Top 14 Benefits of Berries That You Need to Know

Overview

Do you know, berries are the healthiest foods that you can eat!

The various health benefits of berries are too important that you need to know.

Health Benefits of Berries

They come in all shapes and sizes; the smallest are blueberries and the biggest, as well as spikiest, is pineapple.

They are delicious in taste, nutritious in nature, and regarded as a treasure of nutrients.

From the heart to the brain, weight loss to prevent diseases, berries provide several benefits.

The various types of berries are available in the grocery, such as strawberry, blueberry, raspberry, cranberry, goji berry, blackberry, grapes, etc.

Nutritional Value Of Berries

The nutritional value of berries will surprise you. The health benefits of berries depend directly on their nutritional profile.

They are low in calories and contain potent amounts of dietary fiber.

Strawberry is the most vitamin C rich fruit with several other health benefits.

Nutritional Value Of Berries

150 gm (1 cup) of strawberry provides almost 150% vitamin C of the daily requirements.

On the other hand, berries provide vitamin K, folate, manganese, copper, etc.

Berries provide an excellent source of manganese, which can improve the health of your brain, bones, and nervous system.

Regular snacking on berries, you will not only be on the road to weight loss, but you will probably be feeling healthier too!

The typical serving size of berries is 1 cup (or almost 125-150 gm) per day.

Health Benefits Of Berries

There are many reasons why experts should consider eating berries every day. They are a treasure of nutrients with vital health benefits.

One very important vitamin for our health that all berries contain is vitamin C, which improves your immune system, and prevents diseases such as scurvy and, more.

1. Berries Are Low In Calories

Among all the health benefits of berries, the most important one is they are low calorie-containing food.

The average adult needs certain amounts of calories per day to properly function. For women, the requirement is about 2000 calories and for men, the average number is 2500.

In the case of weight loss, it is recommended to cut at least 500 calories per day.

So, around 1500 for women, and 2000 for men is the proper calorie consumption by a daily diet that can expect to lose about 450 gm of excess body weight per week.

In the case of eating berries, the calories are varying from type to type, which means, one cup of blueberries is about 84 calories, blackberries are about 62 calories, and a single cup of strawberries can contain as little as 49 calories.

With such a low-calorie count, you can eat more berries at once, while still controlling your daily calorie intake.

2. Source Of Antioxidants

Another benefit of berries is their antioxidant content.

Most types of berries come fully loaded, not just with a wealth of vitamins and minerals, but also with plenty of antioxidants as well.

They are the most antioxidant-rich foods.

They contain a massive number of antioxidants, such as anthocyanins, ellagic acid, and resveratrol.

Berries are vital sources of antioxidants

All of these antioxidants are helpful to your body, as they can prevent oxidative cell damage by keeping the free radicals within your body at reasonable levels.

Among the many varieties of berries, a study has shown that blueberries, blackberries, and raspberries have some of the highest concentrations of antioxidants out of all commonly eaten fruits after pomegranates.

In addition, the antioxidants found in berries can also help to prevent inflammation in the body, and reduce many diseases.

According to a study, consuming 500 gm of strawberry regularly for 30 days decreases 38% of the pro-oxidant marker.

So, keep in mind the health benefits of berries and include them in your regular diet.

3. High Fiber Content

Like many plant-based foods, all types of berries are also an excellent source of dietary fiber, which improves digestion and may even help lessen the risk of certain diseases.

More specifically, berries provide a significant amount of soluble fiber. Strawberries are a potent source of pectin.

Berries Provide Decent Amounts of Fiber

Soluble fiber is characterized by the fact that it dissolves in water.

According to studies, the consumption of soluble fiber containing foods can slow down the movement of food through your digestive system.

Berries are foods with dietary fiber, which fill the satiety, suppresses hunger which reduces overeating or consuming those foods containing empty calories, and finally promote weight loss.

The fiber content per 100 gm berries is strawberry 2 gm, blueberry 2.4 gm, raspberry 6.5 gm, blackberry 5.3 gm, etc.

