Berries have been shown in studies to improve cognitive health, help prevent cancer, and lower blood pressure.
You should be able to tell that berries are nature's candy simply by looking at them! Anna Binder-McAsey from Rethink Nutrition said that berries’ anti-inflammatory properties may help protect your body from diseases as you age!
Photo via Dr. Fuhrman
Here are four potential benefits that berries offer, according to Everyday Health:
Berries keep you mentally sharp!
Researchers examined data from 16,010 women over the age of 70. Those who consumed the most berries delayed cognitive decline by about two and a half years.
"We believe the effect is related to a class of compounds known as anthocyanidins, which are a type of flavonoid," says study author Elizabeth Devore, a doctor of science and associate epidemiologist at Brigham and Women's Hospital in Boston.
Reduce inflammation and prevent heart disease
Berries are one of the "superfoods" because they are rich in flavonoids, antioxidant plant compounds linked to a decreased risk of heart disease, according to the American Heart Association.
They fall under the same category as dark leafy greens, nuts, seeds, salmon, and oats. Berries may, in fact, help reduce women's risk of heart attacks. A meta-analysis of 22 randomized, controlled trials found that eating berries helped lower LDL ("bad") cholesterol levels as well as systolic blood pressure, body mass index, and measurements of blood sugar.
Berries may help you maintain or lose weight
Berries provide a feeling of fullness due to their fibre and liquid content, according to Copperman, and feeling satisfied is an important part of managing your diet. Berries are also low in calories, making them an excellent diet food.
According to the USDA, one cup of raspberries has 64 calories, one cup of blackberries has 65 calories, one cup of blueberries has 86 calories, and one cup of strawberries has 48 calories. Even if you're on a very low-carbohydrate diet, such as the ketogenic diet, you may be able to include fruits like berries in small amounts. For example, 10 raspberries have only 2.3 g of carbs and 1.2 g of fiber.
Lower blood pressure
Anthocyanins in blueberries circulate in your bloodstream, where they can improve blood vessel function, according to a study published in The Journals of Gastroenterology: Series A in February 2019. Researchers discovered that eating slightly more than one cup of wild blueberries every day for a month improved blood vessel dilation, lowering systolic blood pressure.
According to Copperman, "the blood pressure benefit goes back to the antioxidant properties they all share and also your genetic predisposition," adding that a diet high in berries may be especially beneficial for people whose family history is rife with heart disease risk (high blood pressure itself is a heart disease risk factor). Berries' chemical constituents work to reduce systemic inflammation, which can accompany high blood pressure and contribute to overall body wellness.
Happiness is a bowl of berries! Stock your fridge with some healthy berries now for a never sending supply of sweet and delicious snack!
