Editor’s Note: This article is a reprint. Originally published on November 21, 2016.
What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to your diet? Especially if berries taste great but don’t provide all the nutrients that make them work? Our luck may not be healthy. Surprisingly, many of their health benefits come as a package deal with their flavors and colors.1
Berries are packed with vitamins, minerals and micronutrients, which provide many health benefits. Some berries themselves are relatively unknown on the North American landscape.
All berries contain the same amount of vitamin C, but one cup of strawberries has 150% of the Dietary Reference Intake (RDI).2 In addition, berries are relatively low in calories; A cup of strawberries contains 49 calories, while blueberries contain 84 calories.3
Almost anyone can eat berries in moderation, including those who are vegetarian, vegan, paleo, or vegan. Mediterranean dietIf it’s fresh fruit with no additives like sugar, pay attention to the amount of fructose you’re consuming.
Super antioxidant power in berries
One of the berry’s most game-changing properties is its anti-inflammatory and anti-inflammatory antioxidant power.4 Nutrition Authority Explains-5
“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 fight off bacteria and viruses.”
However, free radicals can damage your cells in excess. Antioxidants neutralize these compounds.
A study found that one of the most important negative factors in your health is eating disorders. The lack or complete absence of certain elements depends on many factors, but it definitely affects your physiological state.
The harmful effects of insufficient nutrients include your adrenal gland function and increase the release of catecholamines in your blood while inhibiting insulin production in your pancreas.6 Catecholamines are neurotransmitters such as epinephrine and dopamine, which affect the nervous system.7
The most important antioxidants in berries are anthocyanins, flavonols, ellagic acid, and resveratrol, which protect cells and fight disease. BlueberryStrawberries, strawberries, cranberries, and blackberries, for example, are known to be among the best food sources of bioactive compounds (BACs) in the world.8
These antioxidant compounds, when consumed in adequate amounts, protect the heart and can alleviate and prevent various diseases and conditions such as neurodegeneration, diabetes, inflammation, and cancer.9
Black, red and blue berries fight oxidative stress
Strawberries, blueberries, and blackberries are tapped to lower. Oxidative stressNews Medical describes it as “an imbalance between the production of free radicals and the body’s ability to neutralize their harmful effects or detoxify through antioxidant defenses.”10 One study says so.11
“Oxidative stress is a common phenomenon in the body… (it is) an imbalance between pro-oxidants and antioxidants in the body… the harmful effect of free ROS (reactive oxygen species) and RNases (reactive nitrogen species). Radicals that can cause biological damage are called oxidative stress…
The early stages of the development of cancer, mutation and aging are the result of oxidative damage to the DNA in the cell. A list of oxidized DNA products that lead to mutations and cancer has now been identified.”
Another study found that blueberries, blackberries, and raspberries produce the most antioxidant power among the most common fruits. Roman.12 Blueberries are also an example of a food that contains antioxidants. Cognitive improvementwith the reduction of neurodegenerative oxidative stress.
A study in Italy found that about 2 cups of blueberries can protect against DNA damage. Ten young volunteers were given this amount of blueberries (or the “placebo” variety). Before and after blood tests were evaluated, and the blueberry group had significantly reduced DNA damage within one hour.13
In another review, 31 healthy people ate the same amount of strawberry purine every day for 30 days, and the oxidants and antioxidants were extracted. A pro-oxidant marker was reduced by 38%.14
Berries have many benefits for your whole body
Clinical studies have shown that eating berries has many benefits.
