7 Reasons Why Berries Are Among The Healthiest Foods On Earth

Berries are among the healthiest foods you can eat. They are delicious, nutritious and provide a number of impressive health benefits. Here are 11 good reasons to include berries in your diet.

1. Berries Are Loaded With Antioxidants

Berries contain antioxidants, which help keep free radicals under control.

Free radicals are unstable molecules that occur as a normal byproduct of metabolism. It’s important to have a small amount of free radicals in your body to help defend against bacteria and viruses.

However, free radicals can also damage your cells when present in excessive amounts. Antioxidants can help neutralize these compounds.

Berries are a great source of antioxidants, such as anthocyanins, ellagic acid and resveratrol. In addition to protecting your cells, these plant compounds may reduce the risk of disease.

One study showed that blueberries, blackberries and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.

2. Berries May Help Improve Blood Sugar and Insulin Response

Berries may improve your blood sugar and insulin levels.

Test-tube and human studies suggest they may protect cells from high blood sugar levels, help increase insulin sensitivity and reduce blood sugar and insulin response to high-carb meals.

Importantly, these effects appear to occur in both healthy people and those with insulin resistance.

In one study of healthy women, consuming 150 grams of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone.

Moreover, in a six-week study, obese, insulin-resistant people who consumed a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than the group who consumed smoothies without berries.

2. Berries May Help Improve Blood Sugar and Insulin Response

Berries may improve your blood sugar and insulin levels.

Test-tube and human studies suggest they may protect cells from high blood sugar levels, help increase insulin sensitivity and reduce blood sugar and insulin response to high-carb meals.

Importantly, these effects appear to occur in both healthy people and those with insulin resistance.

In one study of healthy women, consuming 150 grams of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone.

Moreover, in a six-week study, obese, insulin-resistant people who consumed a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than the group who consumed smoothies without berries.

JC - Product-Banner

3. Berries May Be Good For Your Skin

In addition to their many other health benefits, berries may help reduce skin wrinkling.

This makes sense, given that the antioxidants in berries help control free radicals, one of the leading causes of skin damage that contributes to aging.

Although there isn’t a lot of research at this point, ellagic acid appears to be responsible for some of berries’ skin-related benefits.

Collagen is a protein that is part of skin’s structure. It allows skin to stretch and remain firm. When collagen is damaged, skin may sag and develop wrinkles.

4. Berries May Help Lower Cholesterol Levels 

Berries are a heart-healthy food.

Black raspberries and strawberries have been shown to help lower cholesterol in obese people and those with metabolic syndrome.

In one study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily for eight weeks experienced an 11% drop in LDL (“bad”) cholesterol.

What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease.

5. Berries Can Be Enjoyed on Nearly All Types of Diets

Fortunately, berries can be included in many kinds of diets.

Although people on low-carb and ketogenic diets often avoid fruit, they can usually enjoy moderate amounts of berries. For example, a half-cup serving of blackberries or raspberries contains less than 4 grams of digestible carbs.

Liberal amounts of berries can be incorporated into the paleo, Mediterranean, vegetarian and vegan diets.

For people who want to lose weight, the low calories in berries make them ideal to include in meals, snacks or desserts.

Organic and wild berries are now widely available in many parts of the world. When they are not in season, frozen berries can be purchased and thawed as needed.

The only people who need to avoid berries are those who require a low-fiber diet for certain digestive disorders, as well as individuals who are allergic to berries. Allergic reactions to strawberries are most common.

JC - Product-Banner

7. Berries Provide Many Nutrients

Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several vitamins and minerals.

Berries, especially strawberries, are high in vitamin C. In fact, one cup of strawberries provides a whopping 150% of the RDI for vitamin C (20).

With the exception of vitamin C, all berries are fairly similar in terms of their vitamin and mineral contents.

Leave a Reply

Your email address will not be published.