyes from damage and can help to prevent night blindness.
Boosted immunity: Jamun is a good source of antioxidants, which can help to boost the immune system. Antioxidants help to protect the body from damage caused by free radicals, which can contribute to the development of chronic diseases.
Improved digestion: Jamun is a good source of fiber, which is essential for good digestion. Fiber helps to keep the digestive system healthy and can help to prevent constipation.
Reduced inflammation: Jamun is a good source of anthocyanins, which are powerful antioxidants that have anti-inflammatory properties. Inflammation is a major factor in many chronic diseases, so reducing inflammation can help to improve overall health.
Protected skin: Jamun is a good source of vitamin C, which is essential for healthy skin. Vitamin C helps to protect the skin from damage caused by free radicals and can help to prevent wrinkles and age spots.
Jamun is a versatile fruit that can be eaten fresh, dried, or cooked. It can also be made into juice, jam, or chutney. Jamun is a delicious and nutritious fruit that can be enjoyed by people of all ages.
Red Cherries
Red cherries are a type of stone fruit that is native to Europe and Asia. They are a good source of vitamins C and A, as well as potassium and fiber. Red cherries have a sweet, tart flavour that makes them a popular ingredient in desserts, salads, and drinks.
Here are some of the benefits of cherries:
Reduce inflammation: Cherries are a good source of anthocyanins, which are powerful antioxidants that have anti-inflammatory properties. Inflammation is a major underlying factor in many chronic diseases, so eating cherries may help to protect against these conditions.
Improve sleep: Cherries contain melatonin, a hormone that helps to regulate sleep. Studies have shown that eating cherries or drinking tart cherry juice can improve sleep quality in people with sleep problems.
Protect against heart disease: Cherries are a good source of potassium, which is an important mineral for heart health. Potassium helps to regulate blood pressure and reduce the risk of heart disease.
Manage blood sugar levels: Cherries have a low glycemic index, which means they do not cause a sharp rise in blood sugar levels. This makes them a good choice for people with diabetes or those who are trying to manage their blood sugar levels.
Ease muscle soreness: Tart cherries and tart cherry juice have been shown to help ease muscle soreness after exercise. This is likely due to the anti-inflammatory properties of cherries.
May protect against cancer: Cherries contain antioxidants that may help to protect against cancer. Some studies have shown that eating cherries may be linked to a lower risk of certain types of cancer, such as prostate cancer.
Plums
Plums are a type of fruit that is known for its sweet and tart flavor. They are a member of the rose family and are closely related to peaches, nectarines, and cherries. Plums come in a variety of colors, including red, purple, yellow, and green. They are typically round or oval in shape and have a smooth, thin skin. The flesh of a plum is juicy and can be either yellow or red.
Here are some of the benefits of plums:
Constipation relief: Plums are a good source of fiber, which can help to keep your digestive system healthy and regular. They also contain sorbitol, a sugar alcohol that acts as a natural laxative.
Heart health: Plums are rich in antioxidants, which can help to protect your heart from damage. They also contain potassium, a mineral that helps to regulate blood pressure.
Eye health: Plums are a good source of vitamin A, which is essential for eye health. They also contain lutein and zeaxanthin, two antioxidants that can help to protect your eyes from age-related macular degeneration.
Cancer prevention: Plums contain a number of antioxidants that have been shown to have cancer-fighting properties. They are especially rich in anthocyanins, which have been linked to a reduced risk of certain types of cancer, including lung cancer, breast cancer, and colon cancer.
Anti-inflammatory properties: Plums contain a number of compounds that have anti-inflammatory properties. These compounds can help to reduce inflammation throughout the body, which can help to protect against a number of chronic diseases, including heart disease, stroke, and arthritis.
Weight loss: Plums are a low-calorie fruit that is high in fiber. This makes them a good choice for people who are trying to lose weight or maintain a healthy weight.
Nectarine
A nectarine is a type of peach that has smooth, fuzzy-free skin. It is a member of the rose family and is closely related to peaches, plums, and apricots. Nectarines are native to China and have been cultivated for over 4,000 years.
Boosting immunity: Nectarines are a good source of vitamin C, which is essential for a healthy immune system. Vitamin C helps the body produce white blood cells, which fight off infection.
Protecting vision: Nectarines contain beta-carotene, which is converted to vitamin A in the body. Vitamin A is important for eye health and can help prevent night blindness and other eye problems.
Lowering blood pressure: Nectarines are a good source of potassium, which is a mineral that helps regulate blood pressure. Potassium helps to balance the effects of sodium in the body, which can lead to high blood pressure.
Promoting weight loss: Nectarines are a low-calorie fruit that is high in fiber. Fiber helps to keep you feeling full, which can help you to eat less and lose weight.
Improving skin health: Nectarines contain antioxidants that can help protect your skin from damage caused by the sun and pollution. Antioxidants help to neutralize free radicals, which can damage cells and lead to premature aging.
Increasing longevity: Nectarines contain a number of nutrients that have been linked to a longer lifespan, including vitamin C, potassium, and fiber. Eating nectarines as part of a healthy diet may help you to live longer.
In addition to these health benefits, nectarines are also a delicious and versatile fruit that can be enjoyed in a variety of ways. They can be eaten fresh, used in salads, smoothies, pies, or baked goods.
