Whether you’re looking to boost your health or just want to eat something tasty, berries are a great option. But which berries are the healthiest? In this article, we’ll outline the different types of berries and their benefits and give you a rundown on the five healthiest berries in terms of nutrient composition and how they can boost your health. So whether you’re looking for a healthy snack or an easy way to boost your overall health, these are the berries for you!
Healthiest Berries to Start Eating Today
Some say they are the secret to longevity, while others label them as superfoods, and here is why:
1. They improve heart health
According to a study published by the American Heart Association Journal, eating at least three servings of blueberries can save women from a heart attack.
Researchers reviewed the berry-eating habits of 93,600 women between the age of 25 and 42 over 18 years. At the end of the study, they concluded that women who ate three or more servings of blueberries per week reduced their risk of heart attack by as much as one-third. However, women who ate a diet rich in other fruits and vegetables did not enjoy the same reduced heart attack risks.
2. Lower blood pressure
Blueberries are rich in flavonoids, natural compounds that have been shown to lower high blood pressure and prevent hypertension.
In a double-blind placebo-control trial conducted on 48 post-menopausal women with pre-hypertension or stage 1 hypertension, every day, half the women were given 22 grams of freeze-dried blueberry powder, equivalent to one cup of fresh blueberries. The other half received a placebo.
After eight weeks, the women who took blueberry powder significantly reduced their systolic blood pressure by 5.1 percent and diastolic blood pressure by 6.3 percent, while those on the placebo had no change.
In addition, the blueberry powder reduced arterial stiffness on average by 6.5 percent; again, no change was seen in the placebo group.
Arterial stiffness is a symptom of arterial sclerosis and predicts cardiovascular risk. This indicates that the heart has to work harder to circulate blood to the peripheral blood vessels.
3. Prevents cancer
Daily blueberries increase natural killer (NK) cells. NK cells are white blood cells that play a critical role in the immune system’s defense against foreign invaders. They scan the body for abnormal cells and destroy them before they can develop into actual cancers.
Antioxidants in blueberries also help prevent cancer by destroying free radicles that may cause oxidative stress, leading to cell mutations that may cause cancer.
Blueberries are also rich in anthocyanins, compounds that give blueberries their beautiful blue color. In addition, anthocyanins help prevent free-radical damage associated with cancer.
4. They are lung-protective
Anthocyanins in blueberries protect your lungs as you get older.
A study in the American Journal of Clinical nutrition followed 839 participants from Veteran Affairs (VA) normative aging study. Over 16 years, it was found that men who ate two or more servings of blueberries a week had up to 37.9 percent less decline in their lung function than those who ate little to no blueberries.
5. Blueberries improve insulin sensitivity
Bioactive compounds in blueberries improve insulin sensitivity. Twice a week, researchers had 32 obese, non-diabetic insulin-resistant patients drink smoothies with or without 22.5 grams of blueberry bioactive. After six weeks, the blueberry group improved their insulin sensitivity by more than four factors over the placebo group.
6. It keeps your brain young
According to studies, anthocyanins in blueberries can slow brain aging by up to 2.5 years. This slows down cognitive decline associated with old age.
Another healthiest berry to consume is raspberry. In fact, they are one of the world’s most delicate fruit, and it’s only touched once by human hands?
Once the harvesters pick them off the plant, they go directly into the container, and you buy them. But beyond that, what makes raspberries so healthy? They are low in calories but high in minerals, vitamins, fiber, antioxidants; and here is more:
1. They are cancer-fighting
Raspberries are packed with cancer-fighting antioxidants. They have one of the highest concentrations of antioxidants of any fruit on earth and almost ten times as much as tomatoes.
Raspberries also contain ellagic acid, a natural phenol antioxidant found in fruits and veggies and is prevalent in berries. Ellagic acid removes toxins from the body and protects against free radicals that may lead to cell mutation, causing cancer. Read More,
2. Maintain cardiovascular health
The potassium content in raspberries helps regulate heartbeat and blood pressure.
They are also rich in minerals like manganese, copper, and iron, which help produce red blood cells that carry oxygen throughout the body. Read More.
3. Mood and memory boosting
Consuming berries can prevent brain damage and memory loss associated with aging.
They may also keep off disease and other symptoms of old age by reducing stress through the antioxidants. For example, raspberry contains anthocyanins which collaborate with quercetin (a flavonoid with antioxidant and anti-inflammatory effects), to prevent age-related memory loss.
4. Boosts immunity
Raspberries are rich in vitamin C, which increases the general immunity against every illness and rare infections.
In addition, vitamin C boosts the antioxidant levels in raspberries, helps clean blood cells, and increases iron absorption.
5. Maintain eye health
The combination of antioxidants like vitamin C, vitamin A, and phenols in raspberries fight off disease and safeguard the eye membranes that produce the watery fluid, thereby cleaning and protecting the eyes from drying out.
Ellagic acid is also an active component of a healthy vision.
6. Aids weight loss
Raspberries are low in fat and high in fiber, so they’ll fill you up without weighing you down with extra calories.
They are also full of water and potassium, which prevents dehydration and all its side effects.