4. Help To Manage Diabetes

Maintaining healthy blood glucose levels and improving diabetes are the important benefits of berries.

They are sweet but do not increase the risk of diabetes. So, they can be the best dessert for a diabetic patient.

The fact that berries are so high in fiber means that they are also low in simple carbs.

Due to the presence of high fiber content and low calories, these fruits are too effective for diabetes and are used as a serving of fruit in the diabetic diet.

Studies have indicated that these miracle fruits may also be useful when they come to improving your blood sugar levels as well as improving insulin sensitivity and insulin response.

In a study, a group of healthy women consumed 5 ounces (14 gm) of strawberries or mixed berries, or about 150 gm, along with bread every day.

The result found that the inclusion of berries helps reduce insulin levels by as much as 26% compared to the bread alone.

According to another study, fatty individuals who were suffering from insulin resistance were started to consume a blueberry smoothie twice per day.

As a result, the individuals who consumed the smoothies experienced greater improvements in their overall insulin sensitivity than those who did not.

All the studies concluded that those who suffering from insulin resistance can consume berries as an option to improve their insulin sensitivity and reduce the negative effects of their condition.

So, berries play some vital roles to prevent diabetes.

The next time you decide to search your kitchen for something to snack on, you may want to consider putting away the chips, cookies, etc. junk food, and instead reach for a cup of fresh berries.

5. Berries For Weight Loss

When we think about a weight management diet, without berries, it can never be complete.

The fiber content of berries fills the satiety and the low calorie limits your calorie consumption, resulting in weight loss.

Berries in your regular diet are very popular to maintain proper body weight.

A healthy serving will leave you feeling fuller and more satisfied than an equally-sized serving of other foods.

In addition, they are also low in carbs. According to the study, diets that focus on reducing carbs can be up to 2-3 times more effective to lose weight than diets focused on reducing fat.

Study shows that natural antioxidants enhance aerobic metabolism during exercise in human and increase energy expenditure, which impacts weight loss.

All the nutrients of berries may boost metabolism in the body. So, they are popular weight loss foods.

6. Reduce Inflammation

When we discuss the various health benefits of berries, it is too important to know about their anti-inflammatory effects.

Inflammation is your body’s natural way of fighting off injuries, and infections. But when it exceeds normal levels, it brings various major health issues, such as diabetes, heart diseases, obesity, neurodegenerative diseases, and more.

Modern diets and lifestyles can often lead to excessive, and chronic inflammation. Thankfully, studies have shown that the antioxidants of berries are can help lower and prevent the chances of chronic inflammation.

In a study, a group of people consumed a strawberry drink along with a meal that was high in fat and carbs, and the result was that the inflammatory markers in their bodies were much lower than those who did not add the strawberries to their meal.

The strawberries as well as others may be an ideal snack for those hoping to reduce the risk of inflammatory diseases.

So, keep in mind the benefits of berries to reduce inflammation in the body.

7. Lower Blood Pressure

According to dieticians and health experts, berries may reduce and maintain proper blood pressure.

Although it is not clinically proven that berries can fight high blood pressure.

However, due to the presence of the anti-inflammatory effects, high fiber and antioxidants, health experts recommend keeping berries in your diet to reduce hypertension.

So, berries in your regular diet can reduce the risk of heart disease as well as brain stroke.

8. May Reduce Blood Cholesterol

It is believed that the soluble fiber found in berries may also help your body by reducing bad cholesterol (LDL) and keeping your heart healthy.

Pectin can reduce cholesterol by up to 10%.

In addition, strawberries and black raspberries have also been shown to help lower cholesterol in individuals struggling with obesity and metabolic syndrome.

Health Benefits Of Berries

On the other hand, the antioxidants berries prevent oxidation of bad cholesterol, which is a major risk factor for cardiac problems.

8 weeks and controlled study in obese people showed that the regular consumption of 50 gm of freeze-dried blueberries brings a 28% reduction in their oxidized LDL levels.

