Contributed by: Healthians Team
When it comes to food that both tastes great and is great for your fitness goals, it’s hard to beat the berry.
Berries are among the healthiest foods that you can consume. Often considered as a superfood, all types of berries are a boon for your body and brain.
Berries are not only delicious, and nutritious, but they tend to have a good nutritional profile. They are low in calories and incredibly good for heart health, brain function and numerous other aspects of your body.
As a result, incorporating berries into your diet can provide a number of impressive health benefits.
Here are 10 good reasons to include berries as a part of your diet.
Loaded with antioxidants
Sources have cited that the high level of antioxidants in berries helps keep free radicals that cause oxidative stress under control.
Berries are loaded with various antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce the risk of diseases like arthritis, osteoporosis, and neurological or central nervous system disease.
A large observational study has placed it on the top among fruit beverages and shown that people who eat blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.
May improve blood sugar and insulin response
Berries pack mega health benefits for diabetic patients and act as great alternatives to snacks with added sugar. Berries can protect your cells by :
- Potentially lowering blood sugar
- Improving sugar tolerance
- Alleviating insulin resistance
High in fibre
Since berries are packed with tiny seeds, they contain higher amounts of fibre, including soluble fibre.
Studies show that berries feed your gut with soluble fibre, which slows down the movement of food through your digestive tract, and helps keep you fuller longer.
This may decrease your hunger and make weight management easier.
Provide many nutrients
Berries are all jam-packed with nutrition and low in calories. The nutritional value of berries differs slightly based on the type, but each one is fairly similar in terms of its vitamin and mineral content.
Most berries are high in antioxidants, and they also contain several vitamins and minerals. Berries, especially strawberries, come packed with vitamin C. In fact, 1 cup of strawberries provides a whopping 150% of the RDI for vitamin C, no supplementation is required.
Help fight inflammation
Berries are known to fight inflammation. Inflammation is your body’s defence against infection or injury. However, chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity.
Berries are especially powerful at combating long-term inflammation caused by increased stress, unhealthy food choices, and inadequate or excessive physical activity.
They may help lower cholesterol levels
Various studies have confirmed that berries are heart-healthy food. Berries may help to lower LDL (bad) cholesterol levels in people who are obese or have metabolic syndrome.
They may be good for your skin
Berries, especially blueberries, blackberries, and raspberries can help improve the appearance of your complexion.
They are packed with antioxidants and are great for the skin, especially if you suffer from acne. Their antioxidants reduce skin wrinkles and help to brighten skin.
Though research is limited, the antioxidant, ellagic acid appears responsible for some of the skin-related benefits of berries.
They may help protect against cancer
Studies have reported the beneficial effects of berries in protection against cancer of the oesophagus, mouth, breast, and colon.
Several antioxidants and phytochemicals found in a range of berries, including anthocyanins, ellagic acid, and resveratrol, show potential anti-cancer effects.
Can reduce fatigue
In addition to having powerful anti-inflammatory properties, berries may be a good energy-boosting food when the body is craving something sweet. They offer antioxidant properties that can help combat fatigue and promote recovery,
They may help keep the arteries healthy
In addition to lowering cholesterol, berries provide other benefits for heart health, including reducing blood pressure and arterial stiffness, both of which are associated with cardiovascular disease.
Some of the healthiest berries that you can eat include:
Go ahead and top your morning cereal with any of the above-mentioned berries to kick start your health journey and improve your overall health.
Furthermore, you should also undergo preventive health checkups. These health checks give a complete report about your health, allowing you to take necessary precautionary measures to improve your well-being and keep a host of ailments at bay.