Berries are packed with antioxidants, vitamins and minerals. They are also low in calories, making them an excellent choice for those following a healthy diet.
They contain flavonoids that help keep blood sugar levels balanced and prevent clogging of the arteries. These compounds also help lower blood pressure and reduce the risk of heart disease.
1. Boosts Immune System
Berries are loaded with vitamin C, which boosts immunity and helps fight infections. They also contain a good amount of dietary fiber and potassium, making them a healthy choice for anyone.
Eat a bowl of strawberries or blueberries for breakfast to keep your immune system strong. They are also great for a snack or dessert. You can even try acai berries which are even more nutritious and have powerful antioxidants.
Red bell peppers are another good source of vitamin C. They can be eaten raw or added to salads. They are also high in vitamin B-6, a nutrient needed to create new red blood cells and keep your immune system working properly.
2. Boosts Memory
The antioxidants found in berries can improve memory by increasing blood flow to the brain, improving cellular communications and stimulating new neurons. They also help reduce inflammation and boost the function of existing neurons.
Eating two or more servings of strawberries and blueberries per week may slow mental decline in aging adults, according to a recent study. The Nurses Health Study, which follows 16,000 women over the age of 70, found that those who ate the most flavonoid-rich foods showed less cognitive decline than those who consumed few berries.
3. Lowers Blood Pressure
Berries are rich in fiber and have a low glycemic index, so they help lower blood pressure. In addition, they are loaded with antioxidants. A cup of blueberries has more than a quarter of your recommended daily allowance of vitamin C.
They also contain anthocyanins, which can help lower LDL cholesterol levels and prevent heart disease. These antioxidants can also improve blood vessel elasticity and boost circulation.
They’re a great source of vitamin C, which helps increase your immune system and provides protection against COVID-19. They’re also rich in potassium, which helps lower blood pressure.
4. Prevents Cancer
Blueberries provide protection against infections by inhibiting the growth of bacteria and viruses. They contain a type of flavonoid called anthocyanins that prevent blood-clotting and make your blood vessels more elastic.
They are low on the glycemic index, so they won’t spike your blood sugar levels. They have been part of Chinese medicine for thousands of years and are loaded with antioxidants, vitamins and minerals.
Eat them fresh or frozen, add them to your breakfast cereal, oatmeal or yogurt or mix them with greens for a healthy snack. A cup of berries contains a good amount of vitamin C, potassium, manganese and folate.
5. Lowers the Risk of Heart Disease
Berries are a powerful antioxidant and the natural plant compounds they contain help prevent heart disease. Studies show that people who eat blueberries and strawberries regularly have lower risk factors for heart disease than those who eat them rarely or not at all.
These berries are loaded with vitamin C, folic acid, fiber and phytochemicals that fight against infection and lower the risk of cancer. They also boost your immune system, improve short-term memory and slow cognitive decline in older adults.
The flavonoids in these berries have anti-inflammatory properties that can reduce inflammation and protect the body against heart disease. They also prevent oxidative stress and make blood vessels more elastic.
6. Helps in Weight Loss
Eating berries can help you lose weight because they are low in calories and high in fiber. Fiber takes longer to digest, which helps you feel full on fewer calories. Berries are also low in net carbohydrates, which is the number of carbs that are absorbed by your body after subtracting the amount of fiber from total carbs.
Blackberries, blueberries, red raspberries, boysenberries, loganberries and marion berries are super-antioxidant foods that can lower cholesterol levels and protect against heart disease and aging. They contain ellagic acid, which appears to prevent the breakdown of collagen and reduce skin wrinkling.
7. Helps in Preventing Alzheimer’s Disease
The antioxidants in berries can help control free radicals, which cause damage to cells and contribute to aging. They also contain ellagic acid, which has been shown to help prevent sun-damaged skin from becoming wrinkly.
Berries are high in vitamin C, and a single cup provides 24 % of the recommended daily intake. They are also a good source of fiber, calcium, and folate.
The researchers enrolled middle-aged adults with prediabetes and found that those who ate the most berries had the slowest decline in mental function. They also had a lower risk of developing diabetes.