Spring bounty: 7 benefits of seasonal berries you shouldn’t miss out on!

Spring is here! This changing season marks a time for all things to come alive and experience renewal. Is there anything better than biting into fresh, ripe, fragrant, and delicious berries in spring?

Berries are a staple of the spring season. One of the best things about berries is their versatility. They can stand on their own as a snack or a side dish, at the same time, they can also be added as toppings on many different foods. You can eat them fresh, frozen, or freeze-dried.

Nikita Oswal, Founder and Chief Nutritionist, Fat2fitcurves, spoke to Health Shots about why one should not miss out on berries in spring.

“The freshness and bioactive compounds in berries in spring will also benefit your body in a much deeper way and will make you feel nourished. All this while gently cleansing and resetting your digestive and immune system,” says Oswal.

Do not forget to gorge on these lip-smacking types of berries in spring:

1. Shahtoot

Mulberry or shahtut are available all throughout Asia. Shahtoots are a natural coolant that keep you easy-breezy during the scorching summer heat. Not only this, these colourful bumpy berries treat cough and cold, help in digestion, and can even improve eyesight.

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2. Phalsa

A childhood favourite of Indian kids, the sweet and sour taste of phalsa or sherbet berry is a total nostalgia hit. Often eaten fresh or used in making sherbet syrups and beverages, phalsa keeps the body cool and protected against the seasonal problems

3. Rasbhari

This low-fat berry comes in its own clothing! Hence, it got the name cape gooseberry. It is a perfect addition to salad and diet food due to its water content and nutrients. Rasbhari is known to improve immunity and has a list of stellar health benefits.

4. Karonda

It is extensively used in making pickles, chutneys and jams due to its tangy-sweet taste and hues of pink and dark red colour. This small berry gets sweeter as it matures. Karonda grows widely in the hilly regions of India.

4. Harfarauri

These yellow-coloured small berries are also known as star gooseberries. They are famed for their medicinal properties and treat digestive disorders like diarrhea, piles and urinary concretions.

5. Strawberries

The star of the berry family, strawberries are loved by one and all for their sweet and juicy flavour. Shaped like a heart, these berries are good for heart health and also lower your blood pressure.

6. Kokum

Made into a delectable Kokum sherbet during the summer season, kokum berries grow in clusters. These reddish purple berries are rich in fibre and antioxidants.

7. Jamun

Native to the Indian subcontinent, These purple-coloured berries can treat diabetes, relieve stomach pain and protect against cancer. This wonder fruit is actually a berry that’s loved by children for the purple colour it leaves in the mouth!

Oswal lists these interesting ways to include berries in your diet:

1. Mix them into your oatmeal for breakfast.
2. Create a colourful fruit salad by adding mixed berries and enjoy it for dessert.
3. Make a smoothie with different types of berries and low-fat milk/yoghurt.
4. Replace your regular ice-cream with sugar free berry sorbet .

Health benefits of eating berries in spring

1. Promotes heart health

Berries have been found to improve arterial function and promote heart health, especially for those with metabolic syndrome, and people who smoke.

2. Rich in vitamins and minerals

Berries contain fiber, vitamin C, vitamin K and manganese, and they also have one of the highest levels of antioxidants – specifically anthocyanins.

3. Loaded with antioxidants and nutrients

Berries are high in antioxidants like anthocyanins, ellagic acid, and resveratrol,
which protects our cells from free radical damage.

4. High in fiber

Berries contain fiber, which may increase feelings of fullness, as well as reduce appetite and the number of calories your body absorbs from mixed meals.

5. Great for skin collagen

Berries contain the antioxidant ellagic acid, which may help decrease wrinkling and other signs of skin ageing, it also helps to brighten your skin, even out its tone, and fight off the free radicals.

6. Protects against cancer

Vitamin C, vitamin A, and the various phytonutrients in berries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals.

7. Low in calories

The high fiber content of berries means that they’re low in calories,as fiber intake could make you absorb fewer calories per day. In addition, they’re also low in digestibility.