Berries are small, pulpy, round, juicy, and mostly edible fruits. They are among the healthiest food to eat and there are many health benefits of berries.
Berries are not just healthy, they taste good as well. One might easily get intrigued by their sweet, bitter, and sour taste.
They usually are brightly colored with no stone or pit. Some varieties however may have pips or seeds in them. But that doesn’t make them look ugly or taste bad. In fact, all berries originally had pips and seeds in them.
They were originally found in the wild. Most of them have been bred for centuries such as strawberries and have been domesticated. Now they taste and appear totally different from their wild counterpart.
You can, however, still find some wild species in the marketplace such as lingonberries and cloudberries. These species still grow exclusively in the wild and are difficult to domesticate.
Some of the widely eaten and healthiest berries include blackberries, raspberries, strawberries, blueberries, goji berries, cranberries, grapes, acai berries, etc. Adding them as a part of your daily diet helps to improve your overall health.
Berries fresh or frozen, are an excellent source of essential nutrients and helps to fulfill our body’s nutritional needs. They contain high levels of vitamins and fibers making them a great food choice.
They also help to prevent different types of diseases such as cancer, blood cholesterol, primary hypertension, high blood sugar, etc.
Below are some of the benefits of berries:
1. Are 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.
The antioxidants found in them help to fight and control free radicals. Free radicals are uncharged molecules that are often known to attack cells leading to cell damage.
Cell damage is one of the leading reasons for poor skin health. Adding berries as a part of your diet or healthy snacks helps to improve blood circulation which adds glow to your skin and makes it fairer.
They are also loaded with essential nutrients such as vitamin C which is very crucial for collagen production. Collagen is a type of protein that is found in your body and helps to improve your skin health and prevent aging and wrinkling of your skin.
The ellagic acid is known for its antioxidant properties that help to remove toxins from your body and fight free radicals. Thus improving your skin health and making it fairer.
Adding more berries to your daily diet can improve your skin health…
2. Berries Are Heart Healthy
A healthy heart is one of the health benefits of berries. There is no doubt that berries along with other fruits and vegetables rich in fiber can boost your heart health.
Blackberries, strawberries, and raspberries, in particular, contain high levels of heart-healthy antioxidants that may help prevent different types of heart disease. 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 and prevent the regular flow of the blood. When this happens, there are high chances of suffering from heart diseases such as heart attacks.
Berries such as blackberries, raspberries, blueberries, and cranberries are an excellent source of fiber. Studies suggest that foods rich in fibers lower the risk of heart diseases and also reduces the risk of type 2 diabetes.
The antioxidant found in them along with fibers may improve your heart health.
People who eat three servings of berries such as raspberries, blackberries, blueberries, cranberries, etc. are less likely to suffer from heart disease.
3. Antioxidants Found in Berries May Fight Inflammation
Inflammation is a bodily response to an infection or injury sustained by the body parts. It is also one of the major contributing factors for developing chronic diseases such as cardiovascular diseases, type 2 diabetes, and Alzheimer’s. And not just developing but rather it may also play an important role in the progression and complication of such chronic diseases.
Berries are loaded with polyphenol compounds such as anthocyanins that are known to have anti-inflammatory properties. The anthocyanins compound may reduce inflammation and also lower the risk of suffering from heart diseases.
The antioxidants and anti-inflammatory compounds found in berries are helpful in fighting inflammation and also lower your risk of suffering from heart diseases.
Adding more berries to your diet could lower your risk of suffering from chronic diseases and if you already have one, it lowers your chance of developing further complications.
4. Lower Blood Cholesterol
They are a great source of fibers and cholesterol controlling chemicals. The deep bluish and purple coloring of berries are from chemicals called Anthocyanin. It is an antioxidant known to lower bad LDL cholesterol and enhance good HDL cholesterol levels in the blood.
Water-soluble fibers found in blueberries and raspberries helps to reduce the absorption of cholesterol into the bloodstream. Eating water-soluble fiber-rich foods is known to decrease the LDL cholesterol level in your body.
