5 Reasons why berries are among the healthiest food for you
Strawberries, blackberries, raspberry, blueberries & Indian blackberry(Jamun) are some of the names that come in mind when we speak of berries. These berries are one of the most healthier food options that we can have. Not only tasty, berries are nutritious and provides a very impressive health benefits.
Here top 5 reasons why berries are among the most healthy food we can have:
1. Rich in Antioxidants
Almost all kinds of berries have antioxidants in them. We all have free radicals in our bodies, high number of free radicals can damage our bodies at cellular levels.
Antioxidants in berries help in fighting these free radicals. Many independent studies have shown that blueberries & raspberries have among the highest antioxidant content when it comes to any natural fruits.
Berries also help in controlling the oxidative stress (when the number of free radicals increases to a high level).
2. High in Fiber & Improves blood sugar levels:
Berries have been shown to improve our blood sugar levels. Berries generally help in increasing the insulin sensitivity, thus effectively reducing blood sugar levels.
People who are insulin resistance have seen positive affects of berries. Recent findings are suggesting that berries also help in fighting the insulin response of high carb diets.
Natural and good in fiber are a trait of berries which is well known fact. Typically berries are high in fiber, including soluble fiber. Consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness and thus helping in weight control.
One of the most important uses of fiber in our bodies is that high fiber diets helps in lesser absorption of calories. In addition, the high fiber content of berries means that they’re low in digestible or net carbs.
Here are the carbohydrates and fiber counts for 100 grams of berries
Indian Blackberry - 14 gram carbs with 0.66 gm of fiber
Blackberries - 10.2 grams of carbs with 5.3 of which are fiber
Strawberries - 7.7 grams of carbs with 2.0 of which are fiber
Raspberries - 11.9 grams of carbs with 6.5 of which are fiber
Blueberries - 14.5 grams of carbs with 2.4 of which are fiber
3. Rich in Multi Nutrients
All berries are rich in many nutrients like multi vitamins and minerals. Indian blackberry for example is rich in Vitamin C & Iron.
Jamun is rich in multinutrients like protein, fat, multivitamins & trace metals like copper, iron, potassium, magnesium, sodium & potassium etc. Like jamun all berries are having almost similar nutritional values with a better fiber content than Jamun. Jamun seeds are highest in fiber among all berries.
4. Benefits in Fighting Cancer, Cholesterol levels and Good for arteries:
As already discussed above berries are high in antioxidants which keeps free radicals in check, thus in turn help us in reducing risks of cancer. Berries are rich in antioxidants such as ellagic acid, anthocyanins & resveratrol etc which make berries effective against cancer. Many studies are showing positive impact of strawberries on cancer of lungs & liver.
Berries are healthy for heart, and have been shown to reduce the high cholesterol levels of obese. Berries help reducing the LDL cholesterol. LDL cholesterol is bad for us. New age studies are showing positive affect of berries in people with high level of LDL cholesterol.
Berries are also good for our arteries. Arteries are small tube like structure in our body which carries blood in our bodies. Inflammation of arteries can cause high BP which in turn affects the heart. Berries have been shown to reduce the inflammation in arteries. Lesser or no inflammation of our arteries keeps blood pressure normal and keeps the heart healthy.
5. Healthy Skin & Anti Inflammatory Properties.
Berries are high in anti inflammatory substance. These anti-inflammatory substance in berries are natural and have not side affect unlike many synthetic anti-inflammatory drugs. Inflammation is a condition in which our bodies enter when it is fighting any infection or injury. Our modern day life style is one of the biggest culprit of long term inflammation which can be due to stress and sedentary lifestyle. Berries are natural way to reduce the inflammation of the body.
We all are familiar with beauty products based out on berries. Berries have natural substances which have anti-wrinkle properties. Ellagic acid in berries is shown to have many health benefits which are good for skin overall. Antioxidants in berries helps in controlling the free radicals which are one of the reasons of skin issues.
In Conclusion berries are a must in our meals. Berries in natural form should always be preferred, but you can have dried and frozen also. Also any consumption of berries for above mentioned conditions should be consulted with a qualified doctor.