He smoothie red fruits It is a summer classic for its ability to cool you on intensely hot days. Its popularity is due to the fact that, In addition to helping you hydrate, it provides nutritional value: It is an inexhaustible source of vitamins, minerals and antioxidants that, together, are capable of providing energy, protecting cells, regulating blood sugar and promoting digestion. In addition to the classic shake with water, ice and fruits, there are those who prefer to innovate and mix them with yogurt or vegetable milk.

Strawberries, raspberries, blueberries, blackberries and cherries They form the diverse family of red fruits, each with origins ranging from temperate areas of America to cold regions of the northern hemisphere, where They reach their best season between spring and summer. It is said that The more intense its color, the greater its nutritional value. and that, by consuming 150 grams daily, the ideal contribution of fiber and antioxidant compounds is obtained.

To cope with the heat and take advantage of red fruits in a drink, Sol Vazquez, director of the Planta Made nutrition center, suggests Puree fruits in a blender instead of juicing. This, he explains, allows the nutrients and the fiber content.

The red fruit smoothie It’s simple to do: A handful of the fruits should be mixed in the blender along with ice and water and mixed at high speed until a smooth and creamy texture is achieved. According to Vazquez, It is always advisable to use fruits that are in season to make the most of their flavor and nutrients, although you can also use frozen fruits..

They are some of the healthiest foods that you can eat thanks to their abundance of fiber; vitamins (C, K and some of complex B); minerals like potassium and manganese; and anthocyanins and polyphenols that are powerful antioxidants. “People who consume large amounts of berries tend to live significantly longer than those who do not,” says the expert.

1. Anticholesterol

The research “Systematic review of anthocyanins and markers of cardiovascular disease” expresses that thanks to the presence of anthocyanins, red fruits are capable of increasing HDL cholesterol – known as “good” – and reducing LDL – popularly classified as “bad” cholesterol.

2. They improve rest

The Cleveland Clinic Hospital, United States reports that The consumption of red fruits regulates the sleep-wake cycle while promoting a restful rest by having high levels of melatonin – a hormone naturally produced by the brain that helps regulate the circadian rhythm – and tryptophan – an essential amino acid that the body obtains from diet or supplements.

3. Antioxidants and anti-inflammatories

Vazquez reports that they have an underlying set of polyphenols called anthocyanidins that They can cross the blood-brain barrier and localize to brain regions involved in learning and memory.

4. Natural probiotic

Likewise, the nutritionist points out that have pigments that are metabolized in the liver and microbiome to become active metabolites −fundamental for defense, repair and cellular communication−. “Some metabolites reach their peak in the blood one hour after consumption, but others can achieve it after 24 hours,” he develops. As he explains, the latter means that, even a day later, The body continues to use the benefits of red fruits: “The microbiome continues to provide food for the system, it nourishes it. Therefore, Consuming them is like taking a natural probiotic, everyone wins.”

5. Cognitive health

He Nurses Health Study at Harvard University evaluated the brain function of more than 16,000 adults over the age of 70 for six years and found that Those who consumed more blueberries and strawberries experienced less cognitive decline, maintaining a mental capacity similar to that of someone up to two and a half years younger.

The research conclusions indicate that this It is due to the abundant presence of plant pigments such as anthocyanins and flavonoids.