Berries helps to reduce the bad LDL cholesterol level and promote good HDL cholesterol levels in your bloodstream.
Raspberries and blueberries are great source of water soluble fibers.
5. Berries For Weight Loss
Weight management is one of the 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 are a great appetite suppressant. They help to slow down your metabolism and you feel less hungry.
Eating less means you are lowering your daily calorie intake from your food. And lower calorie intakes mean your body goes on a fat burn mode leading to weight loss by the fat burn.
Eat more fiber rich foods to lose weight.
Eating foods rich in fibre helps to suppress your appetite and lower your daily calorie intake thus helping you to lose weight.
6. May Reduce the Risk of Certain Types of Cancers
Berries are known to cure different kinds of diseases including cancer. Adding berries along with other vegetables to your diet is known to prevent certain types of cancer.
They contain many powerful antioxidants such as vitamin C and ellagic acid that are linked to reducing certain types of cancer in people. The antioxidants found in them are known to protect against free radicals which may lead to cancer.
Studies over the years suggest that eating berries more often may prevent skin cancer, mouth cancer, esophagus cancer, breast, and bladder cancer.
Blackberries, strawberries, and raspberries, in particular, are rich in vitamin C and ellagic acid. So, including more of these berries in your diet could lower your risk of certain types of cancers.
Eat more berries to prevent certain types of cancers.
The powerful antioxidants found in berries may lower the risk of certain types of cancer.
7. Berries For Lower Blood Pressure
Berries are rich in natural compounds called flavonoids. Flavonoids compound is associated with hypertension control.
Studies suggest that people with hypertension can lower their systolic and diastolic pressure by eating blueberries. The chemical compound flavonoid found in them is known to cure systemic inflammation that may cause primary hypertension.
If you are someone who comes from a family where hypertension runs in the blood, eating a diet rich in fresh fruits and vegetables is highly recommended. It lowers your chances of developing hypertension in the future.
Adding more fresh/ frozen fruits and vegetables to your diet may help to control blood pressure.
Try including a healthy portion of fresh fruits and vegetables in your diet to have a healthy blood pressure.
8. Berries For Your Daily Nutrition 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 to function properly. Thus helping to fulfill the daily nutrition needs of your body.
They are a great source of vitamin C, folate, vitamin K, copper, magnesium, vitamin B6, fiber, and more. These vitamins and minerals are needed on a daily basis by your body in order to function properly.
Take vitamin C for example, it is a powerful antioxidant. It is effective against fighting free radicals and eliminating harmful chemicals from our bodies.
Similarly, vitamin B6 is needed for the proper functioning of our brain. Magnesium may reduce insulin resistance in the body and prevent type 2 diabetes.
Vitamin K is needed for regulating blood calcium levels, bone metabolism, and blood clotting.
All in all, they are a rich source of many essential vitamins and minerals.
Eating more berries is highly advised.
9. Eating Berries Is Linked With Better Memory
They are loaded with anthocyanins and other flavonoids compounds. These compounds are known to preserve memory. The antioxidants found in them may play an important role in providing relief from oxidative stress.
Oxidative stress is a state of the body that is caused due to imbalance between free radicals and antioxidants. Free radicals often interfere with natural bodily processes causing stress.
Eating berries, especially the dark-colored ones such as blueberries and blackberries are found to be beneficial for slowing down one’s cognitive functions.
Try adding blackberries and blueberries as a part of your everyday diet.
10. Are Good For Your Mood
If you are someone who is under continuous stress, chances are you have a foul mood most of the time. Your foul mood can make things worse for you and can make people around you upset.
Eating berries might enhance your mood by preventing the release of cortisol hormone in your body. Cortisol hormone is produced by the adrenal gland whenever you are under stressful situations. These hormones then travel to your brain and control your emotions.
Berries are loaded with anthocyanidins that prevent cortisol hormone from doing any damage to the muscles. Furthermore, they promote 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.
So, if you are someone with stress, making berries your friend is advised.
Health Tips:
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.
