9 Berries and Their Bountiful Health Benefits

Overview  

Berries are small, edible and fleshy fruit. They are a great source of vitamins, minerals, and disease-preventing components. Berries can help lower the risk of many age-related diseases.  

Berries are wonderful fruits since they taste good and are widely available. The delicious flavour of berries will have us hooked when we eat them raw at any time.  

The plant pigments in berries make them the healthiest fruit. The same components that give berries their beautiful colours may also contribute to some of their antioxidant properties.  

Berries tend to have bright colours to attract fruit-eating animals to help disseminate their seeds.

What are berries?  

Berry refers to tiny, soft-fleshed fruits that are usually found on creeping or vine-like plants (strawberries, blackberries, gooseberries), small bushes (raspberries, blues), and trees (mulberries).   

Water-soluble plant compounds in berries have antioxidant properties. They protect the body from free radical damage and restore damaged body cells.

The darker the berries are, the more secondary plant compounds they contain. The anti-inflammatory properties of the phytochemicals boost the immune system. These phytochemicals are responsible for the vibrant colours of this fruit.

Berries can boost memory and the immune system. These tiny fruits are also good for the teeth and eyes. Vitamins, fibre, and minerals are abundant in them.  

Classification of berries

Indehiscent fruit

Berries are fruits that develop from a single ovary. Indehiscent fruits have a complete pericarp, even during ripening.  

Real berries may frequently be identified by their appearance. They feature several seeds and are spherical with bright colours.  

Aggregate fruit  

Aggregate fruits like strawberries, raspberries, or blackberries result from the intergrowth of various fruits. These singular fruits come from the same bloom.  

Whether they are aggregate fruits or indehiscent fruits, they all taste excellent and are nutritious.  

Types of berries  

There are several berry species throughout the world. There are over 400 of them. They are global in origin and vary in size, colour and flavour. Some wild berries contain harmful substances that, while many of them, are safe to consume.  

Berry allergy might result in symptoms including nausea, vomiting, stomach cramps, or even death. Therefore, before consuming any berries, ensure the source of them.

Strawberry

Strawberry is scientifically known as Fragaria x ananassa. This fruit is sweet, juicy, and mildly acidic.

Antioxidant, polyphenolic and anti-inflammatory health benefits are present in strawberries. Eating strawberries frequently may prevent cognitive decline because of their high flavonoid content, a natural substance in plants that protects the body against toxins.  

More than just the berry, we can also eat the strawberry tops (leaves), which help with joint pain and gastrointestinal discomfort. Try steeping strawberry leaves in water or vinegar, blending them into a smoothie, or making tea by steeping them in boiling water.

Raspberries

Raspberries are tart-sweet fruits and are best in the late summer. They are made up of about 100 little drupelets that grow around a core and are an excellent addition to pastries, cakes, cheesecakes and beverages.

Despite their small size, these slightly thorny fruits are not any less with nutritional components. Raspberries are rich in antioxidants, minerals and trace elements.  

This pinkish-red fruit is loaded with B vitamins, which are required for maintaining a healthy metabolism. Therefore, raspberries are good for the heart, circulation, bones, and teeth.  

Blueberries  

The colouring compound myrtillin is responsible for the vivid blue colour of the delicious blueberry. They prevent heart disease and cancer, and this neutralises free radicals.  

Blueberry consumption improves the appearance of the skin. Blueberries taste yummy when added to our muesli. They give an occasionally sour, sweet and floral flavour when eaten.

Blueberries are a great source of fibre, potassium, folate, and vitamin C, which are good for the heart. The antioxidants and anti-inflammatory properties of blueberries, like those of strawberries, are good for memory.

Cranberry

Vaccinium subgenus Oxycoccus is the scientific term for cranberry. Cranberries have tart and bitter flavours. Cranberries provide many health benefits as they are anti-inflammatory and antioxidant-rich.  

Regularly consuming raw cranberries will improve immune, digestive, and urinary tract health. They might also lower the risk of developing cancer, ulcers, and degenerative conditions caused by cell damage.

Goji Berry/wolfberry

Goji berry is scientifically known as Lycium barbarum. When dried, the flavour is tart-sweet and mildly bitter.

Originating in Asia, goji berries have been medicinal in traditional Chinese, Korean, Vietnamese, and Japanese medicine since the third century.  

Since they contain 19 amino acids, they are most frequently sold dried and are used as a health food. Iron, zinc, calcium, and antioxidants are abundant in goji berries.

Gooseberry

Gooseberries are acidic, sour, and sweet-flavoured fruit predominantly grown in India.

These berries are some of the sourest fruits, but the anti-inflammatory phytonutrients they contain make them worth the pucker.  

Along with copper, manganese, and potassium, gooseberries also contain a significant quantity of chlorogenic acid, which can help in blood sugar regulation. The anthocyanin concentration of gooseberries increases with their darkness.

