Introduction to plant-based foods:
Plant-based foods are foods that primarily come from plants, such as fruits, vegetables, legumes, whole grains, nuts, and seeds. Incorporating plant-based foods into the human diet has numerous health benefits that include lowering the risk of chronic diseases, such as cancer, diabetes, and heart disease. These foods are high in nutrients, fibers, and antioxidants, making them an essential part of a healthy diet.
Health Benefits of Midyim berry:
Midyim berry, also known as the Australian blueberry, is a small sweet fruit that comes from a native Australian shrub. This plant-based food is rich in vitamin C, antioxidants, phytochemicals, and polyphenols, which offer several health benefits. These benefits include:
Boosting Immunity: Midyim berry is rich in vitamin C, which helps boost the immune system. A 100-gram serving of midyim berries provides 56% of the daily recommended intake of vitamin C.
Delaying aging: Midyim berry contains high levels of antioxidants and phytochemicals, which help reduce oxidative stress in the body, thus delaying aging.
Improving digestion: Midyim berry is a good source of dietary fiber, making it an excellent food for improving digestion and preventing constipation.
Supporting weight loss: Midyim berry is a low-calorie fruit, making it an excellent food for promoting weight loss. A 100-gram serving of midyim berries contains only 43 calories and 0.4 grams of fat.
Lowering blood pressure: Midyim berry contains polyphenols that help reduce blood pressure and improve overall heart health.
Nutritional Information and Value of Midyim berry:
Midyim berry is low in calories and fat and high in nutrients and antioxidants. A 100-gram serving of midyim berries contains:
- 43 calories
- 1.9 grams of protein
- 0.4 grams of fat
- 8.6 grams of carbohydrates
- 3.9 grams of fiber
- 3.7 grams of sugar
- 56% of the daily recommended intake of vitamin C
- 8% of the daily recommended intake of magnesium
- 4% of the daily recommended intake of calcium
Ways to incorporate Midyim berry into your diet:
Midyim berry can be eaten fresh, cooked, or dried. Here are some creative ways to incorporate midyim berry into your diet:
Add some fresh midyim berries to your breakfast cereal or oatmeal for a sweet and nutritious start to your day.
Use dried midyim berries as a topping on yogurt, smoothie bowls, or salads.
Make a midyim berry smoothie by blending frozen midyim berries with some almond milk, banana, and spinach.
Use midyim berry to make a healthy dessert by combining the berries with some chia seeds, coconut milk, and honey, and letting the mixture sit to form a pudding.
Potential Risks or Allergies associated with Midyim berry:
There are no known risks or allergies associated with midyim berry. However, if you have a history of allergies to berries, it is best to consult with your healthcare provider before consuming midyim berry.
Conclusion on the importance of a balanced plant-based diet:
A balanced plant-based diet is crucial for maintaining good health, reducing the risk of chronic diseases, and promoting longevity. Midyim berry, along with other plant-based foods, is an essential part of a healthy diet. Incorporating more plant-based foods into your diet can lead to a healthier and happier life.
Reference:
Kusuma, Y. S., & Indrayati, A. (2019). Antioxidant activity of Midyim (Austromyrtus dulcis) fruit extract. Journal of Physics: Conference Series, 1317(1), 012032.
Tsao, R. (2012). Chemistry and biochemistry of dietary polyphenols. Nutrients, 4(12), 1849–1872.
United States Department of Agriculture. (2019). Midyim Berries, raw. In USDA Food Composition Databases.