What do berries do for you

Berries also promote a healthy mood, thanks to high levels of antioxidants, and some such as acai berries, also contain omega 3 fatty acids, known to enhance aging and also improve mood. Blackberries, cranberries, acai, goji, maqui, mulberry, and camu camu berries actually have more antioxidants than some others, possibly increasing the benefits even further.

Goji berries are known as longevity berries for their specifically high antioxidant content as well. Berries are the highest fiber-rich foods of all fruits and are also some of the easiest to digest. These fibers help remove cholesterol and toxins from the body, which is necessary for keeping your heart healthy and keeping your energy up.

Digestive health is incredibly important for your overall health, especially your heart and neurological health. Digestion influences your mood, energy levels, can cause problems if you suffer irregularity or nutrition loss through poor digestive health, and good digestive health can regularly prevent disease from toxic build-up or leaky gut syndrome. Berries are also richer in fiber than even some of the healthiest whole grains. Cranberries and blueberries have also been shown to reduce and eliminate harmful bacteria in the body, along with fight bacterial infections on a regular basis.

Inflammation in the heart and blood can quickly lead to disease, such as cancer and diabetes, not to mention high cholesterol and high blood pressure. Berries contain specific phytonutrients that not only fight inflammation, but also reduce it as well. Alma berries, another exotic fruit and also known as Indian goooseberries , has also been shown to fight cancer in the body and be especially healthy for women. Michael Greger, MD , even says that amla berries are one of the best foods we can eat to prevent against high cholesterol and diabetes.

Berries are also packed with Vitamin C and potassium. Vitamin C helps reduce inflammation and promotes a healthy immunity to fight disease that stems from inflammation. These small, versatile fruits come in many varieties and forms, making it easy to incorporate them into your diet year round. Did you know that Canada is the second largest producer and exporter of blueberries in the world, after the US, and that more than species of berries grow in this country?

Whether eaten fresh, frozen, dried, or in juice form, berries provide a big dose of important vitamins and minerals that are rich in antioxidants.

Often given superstar status for their nutritional content, below we review a few of the many health benefits of these mouth-watering, colourful fruits. You may be surprised to know that approximately one cup of fresh strawberries provides more vitamin C than a small orange!

This water-soluble vitamin is necessary for several body processes, including the synthesis of collagen — a protein found in skin, bones, tendons, and cartilage. Strawberries are also one of the richest natural sources of folate, an essential micronutrient important in health promotion and disease prevention. Beta-carotene is a substance naturally present in many fruits, including berries, which can convert into vitamin A in the body a provitamin.

It plays key roles in cell development and immune function. Considering their small size, berries pack a hard punch when it comes to providing the body with important nutrients. This, along with the fact that they are low in calories, makes them a great addition to your daily diet. Antioxidants are substances e. The type of berry, climate and soil conditions during growth, degree of ripeness, and the method of processing all affect the antioxidant level in a specific berry.

The Department of Nutrition at the University of Oslo in Sweden created an Antioxidant Food Database listing the total antioxidant capacity of many fruits, vegetables, beverages, spices, and herbs. They procured samples from countries worldwide and determined their total antioxidant content using a method known as the ferric reducing ability of plasma FRAP assay. Table 1 lists the results of some of the berries and berry products. The average antioxidant content of berries and berry products ranked high compared to the other food groups studied.

Dietary fibre can help to control blood sugar glucose levels, avoid constipation, reduce some symptoms of irritable bowel syndrome, maintain a healthy body weight, and avert diverticular disease. Berries, both in fresh and dried form, are a very good source of fibre. This can prevent the formation of cancer cells due to mutations in the DNA.

Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women.

Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content.

High fiber foods increase satiety, or the feeling of being full, and reduce appetite. One cup of fresh blueberries contains :. Blueberries also contain copper , beta-carotene , folate, choline, vitamins A and E, and manganese. As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries. This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of ANDI is one of several rating systems for food nutrition , but further research is needed to determine the role of specific foods in disease prevention. Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams.

Be sure to check the label of frozen and dried blueberries for added sugars. When selecting jellies or jams, choose all-fruit spreads without added sweeteners, juices, or fillers. People who are taking blood-thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a key role in blood clotting, and it could affect the blood-thinning action of the drug.

The overall diet is more important than any single food in preventing disease and achieving good health. It is better to eat a varied diet as the key to healthful living, rather than to concentrate on individual foods.

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Share on Pinterest Blueberries are a nutritious, delicious berry that can be used in a variety of meals.