The Many Benefits of Having Berries in Your Diet

Berries are one of nature’s most beautiful fruits because you can put them in drinks, desserts, salads and add them to other foods such as pancakes. You can also even eat them by themselves, and they will still taste really delicious. Not only that but berries are also known to have a myriad of health benefits; that is why in this article, we are going to take a look at how adding berries to your diet can help you stay healthy.

  • Berries are loaded with antioxidants – Berries contain antioxidants that help our body keep free radicals under control. These free radicals are unstable molecules that can damage our cells when their numbers get too high, which in turn can cause oxidative stress. That is why it is good to add berries to your diet because they are packed with antioxidants such as ellagic acid, anthocyanins, and resveratrol. These antioxidants do not only protect your cells, but they also may reduce disease risk. Studies show that blackberries, blueberries, and raspberries contain the highest antioxidant activity of commonly consumed fruits. 
  • Berries are high in fiber – Aside from being packed with antioxidants, berries are also a good source of fiber, including soluble fiber. According to experts, soluble fiber helps slow down food movement in our digestive tract, leaving us feeling full for a more extended time. This is why berries can help decrease your calorie intake and make weight management a little easier. 
  • Berries can help improve our body’s insulin response – According to studies, berries may help improve our body’s insulin and blood sugar levels. Consuming berries can help increase insulin sensitivity and protect our cells from high blood sugar levels. 
  • Berries can help our body to fight inflammation – As we mentioned, berries contain antioxidants, which means that they also have strong anti-inflammatory properties that can help our body to fight against injuries or infections. 
  • Berries can help you lose weight – Berries are low in calories, so you can eat them without packing on the pounds. So much of their mass is water. That is why they are juicy and contain little to no calories at all. A cup of blueberries only has 80 calories, and a medium-sized strawberry contains no calories at all. That is why you should think twice the next time you want to grab a bag of potato chips, and you might want to munch on some berries instead. 
  • Berries are packed with folate – Also known as vitamin B, and folate is known to help improve our cardiovascular health. In fact, some studies show how folate can help stave off mood disorders such as depression. Folate is also suitable for pregnant women because it helps prevent fetal growth disorders and congenital neurological disabilities. 
  • Berries can help prevent heart disease – For each cholesterol-free, fat-free, and nutrient-loaded berry you consume, you can be one step closer to a happy and healthy heart. You do not have to be picky when it comes to which berries can protect your heart the most because all of them are equally good. The more berries you add to your diet, the better. 
  • Berries can help you stay mentally active – According to studies, people who frequently eat berries can help prevent the mental decline that comes with age. Consuming a healthy number of berries can help with our memory, thinking, and reasoning. This is because berries contain polyphenolics, which can help clean out the built-up toxins in our brain that contribute to Alzheimer’s disease. 
  • Blueberries and cranberries can help with urinary tract infections – According to experts, drinking cranberry juice can help you get over urinary tract infections faster. This is because it contains nutrients that have the ability to flush out harmful bacteria that can cause urinary tract infections. Other studies show that blueberries have the same effect; that is why if you want excellent urinary tract health, you should add blueberries or cranberries to your diet. 
  • Berries can help prevent Parkinson’s disease – Experts say that eating at least two servings of berries each week can help reduce your risk of having Parkinson’s disease by up to 25%. 

It is easy to add berries to your diet, and you can put them in your salad, juice them, or make a smoothie. Now that we discussed the various health benefits that berries can give you, we hope you make a better attempt to add more of them to your diet.