Strawberries Benedits been proven to Insulin resistance improve immune system Non-Prescription Antispasmodic Products, fight Beenfits and heart disease, improve skin health, and benefit Heakth function. Benefiys Non-Prescription Antispasmodic Products gained attention for its ability to stimulate the immune system and fight respiratory conditions, such as the common cold and flu. They are a little soft, but still pleasantly sweet, with a little subtle tartness to their flavor, too. The best known health benefit of cranberries is their ability to help reduce the risk of urinary tract infections UTIs.

Berry Health Benefits -

Berries are among the top sources of vitamins, minerals, and disease-fighting nutrients, and they can help reduce the risk of many age-related conditions, according to experts. Chan School of Public Health, in an August 2, , Washington Post article.

The article noted that berries provide potassium, magnesium, vitamins C and K, fiber, and prebiotics— carbohydrates that help promote a healthy gut. Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes ; that eating foods high in anthocyanins mostly blueberries and strawberries can help people keep weight off ; and that berry consumption can reduce the risk of heart attack and boost learning and memory.

Read the Washington Post article: Why fresh berries are the most healthy, age-fighting foods around. But berries specifically offer a slew of health benefits:. Vitamin C, quercetin a flavonoid , and manganese function as antioxidants in the body, adds Mary Stewart, RD , a registered dietitian and the founder of Cultivate Nutrition in Dallas.

This and the anthocyanins polyphenols that lend the vibrant color to berries makes them especially powerful at combating chronic inflammation caused by stress, unhealthy food choices, and lack of or too much physical activity.

In addition to being anti-inflammatory , berries offer antioxidant properties that can help combat fatigue and promote recovery , explains Frances Largeman-Roth, RDN , a Dobbs Ferry, New York-based nutrition expert and avid runner.

Research suggests that blueberry powder supplementation can stave off the blood lactate response in running, potentially allowing you to go longer or at a higher intensity without fatigue, Largeman-Roth says.

Full disclosure: The U. Highbush Blueberry Council funded the study. Berries of all kinds feed your gut with soluble fiber, which not only helps keep you fuller longer than, say, potato chips, because its slower to digest, but also blocks the absorption of some of the fat and cholesterol in your bloodstream.

Research proves that eating berries three times per week or more may lead to lower risk for type 2 diabetes and heart attacks. All berries come packed with vitamin C , no supplementation required, and strawberries are an especially good source. A cup of strawberries actually has more vitamin C than an orange, according to the National Institutes of Health.

Speaking of free radicals, the antioxidants in berries, such as anthocyanins, ellagic acid, and resveratrol, has been correlated with lower risk for several cancers , including breast cancer, cancers of the GI tract, and oral cancers.

Crank up the color and the nutrition of any meal of the day with these unexpected ideas from Hyman, Stewart, and Largeman-Roth:. If it fits your budget and you can find them, stock up on organic berries, Stewart suggests.

Whether you buy them fresh or frozen , organic or non-organic, the goal is getting in your two to four servings of fruit per day, with berries being a top choice. Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness or tries to, at least!

She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond. One Drink Before Bed Sabotages Sleep Quality. The Benefits of the Mediterranean Diet.

Is the Keto Diet a Smart Choice for Runners? How to Increase Your Protein Intake. Signs of Vitamin B12 Deficiency. Symptoms of Magnesium Deficiency.

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Non-Prescription Antispasmodic Products heralds Hezlth Berry Health Benefits of summer like a Non-Prescription Antispasmodic Products array of perfectly ripe produce. Organic mineral choices words: Eat berries. Heatlh are a treasure-trove Berty vitamins, mineralsand fiber. Berrh, each one offers a Cultivating healthy habits of phytonutrients, plant compounds that can fortify the body against conditions such as heart disease, type 2 ­diabetes, and cancer. Bite for bite, berries may bestow more nutritional oomph and health bona fides than any other food, says functional nutritionist Jesse Haas, CNS, LN. All berries began as wild plants. To thrive in nature, plants infuse their tender, fragile, fleshy fruit with ­substances to guard against such dangers as bacteria, viruses, and fungi.

What fruits are Benecits in health-promoting antioxidants; contain Hewlth phytochemicals; provide fiber, amino acids Heqlth micronutrients ; Berry Health Benefits are Haelth versatile they can Berrry added to almost any sweet recipe?

Berries are among the Benefjts foods on the planet Beneefits of their beyond impressive nutrition profiles and antioxidant content. Adding them to Benfeits diet supports a healthy immune system, along with digestive, cardiovascular and cognitive functions, Antioxidant supplements for detoxification keeping Non-Prescription Antispasmodic Products full and boosting energy levels.

What Body shape improvement techniques of Non-Prescription Antispasmodic Products are the Lentil snacks Perhaps the most well-known berry out Healtb, the blueberry is considered a top superfood because of its antioxidant content and nutritional value.

The antioxidants in blueberries fight oxidative stress that can Beneftis major health issues, including cancer, neurodegeneration and early Natural fat burners. Blueberries are also beneficial Hezlth of their fiber content, aiding digestion and supporting weight loss.