They can prevent cholesterol deposition as well as atherosclerosis potentially.

The benefits of berries to reducing bad cholesterol and maintaining a healthy heart are very important.

9. Improve Heart Health

Undoubtedly, berries are heart-friendly fruits. They help to prevent various heart diseases.

Lowering blood pressure, reducing cholesterol levels, and preventing blood clotting are the vital benefits of berries to maintain a healthy heart.

Excessive inflammation is a major issue to bring heart diseases.

The anti-inflammatory effects of berries also reduce inflammation and keep your heart safe and healthy.

According to a controlled study of 44 people with metabolic disorders, those consuming blueberry smoothies regularly showed a significant improvement in arterial health.

These miracle fruits keep arteries free from fat deposition as well as inflammation and reduce the risk of atherosclerosis, stroke, etc.

On the other hand, if you suffering from hypertension, high blood cholesterol, and want to prevent a heart attack, then incorporate berries into your regular diet.

10. Protect Against Cancer

Several benefits of berries are well researched to fight against cancer.

The antioxidants can help to reduce the risk of certain types of cancer; specifically, cancer of the esophagus, mouth, breast, and colon.

The anthocyanins, ellagic acid, and resveratrol found in berries reduce markers that are associated with the formation and growth of cancerous tumors in both humans as well as animals.

A 9 weeks study in 20 people with colon cancer shows that regular consumption of 50-60 gm of freeze-dried raspberry improved tumor markers in some cases, not in all.

11. Can Prevent Alzheimer’s

Alzheimer’s is an age-related neurodegenerative disease and berries can prevent it.

Inflammation and oxidative damage in the brain cell contributes to developing Alzheimer’s associated with cognitive decline.

According to the American Chemical Society, the antioxidants of berries can prevent oxidative damage in the brain as well as can prevent inflammation.

The antioxidants of berries also help to clean up the damaging toxins in the brain.

12. May Prevent Parkinson’s

Same as Alzheimer’s, another neurodegenerative disease is Parkinson’s.

People who consume berries regularly (at least 2 servings in a week) have a 25% less chance of Parkinson’s disease.

According to the study, the significant amounts of berries reduce the risk of it by 40%.

Berries act as a brain-boosting food and improve brain health in several ways.

13. Good For Skin

Berries are good for your skin with an anti-aging effect.

The antioxidants of berries help to reduce free radicals and control inflammation in the skin, both are leading causes of aging as well as skin damage.

Vitamin C of berries triggers natural collagen production in the body and supports skin texture.

According to some research, ellagic acid is generally responsible for the skin-related benefits of berries.

Regular consumption of berries can reduce signs of aging and reduce wrinkles.

14. May Prevent UTIs

The benefits of berries are widely distributed throughout the body. The urinary tract is a part of it.

Generally, cranberry is closely associated with urinary tract health and prevents urinary tract infections (UTI).

Blueberry is also helpful in that case.

Juice, as well as whole berries, are recommended to eat for UTI prevention.

Now, The Conclusion

Berries are healthy, delicious as well as popular in the fitness world.

Due to the amazing health benefits of berries, they are available worldwide and their demand is increasing day by day.

Berries can use to make snacks or dessert or both. They are naturally sweet fruits and do not increase the blood sugar level.

But fresh and organic berries should be preferred.

Juice or other forms of processed berries are harmful to our health due to the presence of excess refined sugar.

Berries can easily fit into all types of diets.

Low carbs contain berries that may a part of the ketogenic diet, paleo diet, Mediterranean diet as well as vegan, and vegetarian diet.

They can be healthy stuff for your diet salad. People who are on a weight loss diet, can add blueberries as a dessert in their yogurt and may enjoy the snack.

Individuals who are allergic to berries as well as those who suffer from a certain digestive disorder and require a low fiber-rich diet, need to avoid berries.

Allergic reactions are more common in strawberries.

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Tuesday, February 9, 2021