List Of Berry Smoothie Benefits You Must Know

List Of Berry Smoothie Benefits You Must Know

Berries are one of the healthiest fruits in the world. If you are a sweet tooth person, you have probably tasted jams, cakes, and pies made out of these superfoods. Berries are small, soft, round fruits in red, blue, and purple colors. 


Like most fruit-bearing plants, berries typically grow in an environment with full sun and good soil. An environment with too much shade is not advisable for berries because they might not produce a lot of fruits. In contrast, if you want to be a berry-enthusiast, these fruits are easy to grow and maintain, particularly blackberries, in a novice garden. This berry-variety mostly requires moisture and an all-purpose fertilizer, such as the triple 10, which consists of 10% nitrogen, 10% phosphate, and 10% potash. This fertilizer can help berries develop a sturdy root system, which helps produce healthy fruits in return. 


Apart from blackberries, other varieties also exist. This article will explain the differences between popular berries. It will also cover their common uses, including desserts and berry smoothies. A wholesome berry recipe will also be available at the end.

List of The Healthiest Berries

With the long-list of berry-varieties available, it might get so confusing to distinguish their names at times. There are 400 different berry species on record. It is understandable when people interchange them as their sweet-sour taste are not too different from one  another. To give light to the confusion, below are more details of berries you may want to consider adding to your diet. 


Strawberries 

Scientific Name: Fragrasia sp.

Maturity Size: Up to 2 feet tall

Water & Soil: Loamy, moist and well-draining

Light: Full sun to partial shade

Other Varieties: Garden, Scarlet, Wild, and Beach Strawberries


Strawberries are among the most popular type of berries. The fruits are usually red, but the flower colors vary from white, yellow, and pink. This delicious fruit usually grows in a cold environment. However, some can thrive in places with warmer temperatures. It is commonly used to make a smoothie, strawberry jam, or blend over various desserts. 


Among their berry smoothie benefits include a high level of vitamin C. 5-medium-sized strawberries tossed into the blender can already supply 60% of your daily requirement. This superfood is also beneficial for your heart health as it reduces blood cholesterol and oxidative stress. Additionally, they contain 24% of manganese which reduces inflammation, strengthens bones, and lowers incidences of epileptic seizures.



Raspberries

Scientific Name: Rubus sp.

Maturity Size: Up to 6 feet tall

Water & Soil: Moist, well-draining, acidic and fertile soil

Light: Full sun to partial shade

Other Varieties: Delicious, Red, Black, Flowering, and Creeping Raspberries


Raspberries contain plenty of fiber that helps reduce oxidative stress. Like other berries, they require full sunlight. They tend to decrease their yield in a place with too much shield. Raspberries are versatile. You can freeze, cook, or eat them raw.Most people prefer to mix them with their smoothies as they are low in calories and fat. You can also include them on top of your yogurt or ice cream. 


As smoothie companies reintroduce other consumption methods, raspberries are among the top ingredients included in a ready-made smoothie. Some benefits include a high amount of  antioxidants, vitamins, and minerals that lessens the risk for diabetes and arthritis. Some studies have also shown that raspberries offer anti-aging properties. 



Blueberries

Scientific Name: Vaccinium sp.

Maturity Size: Up to 15 feet tall

Water & Soil: Acidic, well-draining, and moisture-retentive soil

Light: Full sun to partial shade

Other Varieties: Highbush, Lowbush, and Rabbiteye Blueberries


If you want to level-up your garden, make sure to include blueberries. This superfood usually tops the list of dark-colored berries used when making smoothies because of their juicy flesh and sweet taste. 


One benefit is the  high level of vitamin K.  This fruit is also rich in antioxidant polyphenols called anthocyanins which help reduce oxidative stress. Blueberries lower the risk for cardiovascular disease. Studies have also shown that they also reduce the risk for type 2 diabetes by up to 26%. Further, eating blueberries every day can strengthen the blood vessels at the back of your eyes, improving your vision. 


Cranberries

Scientific Name: Vaccinium sp.

Maturity Size: Up to 6 feet tall

Water & Soil: Wet and acidic soil

Light: Full sun

Other Varieties: Swamp, American, Southern Mountain, and Small Cranberries


Cranberries are extremely nutritious fruits with a sour taste. Two common types include the swamp and American cranberries. Swamp cranberries are native in England and usually have a sharp taste, while American cranberries are found in the United States and normally  taste like apples. This superfood is commonly available when making jams, juice, and sauces which are popular during Thanksgiving dinner.


You may opt to include this superfood as well in your smoothie to amp up the flavor. Among its berry-smoothie benefits include its antioxidant polyphenols. They help reduce the risk for urinary tract infections, stomach ulcers, and cancers. Studies have also shown their ability to reduce the stiffness of arteries, blood pressure, and cholesterol. 


Berry Smoothie Recipe

Warm weather calls for a smoothie! As we head to the summer season, below is a wholesome recipe containing high berry-smoothie benefits.


Mixed Berry Smoothie 

This recipe is full of berry smoothie benefits that are kid-approved. It is also easy to make and filled withprotein and fiber. 


For 2-servings of mixed berry smoothie, you will need the following ingredients: 


1 cup blueberries (100 g)

1 cup strawberries (150 g), sliced

½ cup blackberries (75 g)

½ cup raspberries (65 g)

1 ½ cups plant milk (350 mL)

1 cup plain greek yogurt or plant-based yogurt (285 g)


Directions

- Put berries in a freezer bag. Seal and store in the freezer for up to 8-12 months.

- Once ready to prepare your smoothie, toss frozen berries into the blender, add milk and yogurt.

- Mix until you reach your desired consistency, and enjoy!

Berries for Health 

The above-mentioned berries are just a few of the countless berry-varieties available. Berries are among the highly nutrient-dense ingredients you will want to include in your diet if you want to stay fit and healthy. 


Fresh and frozen berries are highly accessible. However, it gets even more exciting if you have a green thumb, as you can grow some at  home. That’s berry practical and berry time-saving for sure! 

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