Introduction to plant-based foods:

Plant-based foods are mainly derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. They are packed with nutrients, such as vitamins, minerals, fiber, and phytochemicals, that help prevent and manage chronic diseases, such as heart disease, cancer, and diabetes.

Health Benefits of the chosen food: European bird cherry

European bird cherry (Prunus padus) is a type of wild cherry native to Europe and Asia. The fruit is small, dark, and sour, and commonly used in jams, jellies, and liqueurs. It also offers several health benefits, including:

• Antioxidant activity: European bird cherry contains high amounts of flavonoids and anthocyanins, which are powerful antioxidants that protect cells from oxidative stress and inflammation. These compounds also have anti-cancer, anti-inflammatory, and anti-obesity properties.

• Immune system support: European bird cherry is rich in vitamin C, a nutrient that plays a crucial role in immune system function. It helps stimulate the production of white blood cells, which fight off infection and disease.

• Digestive health: European bird cherry has astringent properties that help tighten and tone the tissues of the digestive tract, reducing inflammation and preventing diarrhea. It also contains dietary fiber, which promotes regularity and supports gut health.

Nutritional Information and Value of the chosen food:

One cup (145 grams) of European bird cherry contains approximately:

• Calories: 84
• Carbohydrates: 22 grams
• Fiber: 3 grams
• Protein: 2 grams
• Fat: 0.4 grams
• Vitamin C: 49% of the Daily Value (DV)
• Manganese: 39% of the DV
• Potassium: 5% of the DV

Ways to incorporate the chosen food into your diet:

European bird cherry can be incorporated into your diet in several ways, including:

• Adding it to smoothies or juices for a tangy flavor boost
• Making homemade jams or jellies
• Using it as a garnish for cocktails or desserts
• Blending it into salad dressings or marinades

Potential Risks or Allergies associated with the chosen food:

While European bird cherry is generally safe to consume, individuals with a history of allergy to cherries or other tree nuts may experience allergic reactions. Additionally, the seeds of the fruit contain cyanide compounds that can be toxic in large quantities. It is recommended to consume European bird cherry in moderation and avoid consuming the seeds.

Conclusion on the importance of a balanced plant-based diet:

Incorporating more plant-based foods into your diet, like European bird cherry, can offer numerous benefits for your health and overall well-being. Aim for a variety of colorful fruits, vegetables, whole grains, legumes, nuts, and seeds to ensure you are getting the essential nutrients your body needs. A balanced plant-based diet can help prevent chronic diseases, promote healthy digestion, and support immune system function.

Reference:

• Kristo AS, Biliaderis CG. Dietary fiber and flavonoids in wheat-based foods: their role in health. J Food Sci Technol. 2016;53(10):3971-3982.
• Mervat AA, Osama RE. Prunus padus Extract as a Potential Alternative Medicine for Diabetes. Evid Based Complement Alternat Med. 2017;2017:2768076.
• Muravenko OV, Zelenka P, Trávníček P. Molecular phylogeny and karyotypic diversification of the genus Padus Mill. (Prunus S.L.) inferred from rDNA sequence analysis. Plant Syst Evol. 2017;303(10):1285-1300.