Berries are a soft, small, and round fruit, which you can find in a plethora of different colors – purple, black, blue, or red. They may be sweet or sour in taste. Often people consume berries in the form of desserts, jams, and even preserves.
Berries have a unique nutritional profile. They are an excellent source of Vitamin C, fiber, and antioxidant polyphenols. Consequently, adding berries to your diet can reduce your symptoms and protect you from many chronic diseases.
Here, in this article, we will discuss some of the vital health benefits of berries in detail. Let us address them one by one.
Berries are a fine source of antioxidants
Berries, as you already know, contain antioxidants. These keep free radicals in check. Free radicals are unstable molecules, which are exceptionally beneficial in a small quantity but can hamper the cells when they are too high in number. This can lead to oxidative stress.
Berries are also a great source of resveratrol, ellagic acid, and anthocyanins. Hence, in addition to guarding your cells, these plant compounds also lower your disease risk.
A notable study put forth that blackberries, raspberries, and blueberries have the maximum degree of antioxidant activity of most commonly consumed fruits, shared with pomegranate. More so, the antioxidants in berries also lower oxidative stress.
‘For me, berries are a standard inclusion in my mind. I consume them even during the off-season. So, what I do is I usually preserve the berries in my refrigerator during the season.
So, I always have enough stock to last me. I consume berries in the form of a smoothie or a shake as my morning breakfast, and it gives me a good kick for the workout,’ shares Freddie, an online review, who has many popular reviews, such as Kohler Wellworth toilet reviews to his credit.
Berries help with weight loss
Berries have a low caloric content. This means that you can conveniently consume them without adding to your weight. Since they have good water content and are very juicy, the maximum mass in them is water, which has zero calories. Any medium-sized strawberry will have about three-six calories. A whole bowl of blueberries has about eighty calories.
So, instead of munching on potato chips, switch to some berries.
Berries prevent Parkinson’s Disease because of their flavonoid content.
People who consume just about two berries servings have about twenty-three percent lower chance of developing Parkinson’s disease than people who do not consume them. Further studies suggest that men who had the highest flavonoid intake, which is maximum in berries, lowered their risk of developing Parkinson’s Disease by approximately 40%.
Janet, an online reviewer who wrote prominent reviews, such as the best flat irons for short hair review, shares, ‘I do not consume berries plain. Instead, I like them as a humble inclusion to my salad or yogurt, and it naturally elevates the taste.
Berries help in maintaining healthy bones.
Blueberries are a rich source of calcium, phosphorous, iron, manganese, magnesium, Vitamin K, and zinc. All of these components are great for your bones. Sufficient intake of these vitamins and minerals helps in building and maintenance of your bone strength and structure. Zinc and iron cater to crucial roles in the maintenance of the elasticity and strength of your joints and bones.
Lower consumption of Vitamin K in your diet can amplify your risk for bone fracture. On the other hand, adequate Vitamin K consumption helps in calcium absorption and lowers the body’s calcium loss.
‘I am in my early 40s, and I need to take good care of my bones. So, in addition to adding calcium supplements, I have also added some berries to my diet,’ shares Moira, a reviewer, who wrote the best fertilizers for orchid trees review for EmbraceGardening.
Berries boost your immunity.
A study by the Oregon State University found that pterostilbene in blueberries and the resveratrol in red grapes are great for your immunity. They raise the performance of a gene known as the human cathelicidin antimicrobial peptide. This gene is responsible for immune function. The CAMP gene takes care of the innate immune system.
Further, it also fights any bacterial infection. This natural immune response is significant as several antibiotics tend to lose their proficiency. More so, the flavonoids contained in blueberries have an anti-inflammatory property. They lower the risk of catching a cold and cough.
Berries better the insulin response and the blood sugar levels
Berries are also known to better insulin levels and blood sugar levels in the body. As my father has diabetes, the doctor has suggested him to add berries to his everyday diet, and I can see positive changes in his blood sugar levels, comments Rosemary, an online writer, who can help you prepare your CDR summary statement.
Berries guard your cells against high blood sugar levels. They better the insulin sensitivity and lower the insulin response to carb-rich meals and your body’s blood sugar levels.
The good thing is that the berries’ positive impact can be seen in both insulin-resistant and healthy people.
In one of the research studies, it was found that a woman consuming five ounces of mixed berries or puréed strawberries with bread saw a 24%–26% reduction in insulin levels when compared to those consuming bread alone.
More so, in a six-week research study, it was found that obese people with insulin resistance who consumed blueberry smoothie two times a day showed improvements in their insulin sensitivity compared to those who drank only berry-free smoothies.
Berries are good for your skin.
Lastly, collagen in your skin’s support system. The collagen protection in the body depends on Vitamin C, and it curtails skin damage caused by smoke, pollution, and sun. Vitamin C also betters collagen’s ability to even out wrinkles and better your skin texture. To meet one-fourth of your daily Vitamin C requirement, you can consume a cup of blueberries.
So, these are some of the most prevalent health benefits of berries.