8 Health benefits of Berries

Berry is a fruit, a small pulpy fruit that can be relished raw. Berries are usually sweet. Some of the berries taste sore. They are bright in colour, typically round, and come in various sizes. Berries are consumed everywhere around the world.  

Berry flavoured jams, squash, and cakes are popularly sold products in the commercial market.   

Even long before the green revolution, berries were considered one of the most important sources of food for humans.   

Berries play an important role in culinary significance. Many popular berries like blueberry, blackberry, and strawberries are used in baking muffins, crisps, cakes, and other desserts. Berries are also used in making beverages and syrups.  

Berries are one of the most nutritious foods a person can consume. Adding to nutrition, consuming berries is delicious and provides a lot of health benefits.  

What are the health benefits berries can offer?  

Antioxidants  

Antioxidants are molecules that protect the skin from oxidative stress damage. These damages to the skin are caused by free radical compounds. Berries are a rich source of antioxidants that protect us from free radical cell damage.  

Fibre

Fibre is essential for the body. It is essential to the body as it helps flush out bacteria. Including fibre in the diet helps to regulate bowel movements and reduce constipation. Berries serve as an excellent source of insoluble fibre.  

Calorie-free  

Tracking calories is important when a person is trying to lose weight. Nutritious food with minimal calories is essential for the body to shed a few kilos. Berries are a low-calorie food that is also highly nutritious.   

Anti-inflammatory properties  

Any substance that reduces inflammation, redness, or swelling is known as anti-inflammatory properties. It occurs naturally in food or can be consumed as a supplement.  

Various types of berries have strong anti-inflammatory properties which fight against inflammation in the body.  

Heart health  

Keeping the heart healthy is essential for everyone. Having a low LDL cholesterol level in the body can reduce the chances of developing various heart diseases. Through proper diet and exercise, anyone can maintain optimal cholesterol levels in the body. Berries are one of the most heart-friendly foods that help lower cholesterol levels.  

Skin health  

Food plays an important role in improving skin health. Consuming foods that are rich in antioxidants and vitamins does good for the skin. Berries are extremely good for skin health. The antioxidant levels in a few berries can help protect against skin cancer.  

Mental health  

Being mentally alert and healthy is equally important as being physically fit. Berries can keep us mentally healthy, preventing mental decline.  

Weight management  

Berries, being a less caloric food, are an excellent snack option. Being nutrient-rich, berries help in proper body weight management. Some of the berries are packed with probiotics which improve gut health.  

Berries have an excellent nutritional profile, and thus incorporating berries into our diet would provide us with ample health benefits.  

What are some of the popular types of berries?  

Berries are grown in various regions across many countries around the world. They come in various shapes, sizes, colour, and tastes. Most of the berries are healthy. But there are a few berries that offer good health benefits.  

Some of the most healthy berries that can be consumed are

1. Blueberry   

Blueberries are one of the most loved berries around the globe. Blueberries provide Vitamin K to our body. Around 150g of blueberries contain 3.5g of fibre and provide a good dose of vitamin C, K, and manganese.   

The anthocyanins from the blueberries are proven to reduce oxidative stress and improve heart health by lowering the risk of heart diseases.   

It is a heart-friendly food as it helps lower LDL cholesterol and enhances the functions of the arteries.   

Blueberries may also help in lowering the risk of diabetes. It is also rumoured that blueberries play an important role in improving brain health, but studies are yet to be performed to prove this scientifically.   

2. Blackberry   

Blackberries are known for their sweet taste. They have numerous health benefits adding to their great taste. Blackberries are loaded with vitamin C. They have high fibre content, which helps to reduce cholesterol and regulate bubble movements. One serving of blackberry contains 8g of fibre.   

3. Goji berry   

Goji berries are popularly known as wolfberries. They originated in China. Goji berries have medicinal properties and are also used in traditional medicines. Just like the other berries, the wolfberries contain fibre, vitamins C, vitamin E, and iron.   

The high level of vitamin A content in these berries is important for eye health. Consuming goji berries regularly would increase the metabolism and help in weight management.   

4. Açaí berry   

Açaí berries are found in the Amazon region. They have become a very popular health supplement because of their antioxidant content. These berries are considered one of the best sources of antioxidant polyphenols. These berries have antioxidants that are 10 times more than blueberries.  

Acai berries are consumed either dried or frozen. They have also proven to reduce blood sugar levels and cholesterol levels and overweight adults.  

5. Strawberry   

Strawberries are one of the most consumed berries in the world. They are a fine source of vitamin C. Strawberries have good manganese content. These berries are sweet and also heart-friendly.   

Strawberries can lower inflammation by reducing the inflammatory chemicals in the blood. Strawberries are consumed in various forms. They are either consumed raw, dried or frozen. Strawberries are used to prepare jams, tarts, pies, cakes, and other items.  

6. Juniper berries   

The juniper berries are grown in the juniper tree. Most commonly found in the northern regions of America, Europe, and Asia. Just like the other berries, the juniper berries have high nutrient content and serve as a good source of vitamin C. They contain flavonoids and antioxidants, which offer various health benefits.  

7. Hawthorn berry   

These berries grow on trees and shrubs. For many years people used this berry as a natural remedy for digestive problems and heart problems. These berries also have properties that reduce high blood pressure.   

They have high anti-inflammatory properties and can cure chronic inflammation. These berries, if consumed regularly, help prevent premature aging of the skin. Recent research has been made on the health benefits and found out that they have a potential for treating anxiety disorder without any side effects like the medications.  

All these berries can be consumed either fresh or frozen. Berries are considered superfoods that are packed with vital vitamins and antioxidants.   

Many studies have been made and have conclusive evidence that frozen berries contain an equal amount of nutrition as fresh berries. In some parts of the world, frozen berries are budget-friendly and are also good for sweet cravings.  

They can be consumed as an alternative snack when an individual craves sugar. These frozen berries are a healthier option than processed food with high sodium and sugar content.   

To sum up  

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. Where it helps boost immunity and reduce the risk of heart diseases and type two diabetes. Consuming a serving of berries every day can help send them unity and prevent various deficiencies.