Berries are delicious fruits. Berries are small, soft, and round fruit of different colors.
Berries have a sweet or sour taste and they usually have high fiber. We can use them in drinks, salads and we can even use them to adorn foods like pancakes. We can even eat them as food and still their taste remains good. Besides this, berries also have a lot of impressive health benefits.
Benefits Of Berries – 18 Reasons To Add Berries To Your Diet
#1 Weight loss
Berries can help us to lose weight. They are juicy and contain plenty of water, which means berries have low calories. A medium-sized berry has almost 3 TO 6 CALORIES.
Recent studies show that blueberries may influence genes which regulate the burning and storage of fats, helping to reduce abdominal fat and lower cholesterol level.
#2 Rich in fiber
All berries consist of about 85% OF WATER. And 15% OF FIBER in berries. Fiber, as we know, is an integral part of the human diet. Fiber helps us to stay regular and maintain our body weight and is necessary for bowel health.
We can get fiber from berries by grinding them or can eat them whole. Fiber helps us to prevent or relieve constipation.
#3 provides a large number of Folic acid
Folic acid is also known as vitamin B9. Folic acid plays a much beneficial role in the prevention of cardiovascular diseases. Recent studies suggest that folic acid can help stave off mood disorders like depression.
Particularly, it is much beneficial for pregnant women as folic acid helps prevent fetal growth disorders and it may protect the fetus from neurological birth defects.
#4 prevent diabetes
The nutrients in berries help in the prevention of type 2 diabetes. However, berries are also good for those who already have diabetes. Berries are good for diabetics because they have a lot of antioxidants, vitamins, and fiber.
Berries are sweet without having a lot of actual sugar, so berries are perfect for diabetics. Berries also help improve blood sugar and insulin levels in our bodies.
#5 Prevents mental illness
Recent researches show that women who ate berries could prevent the mental declines that come with age. A recent study suggests that females who eat berries have better thinking, reasoning, and memory.
Berries help in the long life of brain cells. Eating a significant amount of berries can protect us from the risk of dementia.
#6 prevents urinary tract infections
Studies have shown that drinking cranberry juice can help us get over urinary tract infections. Nutrients in berries can destroy harmful agents that cause infections in our urinary tract.
Recent studies show that blueberries have also the same effect as of cranberries. If we want prevention from urinary tract infections we should use the juice of blueberries and cranberries.
#7 prevent heart diseases
As we know berries are
hence, they prevent us from heart diseases. Consuming a small portion of berries daily can prevent us from any kind of metabolic syndrome and deficiency.
Berries are rich in antioxidants that work everywhere in our body including the heart. We just remember to eat berries in moderation.
#8 keeps eyes healthy
Recent studies suggest that eating at least three servings of strawberries per week can help in the prevention of muscular degeneration. Eating blueberries regularly can improve vision and build up blood vessels in the back of our eyes.
Blueberries also consist of anthocyanins, which help lower high blood pressure and inflammation and also stop blockages in the arteries that reach oxygen to the retina.
#9 prevents cancer
Many studies have shown that cranberries can prevent us from cancer. There are chemicals in cranberries that help prevent the formation of cancer cells. Cranberries improve our general health of the whole body.
Berries are the source of VITAMIN C. Berries contain antioxidants that protect our body from cell damage that can lead to skin cancer and cancers of the lungs, bladder, breast, and oesophagus.
#10 May prevent Alzheimer’s disease
Recent studies have suggested that the polyphenolics found in many berries help clean out the built-up toxins in the brain that are a leading factor in Alzheimer’s disease. Alzheimer’s disease is a brain disease.
Symptoms of Alzheimer’s disease are dementia, but, in later stages individuals having this disease lose their ability to carry on a conversation and respond to their environment.
#11 Helps to prevent Parkinson’s disease
MANY STUDIES HAVE SHOWN THAT EATING AT LEAST TWO SERVINGS OF BERRIES PER WEEK MAY REDUCE THE RISK OF PARKINSON’S DISEASE BY UP TO 25% WHILE IN MEN REDUCED RISK IS UP TO 40%.
It’s very easy to introduce berries in our diet as berries have many health benefits so we must take berries in our diet.
#12 May Reduce Muscle Damage after Strenuous Exercise
Strenuous exercise can cause muscle soreness and fatigue. Blueberries supplements may reduce the damage which occurs at a molecular level reduce soreness and improve muscle performance.
#13 Reduce DNA damage
Oxidative DNA damage is an indispensable part of everyday life. It takes place tens of thousands of times per day in every cell in your body. DNA damage is the main reason for being older and plays a vital role in the development of diseases like cancer.
Blueberries are full of antioxidants and can neutralize some of the free radicals which damage your DNA.
STUDIES SHOW THAT PEOPLE WHO DRINK 1 LITER OF MIXED BLUEBERRIES AND APPLE JUICE HAVE A 20 % REDUCED CHANCE OF OXIDATIVE DNA DAMAGE.
#14 Promote hair growth
They encourage hair growth.
MIX BLUEBERRIES AND OLIVE OIL THEN APPLY THIS MIXTURE TO HAIR AND WASHOUT WITH WARM WATER TO INCREASE HAIR GROWTH.
#15 Promote detoxification
ANTHOCYANINS found in blueberries aid to detoxify heavy metals from the body including
#16 Maybe good for your skin
Berries may help to minimize skin wrinkles, as their antioxidant properties help to control free radicals which is one of the major causes of skin damage that contributes to aging. ELLAGIC ACID is responsible for the skin-related benefits of berries.
Studies suggest that this antioxidant protects skin by blocking the production of enzymes that break down collagen in sun-damaged skin. Collagen is a protein that is part of our skin and keeps skin stretched and firm. If collagen is damaged then our skin may sag and form wrinkles.
Hence ANTIOXIDANTS of berries that are ellagic acid help to reduce wrinkles and skin aging related to sun exposure.
#17 Help to fight against inflammation
Berries have powerful anti-inflammatory properties. Inflammation protects our body against infection or injury. However chronic inflammation contributes to several conditions like diabetes, heart diseases, and obesity.
The antioxidants in berries help to reduce inflammatory markers. According to research, overweight people who drink a strawberry beverage, with a high carb and high-fat meal have a significant decrease in certain inflammatory markers than the control group.
#18 Delicious alone or in healthy recipes
Berries are fully delicious. They make a superb snack or dessert whether you use one type or a combination of both. They are naturally sweet and need no additional sweetener, a little topping of cream can make them a more elegant dessert.
FOR BREAKFAST, YOU CAN ALSO TRY BERRIES TOPPED WITH PLAIN YOGURT AND COTTAGE CHEESE WITH CHOPPED NUTS. ANOTHER WAY TO ADD BERRIES TO YOUR DIET IS AS A PART OF SALADS.
berries are strangely healthy and nutritious. They improve your heart health, brain functions, and many other aspects of your body. By including them into your diet you can enjoy a healthy life. Moreover, they are colorful sweet and can easily enjoy either fresh or frozen.