Berries: Nutritional and Medicinal Properties in Manipuri: ꯕꯦꯔꯤꯖ скачать в хорошем качестве

Berries: Nutritional and Medicinal Properties in Manipuri: ꯕꯦꯔꯤꯖ

Berries belong to diverse botanical families, and some are not true berries botanically (e.g., strawberries). Below are key examples: *Blueberry**: *Vaccinium corymbosum (highbush), Vaccinium angustifolium (lowbush) . *Strawberry**: *Fragaria × ananassa (cultivated), Fragaria vesca (wild) . *Raspberry**: *Rubus idaeus (red), Rubus occidentalis (black) . *Blackberry**: *Rubus fruticosus (various hybrids) . *Cranberry**: *Vaccinium macrocarpon (American), Vaccinium oxycoccos (European) . *Goji Berry**: *Lycium barbarum (Chinese wolfberry) . *Açaí Berry**: *Euterpe oleracea (Amazonian palm fruit) . **Other notable varieties**: Elderberry (*Sambucus*), bilberry (*Vaccinium myrtillus*), boysenberry (*Rubus ursinus × idaeus*), and mulberry (*Morus nigra*) . --- *2. Nutritional Composition* Berries are nutrient-dense, low in calories, and rich in bioactive compounds. Key components per 100g (varies by type) : **Macronutrients**: **Fiber**: 2–8g (raspberries and blackberries highest). **Sugars**: 4–10g (natural fructose/glucose). **Protein**: 0.5–2g. **Vitamins**: **Vitamin C**: 15–94% DV (strawberries highest). **Vitamin K**: 8–24% DV (blueberries and blackberries). **Folate (B9)**: 5–25µg. **Minerals**: Potassium, manganese (143% DV in bilberries), iron, and magnesium . **Antioxidants**: Anthocyanins (blueberries), ellagitannins (raspberries), and resveratrol (grapes) . **Comparative Table**: | Berry | Calories | Fiber (g) | Vitamin C (%DV) | Key Antioxidants | |-------------|----------|-----------|------------------|---------------------------| | Blueberry | 84 | 3.6 | 16 | Anthocyanins | | Strawberry | 46 | 3 | 94 | Quercetin, ellagic acid | | Blackberry | 64 | 8 | 36 | Ellagitannins, vitamin E | | Cranberry | 46 | 3.6 | 16 | Proanthocyanidins (UTIs) | --- *3. Health Benefits* Berries are linked to numerous health benefits due to their polyphenol content : **Cardiovascular Health**: Lower LDL cholesterol and blood pressure (blueberries, strawberries) . Improve endothelial function (raspberries) . **Anticancer Properties**: Ellagic acid (strawberries) and anthocyanins inhibit tumor growth . **Neuroprotection**: Blueberries enhance memory and reduce Alzheimer’s risk . Cranberries improve cognitive function in older adults . **Anti-inflammatory Effects**: Reduce oxidative stress (blackberries, açaí) . **Diabetes Management**: Low glycemic index; improve insulin sensitivity (goji berries) . **Gut Health**: Prebiotic fibers support microbiome diversity (raspberries) . --- *4. Modes of Consumption* Berries are versatile and can be consumed in various forms : **Fresh/Frozen**: Retain most nutrients; frozen berries are nutritionally comparable . **Processed**: **Juices**: Cranberry juice for UTIs (choose unsweetened) . **Dried**: Goji berries in trail mixes (higher sugar concentration) . **Powders**: Açaí or strawberry powder for smoothies . **Culinary Uses**: **Smoothies**: Blend with yogurt and greens. **Baking**: Muffins, pies (reduce sugar due to natural sweetness). **Salads**: Pair with nuts and leafy greens. **Herbal Teas**: Raspberry leaf tea for pregnancy support . --- *5. Other Information* **Toxicity**: Avoid unripe elderberries and wild berries like nightshade . **Sustainability**: Wild-harvested berries (e.g., lingonberries) require ethical foraging . **Research Gaps**: Some benefits (e.g., açaí’s neuroprotection) need more human trials .