The Best Superfoods A-Z: I is for Inca Berries

Benefits

1. Antioxidants

Inca berries are packed to the brim with antioxidants. Antioxidants, as we all know, can help our body rejuvenate itself by repairing damaged cells in all areas of the body. This can help avoid serious illness in the long term. And Inca berries are the source to go to if you’re looking for antioxidants- recent studies have found that Inca berries have twice the amount of antioxidants that some other antioxidant-rich fruits such as goji berries, dates, and apricots.

2. Appetite Control

Inca berries include a substantial amount of soluble fiber, which can help make us feel fuller, helping with appetite control and regulation. Soluble fiber also helps lower cholesterol and glucose levels, which is not only extremely important for diabetics, but a very crucial thing for anyone else as well.

3. Nutrients

Per one 50 gram serving, Inca berries include about 15% of our daily recommended amount of potassium, 10% of vitamin C, 15% of iron, and 15% of phosphorus. All that from a handful of berries! They are also naturally low in sodium, which is excellent news for anyone who is watching their sodium intake.

4. Energy Source

In that same 50 gram handful of Inca berries, there are 25 grams of carbohydrates, all of which are natural fruit sugars, a great source of energy. As a lightweight and small food source, this makes them a convenient and easy way of obtaining energy throughout the day, whether you’re a student, a worker, or even a hiker on a trail in need of a quick pick-me-up.

Broccoli and Inca berry salad

Though Inca berry is usually used in desserts (especially in baking fruit bars or cookies), we wanted to show just how versatile it can be by picking this recipe which we found to be simple, quick, healthy, and- most importantly- delicious.

Ingredients:

• 1 bunch of broccoli, trimmed and chopped into bite-sized pieces.
• 1 tbsp olive oil.
• 1 tbsp whole grain, honey, or spicy mustard (depending on your taste).
• 0.25 cup slivered almonds.
• 0.25 cup Inca berries.

Instructions:

1. Heat olive oil in a pan over medium heat for about 30 seconds.
2. Add the mustard, and heat for another 10 seconds while mixing into the oil.
3. Add the berries and almonds. Saute for about 30 seconds, or until almonds are golden brown.
4. Add the broccoli and cook with almonds and Inca berries, frequently tossing for about a minute or until broccoli starts looking glossy and becomes slightly softer.
5. Remove from heat and serve immediately.

Photo Credit: Depositphotos