Health Benefits of Berries
Berries may be pretty small but don’t let their size fool you; there are a lot of benefits packed into them. There are a lot of different berries in the world and each of them give you some great benefits. Here are the health benefits of berries.
Berries are Great for Managing Diabetes
Berries may be sweet little treats but because they are filled with fiber they can be a fruit serving in a diabetic friendly diet. Overall it’s better for you if you eat the whole fruit rather than drink fruit juice as the juice is higher in sugar and doesn’t come with the fiber. Even though berries are still healthy when they’re used in another food it’s much better if you eat fresh blueberries rather than eating something like a blueberry pie or muffin.
Berries Can Keep Your Heart Healthy
Even if you’ve been told you’ve inherited a high risk for heart disease you can see a reduction in your chances of having a heart attack if you eat plenty of fruits, vegetables and berries. Researchers took a look at the diets and heart attack numbers of 27,000 people from diverse backgrounds. Their findings would suggest that eating fruits and vegetables modify the genetic risk in the 9p21 gene, which is related to heart disease. If you want to eat a healthy diet then the advice is simple; eat a rainbow. Eat fruits and vegetables of all colors for the best diet.
Berries Help you Lose Weight
Because berries are so rich in fiber and liquid they leave you feeling pretty full. Being sated is important for losing weight and sticking to a weight management program. You can use berries in plenty of nutrition-rich recipes and use them to create sauces and salad dressings, have them with almonds for a snack, or just eat them as they are. One thing you could do with them is emulsion them to create a fruit vinaigrette instead of using oil.
Berries Can Lower Blood Pressure
While there haven’t been clinical trials to officially prove it both dietitians and physicians recommend eating plenty of fruits and vegetables to reduce your blood pressure. The main cause behind this is the antioxidant properties of berries and your genetic predisposition to blood pressure. If your family has a history of heart disease and high blood pressure then eating plenty of berries can reduce inflammation and lower blood pressure to keep you healthy.
Berries Help Keep You Sharp
It’s been shown that women who eat around two servings or strawberries or one serving of blueberries a week suffered from less mental decline over time than women who didn’t eat them according to research from the Annals of Neurology. The study looked at over 16,000 women aged over 70 and the women who ate the most berries held off mental decline by about 2 years. The author of the study suggests that this is because of compounds called anthocyanidins. They are found almost exclusively in berries and have positive effects on your brain.
Nutrition Facts Berries (1)