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Berries are not just fruits; they are nature’s candy that everyone loves to relish. You may include them in cookies, salads, snacks or use them to decorate other foods, such as pancakes. They can even be eaten on their own, and they still taste very sweet. As you’ve already determined by now, berries provide several advantages, including maintaining brain fitness, helping to reduce blood sugar, fighting inflammation, and reducing blood pressure.
Table of Contents
Top 12 Health Benefits of Berries
Here are some key features and benefits of eating berries that makes them great for everyday diet:
1. Berries are Carriers of Essential Antioxidants
Berries consist of antioxidants such as anthocyanins, ellagic acid, and resveratrol. Antioxidants help in preventing cell damage caused due to the presence of free-radicals in the human body. These antioxidants can minimize disease risk, in addition to protecting your cells. Several studies have shown that blueberries, blackberries, and raspberries contain the highest antioxidant content than other commonly consumed fruits.
2. Rich in Dietary Fibres
Almost all berries consist of around 85% water. The remainder is all fibre, and a balanced diet is an integral part of the fibre. It encourages you to remain stable and control your weight and is vital for bowel health. However, it should be clear that berry juice cannot provide enough fibre, even if it is 100% juice. If you want to benefit from the fibres, you should always grind your berries into smoothies or eat them as it is. For 3.5 ounces (100 grams) of berries, here are the carb and fibre counts:
|Raspberries||5.4 g||6.5 g|
|Blueberries||12.1 g||2.4 g|
|Strawberries||5.7 g||2.0 g|
|Blackberries||12.1 g||5.3 g|
3. Berries can Make Your Brain Sharp
Studies conducted on the effects of consuming berries on brain health have shown that people with the largest berry consumption have delayed cognitive impairment by around two and a half years. It is believed that this happens due to the presence of flavonoids called anthocyanins. It is understood that these chemicals, present almost entirely in berries, cross the blood-brain barrier and find themselves in the brain’s learning and memory centres. The research also says that stronger thought, logic, and memory for women consumed a healthy amount of berries.
Also Read: Different Types of Berries
4. Can Manage and/or Balance Diabetes
Berries are sweet, but at the same time, they are not unhealthy for people with diabetes. They come with fibre, and people with diabetes should use it as a serving of fruit in their diet. Compared with those who skipped it, those who ate fresh berries daily were 12 percent less likely to develop diabetes. It is quite a known fact that fruits that are lower on the glycemic index, which includes berries, maybe the better choice for blood sugar control. In general, berries don’t even cause a spike in your blood sugar levels.
5. Berries can Reduce Inflammation
They have anti-inflammatory characteristics, which is one of the best benefits of berries. Berries are rich in flavonoids and plant antioxidant compounds associated with lower chances of heart disease development. Eating berries can lower bad cholesterol levels and decrease systolic blood pressure, body mass index, and blood sugar measurements. In berries, the antioxidants stimulate good cell activity and guard against inflammation.
6. Manages Bad Cholesterol Levels
According to a study, an 11 percent reduction in LDL (bad) cholesterol in adults with metabolic syndrome consumed a drink made from freeze-dried strawberries every day. This implies that several dried berries benefits can also help your heart health. Berries can help prevent the oxidation or damage of LDL cholesterol, which is considered to be a significant risk factor for heart disease.
7. Helps in Maintaining Body Weight
The health benefits of berries include weight loss management. Berries give us a feeling of fullness thanks to their fibre and liquid quality. They are low in calories, too, making them a preference that is diet-friendly. You will be able to include fruits like berries in limited doses, particularly though you are on a very low-carbohydrate diet, such as the ketogenic diet.
8. Helps in Lowering Blood Pressure
In blueberries, anthocyanins accumulate in the bloodstream, where they can boost the function of blood vessels. For a month, eating just over 1 cup of wild blueberries per day increased blood vessel dilation, decreasing systolic blood pressure in turn.
9. Induces a Healthy Gut
To keep your microbiome safe, probiotics might be essential, but prebiotics matter, too. Berries are not probiotics, but they are included under the category of prebiotic-rich foods. These are foods rich in fibre that provide the probiotics in the gut with fuel. In the immune system, a balanced microbiota plays a vital role and defends against infections that might make you ill.
10. Prevents Urinary Tract Infections
Berries, especially Cranberries, can reduce the risk of urinary tract infections (UTIs). Such chemicals inhibit the E bacteria in Cranberries. The fruit prevents E. Coli from binding to the bladder or urinary tract wall, thereby decreasing the chance of infection.
11. Berries can keep Your Arteries Healthy
Berries have been used in many experiments in stable adults, those with metabolic syndrome, and those who smoke were observed to have enhanced arterial function.
12. Can be Included in All Diets
In almost all kinds of diets, berries can be used. While berries’ consumption is frequently discouraged by people on low-carb and ketogenic diets, you can normally enjoy berries in moderation. The little calories in the berries make it perfect for those who choose to lose weight to use them in meals, snacks, or desserts. These are also included under the benefits of eating dried berries.
Nutritional Value and Facts About Berries
|Dietary Fibre||6.5 g||2.4 g||3.6 g||5.3 g||2 g|
|Proteins||1.2 g||0.7 g||0.5 g||1.4 g||0.7 g|
|Vitamins||A, B6, C, D, E, K, Folate, Pantothenic Acid||A, B6, C, E, K, Folate, Niacin, Riboflavin||A, B12, B6, C, E, K, Folate, Niacin, Riboflavin||A, B6, C, E, K, Folate, Niacin, Pantothenic Acid, Riboflavin||A, B6, C, E, K, Folate, Niacin, Riboflavin|
|Minerals||Calcium, Iron, potassium, Magnesium, Manganese||Calcium, Iron, Magnesium, Manganese, Phosphorus, Zinc||Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium||Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc||Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc|
Conclusion These were some of the key benefits of berries and their nutritional facts. You can add berries in your regular diet to fill your body with antioxidants and keep a healthy living.