Blueberries, a popular “superfood,” are nutrient-dense, low-calorie, and delicious berries with potential benefits like lowering blood pressure, preventing heart disease, improving memory, and aiding exercise recovery.
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Key factors of 10 Health Benefits of Eating Berries
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About 10 Health Benefits of Eating Berries
Berries Are Among the World’s Healthiest Foods for These 11 Reasons. One of the healthiest things you can eat is berries.
They are delicious, healthy, and offer remarkable health advantages.
Here are 11 reasons why you should eat berries.
Lots of antioxidants
Berries are rich in antioxidants, such as anthocyanins, ellagic acid, and resveratrol, which control free radicals, protect cells, and reduce disease risk.
Among commonly consumed fruits, blueberries, blackberries, and raspberries have the highest antioxidant activity, with pomegranates close behind. Consuming a single blueberry portion protects DNA against free radical damage, while daily consumption of strawberry pulp reduces pro-oxidant markers by 38%.
Berries contain antioxidants, protecting cells from free radical damage.
May enhance insulin sensitivity and blood sugar levels
Berries improve blood sugar and insulin levels, protecting cells from high sugar levels, increasing insulin sensitivity, and reducing high-carb response in both healthy and insulin-resistant individuals.
Healthy women found that consuming 5 ounces of puréed or mixed berries with bread reduced insulin levels by 24-26%. Obese people with insulin resistance experience have more improvements in insulin sensitivity with berry-free smoothies.
Berries enhance blood sugar and insulin response in smoothies.
High level of fibre
Berries are a rich source of fibre, including soluble fibre, which slows food digestion, reduces hunger and increases fullness, aiding weight management. Fiber in mixed meals reduces calorie absorption by up to 130 fewer calories per day. Berries’ high fibre content reduces digestible or net carbs.
The carb and fibre count for 3.5 ounces of berries is 11.9 grams of raspberries, 6.5 grams of fibre, 10.2 grams of blackberries, 7.7 grams of strawberries, and 14.5 grams of blueberries. Berries are low-carb-friendly due to their low net carb content. Berries contain fibre, promoting fullness and reducing appetite from mixed meals.
It consists Nutrients
Berries are low in calories, nutritious, and increase antioxidants, with strawberries is relatively high in vitamin C. They provide 150% of the RDI for vitamin C. A 3.5-ounce serving of blackberries contains 43 calories, 35% of the Reference Daily Intake (RDI), manganese, vitamin K1, copper, and folate. These low-calorie fruits range from 32 to 57 grams. Berries are high in vitamins and minerals and low in calories.
Help us to fight with inflammation
Berries possess anti-inflammatory properties, combating inflammation caused by stress, inactivity, and unhealthy diets in modern lifestyles. Chronic inflammation contributes to diabetes, heart disease, and obesity; berries’ antioxidants may lower inflammatory markers; a study found a significant decrease in certain markers in overweight individuals. Berries reduce inflammation and lower heart disease risk.
May decrease cholesterol levels
Berries, including black raspberries and strawberries, can lower cholesterol in obese or metabolic syndrome adults by 11%, according to an 8-week study.
Berries may prevent LDL cholesterol oxidation, a risk factor for heart disease, by reducing oxidized LDL levels in obese individuals after 8 weeks. Berries lower LDL cholesterol, potentially reducing heart disease risk.
Eating berries is good for your skin
Berries may reduce skin wrinkling by controlling free radicals, potentially reducing ageing. Research suggests ellagic acid may protect skin by blocking enzymes breaking down collagen in sun-damaged skin.
Collagen, a protein in the skin, is crucial for firmness and elasticity. Applying ellagic acid to hairless mice exposed to UV light reduced inflammation and protected collagen from damage. Berries contain ellagic acid, potentially reducing skin ageing.
May help protect against cancer
Berries contain antioxidants like anthocyanins, ellagic acid, and resveratrol, which may reduce cancer risk. Studies show that berries can protect against oesophagus, mouth, breast, and colon cancer. Consuming freeze-dried raspberries for 1-9 weeks improved tumour markers in some participants, but not all. Berries reduce tumour growth markers in animals and humans.
Can be used for almost any kind of diet
Berries can be enjoyed in moderation in various diets, including low-carb and ketogenic diets, paleo, Mediterranean, vegetarian, and vegan diets, with berries providing less than 4 grams of carbs.
Berries are ideal for weight loss due to their low calories and versatile use in meals, snacks, and desserts. They are widely available and can be frozen for storage. However, low-fibre diets and allergic reactions to berries are advised. Berries are low-calorie, carb-friendly, and easily available.
May support the health of your arteries
Berries lower cholesterol and improve heart health by improving arteries’ function, which are endothelial cells responsible for blood pressure control. Excessive inflammation can cause endothelial dysfunction, a major risk factor for heart disease.
Berries improve endothelial function in healthy adults, individuals with metabolic syndrome, and those smoking, according to a controlled study.
Fresh berries are considered healthiest, but processed berries offer heart-healthy benefits. Baked blueberries have lower anthocyanin content but maintain antioxidant concentrations, and arterial function improves similarly.
Berries improve arterial function in healthy, metabolic syndrome, and smokers.
Tasty both by itself and in healthy dishes
Berries are delicious snacks or desserts, that can be upgraded with heavy or whipped cream, and served with Greek yoghurt, cottage cheese, ricotta cheese, and chopped nuts. They can also be added to salads for increased consumption. Explore healthy recipes online to explore the diverse variety of berries.
Berries have a great flavour, are incredibly nourishing, and have many advantageous health benefits, including those on the skin and heart. You can greatly enjoyably improve your general health by regularly including them in your diet.
Information By – Supriyo Mishra