Açai Berry

Euterpe oleracea is the acai berry’s scientific name. They provide a sweet, earthy, tart flavour.

Acai berry is excellent for increasing energy and keeping us full as it is high in protein and fibre. It helps improve blood circulation, reducing blood clots, as it functions as a natural blood thinner that relaxes the blood vessels.  

Additionally packed with antioxidants, the Brazilian superfruit has three times as many blueberries and may improve cholesterol levels and brain function.

Red Currant

Scientifically termed as Ribes rubrum, red currant is a tangy, acidic and slightly sweet fruit.

Red currants’ strong antioxidant, flavonoid, and vitamin B content protects body tissues and prevents Diabetes and apoplexy. Red currants, like black currants, are high in fibre and good for the immunological and respiratory systems.

Blackberries

Blackberries have twice as much vitamin E as other berries, making them extremely vitamin rich.  

Along with magnesium, calcium, and potassium, blackberries are also abundant in vitamin C, and provitamin A. Blackberries are detoxifying and lowers blood pressure.  

They have a rich, tangy flavour that pairs well with apples in pies and crumbles and sauces like red wine gravy.

7 Health benefits of berries  

Berries can reduce inflammation.

Berries are excellent foods to eat for boosting immunity. Strong anti-inflammatory properties are present in berries.  

Berries’ flavonoids can help in preventing the development of heart diseases. They can reduce body mass index and manage the body’s blood sugar. This fruit’s antioxidants can offer defence and immunity against diseases.

Manages bad cholesterol levels

Berries are an ideal snack for a healthier heart. Include berries in breakfast to reap their benefits.  

This magnificent fruit can reduce the risk of heart disease by helping in the prevention of LDL cholesterol oxidation. The fruit is also useful for reducing heart-related inflammation and cholesterol levels, lowering the risk of clogged arteries.  

Berries may help to maintain or lose weight

Berries offer us a feeling of fullness due to their fibre and liquid content. Berries are a healthy option for diets because they are low in calories.  

According to the USDA, strawberries contain 48 calories per cup, blueberries have 86 calories, blackberries have 65 calories, and raspberries have 64 calories. All these factors help a person lose weight.

Help fight cancer by adding berries to the diet

Berries rich in flavonoids, like blueberries and raspberries, are an important component of a cancer-preventing diet. Berries have been proven to help prevent gastrointestinal, breast, and maybe even liver, prostate, pancreatic, and lung cancers.  

This could be due to substances like anthocyanins and flavonoids, which may reduce inflammation, protect cells from DNA damage that can cause cancer, and prevent the spread of cancerous cells.

Any cancer-prevention effect is increased by including various fruits and vegetables.

Induces a healthy gut

Berries are ideal for a healthy gastrointestinal system. They contain probiotics that can prevent gastrointestinal diseases.  

The high fibre content of these fruits helps balance intestinal microorganisms.

Carriers of essential antioxidants

Antioxidants such as anthocyanins, ellagic acid, and resveratrol are abundant in berries. These antioxidants reduce the harm done to the body by free radicals.  

Berries’ antioxidant properties offer defence against damage from pollution. The berries with the most antioxidants per fruit are raspberries, blueberries and blackberries.

Berries can make the brain sharp.

These eye-catching fruits are important for the brain’s health. The fruit’s deliciousness can decrease cognitive decline.

It contains flavonoids, specifically anthocyanins, which strengthen the brain’s memory and learning areas. Berry consumption in women improves reasoning and memory.

How to store berries?  

Keep them in the bag in their original packaging for the finest flavour. Only bring them back to room temperature when you’re ready to consume them.

Give them a rinse in cold water and wipe dry to keep them firm while eating. Instead of rinsing the raspberries and blackberries, try soaking them in a bowl of fresh water and gently patting them dry.

When to eat berries?

Berries taste great when taken at any time of the day or year. June, July and August are the months when they taste the best.

Depending on the variety, there may be a delay of several weeks or months. Blackberries can be picked from June through September and even October, while the first strawberries mature in May.  

How many berries to eat in a day?  

Berries are good for us, but as with all fruits, they should not be consumed in excess because they are high in fructose.  

Whether it be strawberries, currants, blackberries, raspberries, or any other fruit, we can also combine them as per preference.

The general recommendation is 300 g per day. But consuming one serving or 1/2 cup of fresh berries is advisable.

Conclusion  

Berries are tasty food with high nutritional properties and have a great food profile of health benefits, especially for the heart and skin. Including various kinds of berries in the diet regularly will improve the health of an individual.    

Consuming berries will also reduce sugar cravings. It helps boost immunity and reduce the risk of heart disease and type two Diabetes. Consuming a serving of berries every day can help prevent various deficiencies.

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