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.
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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.
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.
Read more: Why Refined Sugars Are Truly Bad!
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.
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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.
Read more: Top 10 Antioxidant-rich Foods
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.
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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.
Read more: Importance Of Probiotic Foods In A Healthy Diet
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.
Read more: 11 Symptoms Of High Blood Sugar
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.
Read more: Top 10 Breakfast Foods For Weight Loss
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.
Read more: 12 Symptoms Of Heart A Attack
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.
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.
Read more: 12 Health Benefits Of Almonds
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.
Read more: Top 8 Benefits Of Antioxidants
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.
Read more: Top 10 Healthy Foods For Your Brain
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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You.
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