Strawberries are another good example because they are high in antioxidants and low in calories. This makes them a good choice for those who are looking to maintain a healthy weight or reduce their risk of developing cancer. Other benefits that come with consuming strawberries include:
1. They boost immunity
In addition to being a delicious fruit, strawberries contain anthocyanins, which are antioxidants that help improve your immunity. Anthocyanins have been shown to boost the body’s activity of antibodies and T cells, which can help fight off infections.
Plus, strawberries are a good source of vitamin C, which is essential for maintaining a healthy immune system.
2. Improves heart health
One of the many amazing benefits of strawberries is that they are a good source of flavonoids. Flavonoids are antioxidants that have been shown to improve heart health by reducing the risk of heart disease and stroke. Additionally, strawberries are a good source of potassium, which is essential for maintaining healthy blood pressure levels and preventing heart attacks and strokes.
In addition, a 2006 study published in the Journal of Agricultural and Food Chemistry found that consuming about 2 cups of strawberries a day can help maintain normal blood pressure. This is because strawberries contain nitric oxide, which can help relax blood vessels.
3. Improves eye health
Strawberry benefits your eyesight. In addition to providing numerous other health benefits, strawberry consumption has been linked to a reduction in the risk of developing age-related macular degeneration (AMD). According to a study published in The American Journal of Clinical Nutrition, people who ate the most strawberries had a 34 percent lower risk of AMD than those who ate the least. Scientists believe that this is due to the high levels of antioxidants found in strawberries.
4. Fights arthritis
Strawberry benefits for arthritis include reducing inflammation, relieving pain, and aiding in the healing process.
Strawberries are also packed with antioxidants, which can fight against arthritis. One study showed that women who ate a diet high in strawberries had a 33% reduction in the risk of developing arthritis compared to those who didn’t eat strawberries. Another study showed that people who ate strawberries regularly were less likely to develop arthritis than those who didn’t eat them at all.
Strawberries are also rich in vitamin C, which helps form collagen, a protein that supports joint health.
5. Lowers cholesterol
Another notable benefit of eating strawberries is their ability to love cholesterol levels. Daily consumption of strawberries can lower bad cholesterol by up to 12 percent while reducing the risk of heart disease.
Their rich antioxidant profile also prevents LDL oxidation within the arteries, which helps prevent atherosclerosis.
The next healthy berry in line is cranberry. Cranberries are a great source of vitamin C, antioxidants, and fiber. They are also low in sugar and calories. Cranberries are especially beneficial for people who have diabetes, heart disease, high blood pressure, and other health conditions.
1. Controls blood glucose
One of the main benefits of cranberry juice is that it helps control blood sugar levels. Cranberry juice is especially good at helping to lower blood sugar levels after meals – which is great for people with diabetes or prediabetes. In addition to this, cranberry juice has been shown to work as a natural appetite suppressant and improve gut health.
2. Prevents UTIs
According to a study published in the journal “Urology,” cranberries may be a useful avenue for preventing urinary tract infections (UTIs). The study found that participants who drank cranberry juice or ate cranberry products were less likely to develop UTIs than those who didn’t consume these items.
The researchers say that the active compound in cranberries, proanthocyanidin, appears to inhibit the growth of bacteria responsible for UTIs. The study participants who drank cranberry juice or ate cranberry products had a 41% lower risk of developing UTIs than those who didn’t consume these items. Cranberry juice was also shown to be more effective at preventing UTIs than cranberry tablets.
While this study is small and doesn’t prove that cranberry juice or products prevent UTIs, it’s an interesting addition to the growing body of research on the subject. If you’re prone to getting UTIs, incorporating some cranberry juice or products into your diet may help keep you healthy and free from infection.
3. Prevents gastric cancer
Gastric cancer is one of the most deadly cancers in the world. It’s a malignant tumor that starts off small and usually has no symptoms until it has spread throughout your stomach or digestive tract. The 5-year survival rate for GCT is just 8%. However, cranberries have been shown to be extremely effective in fighting against gastric cancer.
Studies have shown that consuming cranberry supplements or juice can help prevent and even treat the disease. Nothing beats a good old-fashioned diet and lifestyle change when it comes to preventing gastric cancer, but adding cranberry juice into your routine may enhance these other efforts.
4. Prevents tooth decay
Cranberries have been used in folk medicine for centuries to treat a variety of health conditions. Today, cranberry extracts and juices are used to prevent tooth decay.
Cranberry juice was found to be the most effective way to stop tooth decay in a study published in the “Journal of General Dentistry” in 2010.
The berries contain proanthocyanidins which have been shown to inhibit the growth of bacteria that can cause tooth decay.
In a study published in the “Journal of Dental Research” in 2003, cranberry extract was found to be more effective than commercial mouthwash at preventing dental caries.
Cranberries may also help improve gum health. Cranberry juice has been shown to reduce inflammation and improve gum function in studies published in “The Journal of Prosthetic Dentistry” and “The Journal of Oral Medicine.”
Finally, cranberry juice can also be used as a natural alternative to fluoride
So you’ve decided to add berries to your diet and are seeking out the healthiest ones to consume. As you likely know, there are a variety of types of berries that can be consumed, each with its own set of benefits. But the ones discussed above will help you obtain the most nutrients.
In addition, they are delicious and easy to incorporate into your daily diet.
So making a simple change to your diet by adding them to your meals could significantly impact your immunity, cardiovascular health, cancer prevention, and brainpower.
But many berries are heavily treated with pesticides, so try to choose organic if you can to be safe.
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