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Berries For Healthy Smoothie

nutriBerry smoothies can be a great way of nourishing your body with the important nutrients.

But what type of berries are best for a healthy smoothie? Blackberries are versatile fruits that you can eat as raw or even use them to make desserts, jams, candies and wines.

United States produces the highest amount of blackberries worldwide and with Oregon State as the center of production.

Blackberries are infamous sweet and more tart as compared to raspberries. Sometimes, people confuse them with the black raspberries. The fruits are similar even though blackberries are smoother, retain their stem and have a hairless exterior. Raspberries on the other hand are usually hollow after picking. Blackberries add delicious and distinctive flavor to your smoothie.

Some healthy benefits of blackberries

Blackberries are amongst the best known antioxidant rich fruits. Furthermore, they contain higher levels of manganese, fiber, vitamin C and copper. They only contain 2 grams of protein and 61 calories in every cup. Blackberries are also a better source of vitamin A – as beta carotene, vitamin B5, vitamin C, vitamin E, vitamin K and folate. One full cup of blackberries supply 4% recommended daily value (RDA) of calcium and at least 7% RDA of zinc.

In addition, blackberries contain a photochemical, cyandin – 3 – glucoside that is beneficial in fighting cancer. Research has shown that the photochemical contains both thermo-therapeutic and thermo-preventive activities. Lignans (phytoestrogen) in the berries help postmenstrual women in surviving breast cancer. Various studies have suggested that women with higher phytoestrogen intake have higher chances of surviving breast cancer than those with lower intakes.

Top smoothie recipes with blackberriesnutri3

• Blackberry orange smoothie

What you need

1 cup blackberries
1 peeled banana
2 cups leafy greens like spinach
3 ounces water
Directions
Blend the ingredients in your blender until they are smooth. Enjoy.

• Blackberry another berry smoothie

What you need

1 full cup mixed berries (frozen)
� cup blackberries
� tablespoon honey (optional)
1 pealed banana (use ice if you haven’t frozen the banana)

Direction

Blend the ingredients in your blender until they are readily smooth.
Enjoy the smoothie.

• Blackberry yoghurt smoothie

1 full cup grapes
1 cup blackberries
¼ cup yoghurt
Ice if need
� tablespoon honey
Preparation
Blend in your blend until ready. Enjoy your smoothie.nutri2
Blackberry tips

• Select the plump, firm, and fully black. Unripe berries do not ripen once you have picked them.

• Blackberries exist in two types – the thorny and the thorn-less berries. Generally, the thorn-less berries are easier to pick.

• A fully ripe blackberry pulls free from the plant with a slight tug

• Never wash your blackberries unless you are ready to eat them

• Don’t pile your blackberries over 5 inches deep because they will bruise each other as a result of the weight.

Hello my name is Helen and I would like to inform you all about the wonders of living a healthy and fit life, that is what this blog is all about. I hope you learned something from me and I hope that you subscribe!