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It’s not just blueberries or raspberries that can make your breakfast nutritious. There are plenty of nutritious locally-grown berries which don’t cost a bomb but are packed with many nutrients. These berries, which are typically harvested at their peak ripeness, are packed with vitamins, minerals, and antioxidants, making them a valuable addition to a balanced diet.
One of the key benefits of consuming seasonal berries is their high antioxidant content. Berries like amla (Indian gooseberry), jamun (Indian blackberry), and shahtoot (mulberry) are rich in compounds such as Vitamin C, anthocyanins, and polyphenols, which help protect the body against oxidative stress. These antioxidants neutralize harmful free radicals, reducing the risk of chronic diseases like heart disease, cancer, and diabetes.
Seasonal berries are also a great source of dietary fibre, which supports digestive health. Fiber aids in maintaining regular bowel movements, preventing constipation, and promoting the growth of beneficial gut bacteria. Berries like ber (Indian jujube) and karonda are known for their high fibre content, making them excellent choices for improving digestion and overall gut health. Furthermore, seasonal berries are often rich in essential vitamins and minerals. For instance, amla is renowned for its high Vitamin C content, which boosts the immune system, enhances skin health, and improves iron absorption. Other berries, like rasbhari, provide Vitamins A and E, which are important for eye health and skin protection.
Amla
Amla, or Indian gooseberry is one of the most revered fruits in Ayurveda due to its extraordinary nutritional profile. Amla is particularly rich in Vitamin C, containing significantly more of this vitamin than an orange. This makes it a powerful antioxidant, helping to combat oxidative stress and reduce the risk of chronic diseases. Amla is also known to boost the immune system, improve digestion, and promote healthy skin and hair. It is used to manage diabetes, as it helps regulate blood sugar levels and improve insulin sensitivity.
Jamun
Jamun, also known as Indian blackberry, is a dark purple berry that is highly prized for its medicinal properties. Jamun is rich in anthocyanins, which are powerful antioxidants that protect against cell damage and reduce inflammation. This berry is particularly beneficial for people with diabetes, as it helps to lower blood sugar levels and improve overall glycemic control. Jamun is also good for digestive health, as it helps in the management of diarrhoea and other gastrointestinal disorders.
Karonda
Karonda is a small, tart berry that is often used in Indian pickles and preserves. This berry is rich in iron, making it particularly beneficial for people with anaemia. Karonda is also a good source of Vitamin C, which supports the immune system and helps in the absorption of iron from other foods. The berry's high fibre content promotes healthy digestion, while its antioxidant properties help protect against chronic diseases. In traditional medicine, Karonda is used to treat various ailments, including fever, inflammation, and skin conditions.
Shahtoot
Shahtoot, commonly known as mulberry, is a juicy, sweet-tart berry that comes in various colours, including white, red, and black. Mulberries are rich in Vitamin C and Vitamin K, both of which are important for maintaining strong bones and healthy skin. They also contain resveratrol, a potent antioxidant that has been linked to heart health and longevity. Mulberries are known to improve blood circulation, reduce cholesterol levels, and support liver function. They also have anti-inflammatory properties that can help alleviate symptoms of arthritis and other inflammatory conditions.
Ber
Ber or Indian jujube is a small, sweet-tasting berry that is often consumed fresh or dried. Ber is an excellent source of Vitamin C, which boosts the immune system and supports skin health. It is also rich in antioxidants, which help to neutralize free radicals and protect against cell damage. Ber is known for its calming properties, making it an effective natural remedy for anxiety and insomnia.
Rasbhari
Rasbhari, also known as cape gooseberry or Physalis peruviana, is a bright orange berry encased in a papery husk. This berry is packed with nutrients, including Vitamins A, C, and E, as well as beta-carotene, which is essential for maintaining good vision and healthy skin. Rasbhari is also a good source of dietary fiber, which aids in digestion and helps to regulate blood sugar levels. Its high antioxidant content helps to fight inflammation and protect against chronic diseases such as cancer and heart disease.
