Learn the right way to make lemonade with blackberries, strawberries and other red fruits

Fruit consumption is greater than really useful as a part of a healthy food plan to make sure an excellent intake of antioxidants. It is best to eat them of their natural state, although some liquid preparations of a refreshing nature can be included within the food plan in a timely manner. For this reason, here we teach you the right way to make lemonade with blackberries, strawberries and other red fruits.

First of all, it must be noted that fruits contain a considerable amount of essential micronutrients, equivalent to vitamins. These nutrients perform many various functions within the human body, so that they are obligatory to realize a state of internal homeostasis.

Ingredients to make lemonade with blackberries, strawberries and other red fruits

To prepare a delicious lemonade with blackberries, strawberries and other red fruits, you will have the next ingredients:

• 1/4 kilo of strawberries, washed and cut in half
• 1/4 kilo of blackberries
• 100 grams of blueberries
• 2 lemons, washed and cut into quarters
• 1/2 cup honey or sugar
• 6 cups of water
• Ice cubes
• Sliced ​​strawberries and fresh herbs for adornment

As for the sugar, you need to use whatever you want. Instead of white sugar or brown sugar, you need to use panela or coconut sugar.

Step by step

1. Mix fruit, including lemons, with honey and water. For this, it is strongly recommended to make use of a high-power blender. You also can incorporate crushed ice contained in the glass of the device to realize a greater final result.
2. Once all of the ingredients are well mixed, taste test as you could have to add more sugar. You also can use a natural or artificial sweetener rather than white sugar or honey. In this case, the popular option is stevia, since it is respectful of the intestinal microbiota.
3. Pour the lemonade into glasses containing ice cubes, strawberry slices and lemon slices. You can add just a few mint leaves to supply additional aroma and flavor. You will thus obtain a preparation with excellent organoleptic characteristics.

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The advantages of blackberry and strawberry lemonade

Including strawberry and blackberry lemonade in moderate amounts in your food plan can provide various health advantages. First of all, it’s a preparation that incorporates many antioxidants.

These compounds neutralize the formation of free radicals and their subsequent accumulation in body tissues, reducing thus the incidence of complex pathologies.

On the opposite hand, lemonade also provides a major dose of vitamins, especially vitamin C. This element is crucial for enhancing immune function by intervening in each the innate and adaptive parts of the defense system, as evidenced by research published within the journal . Maintaining levels inside the proper range will reduce the chance of contracting infectious diseases.

Contraindications

Despite the potential advantages, blackberry and strawberry lemonade also presents a series of contraindications, especially if consumed in excess. We must not forget that it is a preparation with a high concentration of straightforward sugars. The inclusion of those compounds within the regular food plan could increase the incidence of metabolic pathologies, as evidenced by a study published in .

For this reason, it is mostly positive to switch added sugar with some form of sweetener, although it is usually not practical to overuse this class of additives. In large quantities, sweeteners are able to inducing a modification of the intestinal microbiota and reducing its diversity and density.

To avoid risks, it’s best to practice physical activity frequently. Thus, easy carbohydrates shall be used as an energy substrate. At the identical time, there shall be greater insulin sensitivity derived from increased muscle mass. It is crucial to prioritize strength work to really prevent metabolic alterations.

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Prepare a lemonade at home with blackberries, strawberries and other red fruits

As you’ll have noticed, it is admittedly easy to organize lemonade with blackberries, strawberries and other red fruits at home. You can include whatever fruits you wish. All of them are characterised by the concentration of a major amount of high-quality antioxidants, and subsequently contribute to maintaining good health. However, it’s preferable to favor consumption of their natural state.

Finally, keep in mind that when the target is to forestall the event of pathologies, it is acceptable to take more measures beyond increasing vegetable consumption.

It is especially essential to often practice physical activity to realize a state of homeostasis in the inner environment. You must also get regular exposure to the sun and get an excellent night’s sleep. Regarding this last point, you would like at the least 7 hours of quality.