There are many health benefits associated with berries. Berries are rich in fiber, vitamin C, and antioxidants.
Eating berries as a part of your daily diet helps to improve your health.
Berries fresh or frozen, are an excellent source of essential nutrients. They help in fulfilling our body’s nutritional needs.
Berries contain high levels of vitamins and fibers making them a great food choice.
They help to prevent different types of diseases such as:
- Blood cholesterol,
- Heart diseases,
- Urinary tract infections,
- Primary hypertension,
- Digestive Problems,
- High blood sugar, etc.
What are berries?
Berries are small, pulpy, round, juicy, and edible fruits. They are among some of the healthiest food to eat.
Berries are among some of the brightly colored fruits. Their bright color and fragrance make them a jewel amongst fruits.
Some of the widely eaten and healthiest berries include:
- Goji berries,
- Acai berries, etc.
Berries much like any other plant species used to grow in the wild. They were selected, bred, and domesticated centuries ago.
It is one reason why they appear and taste different from their wild relatives.
Wild berries were less tasty, and would mostly contain stone or pits in them. Making them less desirable to eat.
Non the less, wild berries were equally healthy. Some of the wild berries you can still buy in the marketplace include:
- Elderberries, etc.
Some wild species of berries are highly valued and cost hundreds of dollars per pound.
These prized wild species of berries are very difficult to domesticate. Thus can only be found in the wild.
Following are some of the health benefits of berries:
- Berries are good for skin health.
- Berries are heart-healthy.
- They may help fight inflammation.
- Berries are good for lowering blood cholesterol.
- Berries promote weight loss.
- They may help to lower the risk of certain types of cancer.
- Berries help in lowering blood pressure.
- They help in fulfilling the body’s daily nutritional needs.
- Berries can help enhance your memory power.
- They may help to set the mood right.
Berries are good for skin health
Berries are skin healthy. Eating berries as a part of your balanced diet is good for your skin health.
Berries don’t just please your taste buds but they can also help to get healthy skin. One that is fair, soft, and smooth.
Berries full of antioxidants such as ellagic acid, anthocyanins, and resveratrol. Each antioxidant has its unique sets of functions.
The ellagic acid, for example, helps in removing toxins from your body and fight free radicals.
Free radicals are uncharged molecules that are often known to attack cells. They are a leading cause of permanent skin damage in the form of skin cancer.
Berries are an important source of vitamin C. Vitamin C is essential for bodily functions such as:
- Ensuring the proper functioning of the immune system,
- Formation of collagen,
- Promote wound healing,
- Maintenance of bones, cartilages, and teeth,
- Iron absorption, etc.
Collagen produced with the help of vitamin C is essential for your skin health.
Collagen is a type of protein and helps in improving your skin health. It prevents the aging and wrinkling of your skin.
Nitric acid is another compound found in berries. It helps to improve blood circulation by dilating the blood vessels.
Improved blood flow enhances your skin health making it appear smooth and fair.
Berries are rich in antioxidants that helps to promote healthy and fairer skin.
Berries are heart-healthy
Most of the berries are good for your heart health. They are low in calories but high in fiber.
Dietary fiber found in berries can help you improve blood cholesterol levels.
Improved blood cholesterol may lower the risk of heart disease such as stroke.
It is another reason why berries are amongst some of the healthiest fruits to eat.
The antioxidant properties in them help to fight inflammation caused in arteries.
Inflammation is a healthy bodily response to infection or injury.
But inflammation in the arteries may lead to artery blockage. Due to swelling up of the artery wall that prevents the regular flow of the blood.
It increases the risk of suffering from a sudden heart attack or a stroke.
Berries such as raspberries, blueberries, and strawberries are proven to be heart healthy.
They contain heart-healthy antioxidants that may help prevent risk factors for heart diseases.
These risk factors for heart disease include:
- High blood pressure,
- High cholesterol,
- Oxidative stress, etc.
These are the primary causes of heart diseases.
Studies suggest that people who eat three servings of berries are less likely to suffer from heart diseases.
They may help fight inflammation
Eating berries may help fight inflammation.
Inflammation is a bodily response to an infection or injury sustained by the body parts.
It is precise and quickly ends under normal circumstances. After destroying the infection and injurious agents.
The inflammatory defense mechanism operates with precision and limits the tissue damage.
But sometimes it fails to do so and may result in tissue and organ damage due to certain chronic conditions.
Growing evidence shows an underlying relationship between inflammation and chronic diseases.
Chronic diseases such as cardiovascular diseases, type 2 diabetes, and Alzheimer’s may occur due to inflammation.
It may also play an active role in the progression and complication of such chronic diseases. Thus reducing your lifeline.
Related: 10 Proven Healthy Habits For Longevity…
Berries are a great source of polyphenol compounds such as anthocyanins.
Phenolic compounds have a remarkable anti-inflammatory capacity. Due to their inhibitory activities of pro-inflammatory mediators.
Likewise, anthocyanins are known to have many health benefits. Because of their anti-inflammatory, anti-oxidant, anti-microbial, anti-obesity, anti-angiogenesis, anti-cancer, anti-diabetes, properties.
Together these compounds may help to reduce inflammation.
