Wild-growing berries are packed with important antioxidants, vitamins and minerals such as iron, potassium, zinc, magnesium and vitamins C, A, K and E. In addition, the fiber in the berries is good for digestion, for weight regulation and for regulating blood sugar.
Vitamins
Vitamins are organic substances that are necessary for the metabolism of carbohydrates, fats, proteins and minerals. There are a total of 13 different vitamins, all of which are necessary for the body to function normally. If we get too little of it, it can lead to deficiency diseases and other health problems. These vitamins are divided into two groups: four fat-soluble vitamins (A, D, E and K), and nine water-soluble vitamins (eight B vitamins and vitamin C).
Unlike vitamins A, D, E and K, which are all fat-soluble vitamins, vitamins C and B are water-soluble vitamins that are not stored in the body. It is therefore important that we get enough water-soluble vitamins daily, as these are not stored in the body.
Antioxidants
Antioxidants are a group of substances that protect the body's cells against free radicals by eliminating and neutralizing them. We are exposed daily to pollution, diseases, alcohol, ultraviolet radiation and drugs. This leads to us taking in too high a proportion of free radicals. This can lead to damage to important structural or functional components, such as lipid membranes, lipoproteins, signaling mechanisms and DNA. If the antioxidant defense is not sufficient, oxidative damage will accumulate and the condition is called oxidative stress.
Important antioxidants in the diet are vitamin E, vitamin A, beta-carotene and vitamin C. It is not just the individual antioxidant that is important for the antioxidant function, but the combination of different antioxidants and the total content.
Minerals
While vitamins and energy-giving nutrients are complex molecules made up of several substances, the mineral substances are each a specific element.
The most important minerals are calcium, iron, iodine, phosphorus, selenium, zinc, copper, chromium and magnesium.
How many antioxidants, vitamins and minerals we need each day depends on several factors such as age, weight and gender.
Fiber
Fiber is the plant's work of travel, Fiber breaks down in the human body to a small extent but is important for shoveling food through the stomach and intestinal system.
A diet with lots of fruit, berries and vegetables is rich in fibre. The recommendation is to eat at least 5, preferably 8 portions of fruit, berries and vegetables every day. One portion is 100 grams, which means about one whole fruit or a handful of vegetables, fruit or berries.
Since wild berries can only be harvested for a limited period during the year and many do not have time, berry powder can be a good alternative. Remember that berry powder is a superfood, 1 tsp. = handful of fresh berries.
It is no secret that today's mass and ultra-processed food contains far fewer of the nutrients described in this article compared to a diet consisting of short-traveled, raw and organic food.
If you want to read more, we recommend that you check out the links below in the bibliography.
Literature:
Del A – Daglig referanseinntak av vitaminer og mineraler (voksne)
https://lovdata.no/dokument/SF/forskrift/2014-11-28-1497
Helsedirektoratets Kostråd: www.helsenorge.no
How many antioxidants, vitamins & minerals do we need every day?