• They improve your blood sugar and insulin responseEven high carbohydrate foods. One study compared women who ate bread (refined carbohydrates cause higher glucose and insulin responses) with strawberries; Bilberries Or lingonberries, compared to raspberries, cloudberries or chokeberries, lower insulin levels by 24 to 26 percent.15
• Berries come with lots of fiber. including Insoluble fiberThis slows down the movement of food in the intestines and in turn reduces hunger. This will reduce the amount of calories16 And it allows you to consume up to 130 fewer calories per day.17
• They can be a treat for your skin.Reduction of wrinkles and skin damage from free radicals18 (especially ellagic acid), and inhibits the production of collagen-degrading enzymes.19
• Berries protect against cancerDue to anthocyanin, ellagic acid and resveratrol20 Content. Research shows that raspberries have a positive effect Colon cancer Patients, and strawberries have a beneficial effect on liver cancer cells.21
• Better heart health and blood vessel function There are additional benefits. The endothelial cells that line your blood vessels regulate blood pressure and prevent blood clots. The inflammation affects them, but berries have been shown to improve endothelial function in healthy and unhealthy patients.22
Cranberries, acai berries, strawberries, strawberries, blackberries, and blueberries have been identified as heart-healthy for women because they contain particularly high amounts of polyphenols, flavonoids, and anthocyanins.23
Lesser known berries also have benefits
There are hundreds of types of berries around the world, and most of them have amazing health benefits, as shown below.
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Crispy, sweet-tasting, small mackerel berries grow wild in southern Chile. They have been used medicinally for thousands of years, mostly to fight inflammation, supported by modern research.24 They are known to contain anthocyanins and polyphenols, as well as vitamin C, iron, calcium and potassium. |
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Tangy camu camu fruits, the size of large grapes, grow on the Amazon bush. They are known to fight colds and flu due to their rich vitamin C content. It is said to be 60 times stronger than an orange.25 Studies show that they are good for your eyes, skin, gums, and brain function, among many other benefits. |
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Goldenberries are named for their color, and in the US they usually come in dried varieties rather than fresh. They are rich in fiber and contain protein and B vitamins, as well as many anti-inflammatory antioxidants.26 |
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In addition to dealing with cardiovascular health;27 Acai berries Amazon rainforest has 10 times the antioxidant vitamins as grapes and twice as much as blueberries. |
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Acerola cherries are found in regions such as South America, southern Mexico and Asia. They contain high levels of vitamin C – nine times more than in oranges and more than any other food source. They are low-calorie and contain high amounts of beta-carotene and flavonoids when left intact.28 |
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Pacific Island noni berries have a long history of traditional medicinal use for everything from urinary tract infections to menstrual cramps and diabetes to liver disease. It contains vitamins C, B3 (niacin) and A, calcium, iron and potassium. |
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Boysenberry, a cross between blackberry and raspberry or loganberry, has its own nutritional benefits. While they have ample carbohydrates in each 1-cup serving, they’re loaded with fiber, minerals, vitamins and 2.5 grams of protein.29 |
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Reports have placed acai berries in the superfood category because they are rich in anthocyanins, and are known for their high antioxidant activity and cell protection properties.30 They also contain 19 amino acids and fatty acids that make them neuroprotective and heart-healthy.31 |
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Bilberries are smaller than blueberries, but they are similar and contain an amazing amount of anthocyanin. They are known to fight diabetes32 And it improves night vision, protect your vision and improve the symptoms of cataracts Macular degeneration.33 |
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Aronia, also known as black chokeberry, is native to eastern America as well as Europe. About five times the amount of flavonoids in a large blueberry and Anthocyanin Compared to cranberry juice, in relation to cervical cancer cells.34 Aronia is disliked for its bitter taste (hence the nickname), but is popular as a tea and sweetener. |
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Bright red goji berries (wolf berries) are grown in Nepal and Tibet and have long been used in traditional medicinal treatments related to longevity, strength, mood and sexual potency. Studies show Goji fruits They are good for diabetes, heart protection, improve sexual function and benefit both your brain and your vision.35 |
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Known for their pokey-sour taste, gooseberries were a favorite for the tarts your grandmother used to make. Visually unlike most berries, their translucent skin and ribbed flesh contain plenty of fiber, potassium and 70% of a day’s worth of vitamin C. A study has shown that they are useful in the treatment and prevention of cancer.36 |
Remember the fructose in berries
Fruits are good for your health, but it’s important to remember that too much fructose is bad for you. The health benefits come from the whole fruit (even if it is refined) and nothing but the fruit. It should go without saying, but packaged foods and snacks like fruit wraps are often loaded with sugar or, even worse, high-fructose corn syrup.
Check food labels to make sure you’re not bringing toxic substances into your home for your family to drink. As much as possible, Choose organicAre you buying berries or other fruits and vegetables?