The antioxidants and anti-inflammatory compounds found in berries are helpful in fighting inflammation.
Berries are good for lowering blood cholesterol
Berries are a great source of fibers and cholesterol controlling chemicals.
Raspberries and blueberries in particular are great sources of water-soluble fibers.
Water-soluble fibers help to reduce the absorption of cholesterol into the bloodstream.
Eating water-soluble fiber-rich foods decreases the LDL cholesterol level in your body.
The deep bluish and deep purple coloring of berries are from chemicals called Anthocyanin.
It is an antioxidant known to lower bad LDL cholesterol. While promoting good HDL cholesterol levels in the blood.
Berries helps to reduce the bad cholesterol level and promote good cholesterol levels.
Berries promote weight loss
Weight management is one of the health benefits of eating berries.
If you are looking to lose weight by not going on a diet then berries could be your friend in need.
Berries along with vegetables are a great source of water-soluble fibers.
Fibers as we know are a great appetite suppressant. They help to slow down the metabolism and you feel less hungry.
Eating less means you are lowering your daily calorie intake from your food.
Lower calorie intakes cause your body to starve. As a result, your body starts to consume excess body fats.
When this process continues for a week or two then you start to lose weight.
Eat more fiber rich foods to lose weight.
It may help to lower the risk of certain types of cancer
Berries along with other vegetables is an ideal diet that can prevent cancer.
Berries are rich in antioxidants, vitamin C, and ellagic acid.
Blackberries and strawberries, in particular, are rich in vitamin C and ellagic acid.
These compounds help to lower the risk of certain types of cancer in people.
Free radicals are the primary cause of different types of cancer. The antioxidants found in berries can protect against free radicals.
Berries can prevent and cure different kinds of cancers such as:
- Skin cancer,
- Bladder cancer,
- Lung cancer,
- Breast cancer,
- Esophagus cancer, etc.
So, including more of these berries in your diet could lower your risk of certain types of cancers.
The powerful antioxidants found in berries may lower the risk of certain types of cancer.
Berries help in lowering blood pressure
Berries are good for people suffering from high blood pressure.
They are rich in natural compounds called flavonoids. Flavonoids compounds can cure systemic inflammation.
Systemic inflammation is one of the primary causes of primary hypertension.
It is also found that berries help in lowering systolic and diastolic pressure.
Eating a balanced diet rich in fruits and vegetables is good for people at risk of developing hypertension in the future.
If your parents are suffering from primary hypertension, it is best that you eat berries as a part of your diet.
Eating berries and other vegetables lower the risk of developing hypertension.
Adding fresh fruits and vegetables to your diet may help to control blood pressure.
They help in fulfilling the body’s daily nutritional needs
Berries are among the healthiest foods one can eat and for a good reason too.
They loaded with essential nutrients needed by your body. Thus helping to fulfill the daily nutrition needs of your body.
Berries are a great source of vitamin C, folate, vitamin K, copper, magnesium, vitamin B6, fiber, and more.
These vitamins and minerals are essential for your body to function properly.
Take vitamin C for example, it is a powerful antioxidant. Vitamin C is effective against fighting free radicals and eliminating harmful chemicals.
Vitamin B6 is important for the proper functioning of our brain.
Magnesium may reduce insulin resistance in the body and prevent type 2 diabetes.
Vitamin K helps in regulating blood calcium levels, bone metabolism, and blood clotting.
Eating berries helps in fulfilling your body’s daily nutritional needs.
Berries can help enhance your memory power
Berries are good for enhancing one’s memory power. It is one of the health benefits of berries.
Berries pack anthocyanins and other flavonoids compounds. These compounds help to preserve memory loss.
High antioxidants found in berries play an essential role in providing oxidative stress relief.
Oxidative stress is a state of the body which occurs due to an imbalance between free radicals and antioxidants.
Free radicals often interfere with natural bodily processes causing stress. As a result, one’s mental health is compromised.
It may lead to problems with remembering things or memory loss.
Therefore eating berries along with foods rich in omega 3 fatty acids is advised.
Eating dark-colored berries is beneficial for slowing down one’s cognitive functions.
Berries help to set the mood right
Berries may help to lighten your mood if not set it right.
If you are someone who is under continuous stress, chances are you have a foul mood most of the time.
Your foul mood might be due to an upset stomach. It can make things worse for you and can make people around you upset.
Mood swing or bad mood is a result of the cortisol hormone going berserk.
Cortisol hormones are produced by the adrenal gland due to stress.
These hormones then travel to your brain and control your emotions.
Eating berries can prevent the cortisol hormone from going beserk inside your body.
Berries are full of anthocyanidins. Anthocyanidins prevent the cortisol hormone from doing any damage to the muscles.
Furthermore, they help in promoting the nervous system and brain health.
Adding them to your diet could lighten your mood by taking care of the cortisol hormone in your body.
A berry might appear small in size but packs a greater punch. They are amongst the best food one can eat.
It is thus important that you make berries your best friend.
Try making all kinds of stuff out of berries. You can turn them into smoothies, cakes, desserts, and more.
This way, you’ll lower your risk of different diseases and live a healthy life.