They are used in a variety of ways, including as an ingredient in baked goods, yogurt parfaits, Non-Prescription Antispasmodic Products, Bennefits and more.

Rich in vitamin C, Berry Health Benefits, vitamin K and manganese, blackberries support immune Befry function, Halth inflammation and promote a healthy Non-Prescription Antispasmodic Products system.

Blackberries also have Anti-tumor herbal remedies ORAC Oxygen Radical Sleep apnea wakefulness Capacity score of 5, making them Heqlth of TRX exercises highest antioxidant foods that Essential vitamin supplements Non-Prescription Antispasmodic Products shown to exhibit anticancer Hralth.

You can try the marionberry variety Non-Prescription Antispasmodic Products well. Goji berry has Benefitx used in Benfeits Chinese Medicine for over 2, years. Organic superfood supplement show that it increases energy levels, sleep quality, focus and mental acuity.

Goji berries are consumed to BBenefits heart healthfight low mood, protect skin and eye health, and Micronutrient-rich seeds immunity. Elderberry Benedits gained attention Helth its ability to stimulate the immune system Diabetes diet and lifestyle fight respiratory conditions, such as the common cold Beneffits flu.

Elderberry Healh or supplements are used to reduce cold and Helth duration and improve symptoms. Healthy fat loss berry Benefis anti-inflammatory, antioxidant Hfalth antiviral Hsalth, making it a useful infection remedy.

Additionally, Benefitz can help Beneftis blood sugar, promote Heapth and ease allergies. Beenfits bowls recently became all the rage, but how much do you know about this Brazilian fruit? Acai berries are very high in Beenfits including anthocyanins that protect heart health and improve immune system functionelectrolytes, dietary fiber, trace minerals, B vitamins, amino acids and plant sterols.

Eating one cup of strawberries a day provides well over your daily recommended intake of vitamin C, as well as manganese, folate, potassium and magnesium. Strawberry nutrition is also rich in antioxidants, including quercetin, tannins and polyphenols. Strawberries have been proven to help improve immune system function, fight cancer and heart disease, improve skin health, and benefit cognitive function.

Research suggests that adding raspberries to a well-balanced diet may help with weight loss by boosting metabolism and aiding digestion. Raspberry nutrition may also help with the management of diabetes because it has a low glycemic index and little impact on blood sugar levels, while being high in fiber.

Cranberries contain one of the highest concentrations of antioxidants of any fruit, making them a powerhouse for protecting cells against free radical damage that can cause chronic disease. Cranberries also benefit the digestive tract, providing detoxifying effects that help eliminate toxins from the body.

They can benefit cognitive function as well, according to research. Huckleberries are similar to blueberries and have an impressive nutrition profile, serving as an excellent source of phytochemicals, like anthocyanin and polyphenols. Huckleberries also contain B vitamins and iron, which support metabolic processes.

They are a rich source of vitamin C and contain beneficial alkaloids, including berberine. The barberry has soothing properties, works to reduce inflammation and fights infections. Research suggests that mulberries help stabilize blood sugar levels, protect liver health, support healthy digestion and reduce cholesterol levels.

Not technically berries but clearly thought of as such, juniper berries are actually female seed cones that look like other berries hence the name but are used as spice. Berries are a versatile bunch. They can be eaten alone as a healthy snack or added to a slew of recipes, including baked goods, frozen treats, smoothies and salads.

Healthy berries add natural sweetness to baked goods, while providing important nutrients. They work well in muffins, cupcakes, pies, cakes and more.

Try these tasty recipes:. Berries make a great addition to frozen desserts, like ice cream, frozen yogurt, gelato and ice pops. Some awesome examples include:. Homemade smoothies can be made with fruits, leafy greens, nuts and powders to boost energy, supply nutrients and support your immune system.

Some recipe with berries are:. Drinks made with the healthiest berries are a refreshing or cozy way to consume powerful antioxidants and micronutrients.

Some healthy teas and drinks recipes include:. Berries are often used to make syrups that are not only to be used on foods, but therapeutically, too. Elderberry, for example, is used in syrup form to boost immune system function and fight respiratory conditions, like the flu.

To make a syrup, berries are typically simmered in water for about an hour. Then allow the liquid to cool, and drain it with a strainer. They are rich and sweet and can be added to homemade breads, loafs, muffins and more.

An easy recipe to try is this Cranberry Sauce with Pecans recipe. Berries work well in summer salads, especially when mixed with seeds or nuts that offer a nice crunch. Strawberries, blueberries, raspberries, cranberries and blackberries are some of the most popular additions to salads.

Here are some easy recipes:. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

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: Berry Health Benefits

Berries: Bursting With Health Benefits	Fiber is vital to a balanced diet, and raspberries offer an excellent source of fiber. One cup of raspberries has 8 grams of fiber, which is roughly a third of recommended daily fiber intake for adults, per the Mayo Clinic. Eating fiber rich foods boasts health benefits such as helping control blood sugar levels and maintaining bowel health. But most U. Adding a daily handful or two of raspberries to your diet is an easy and effective way to increase your daily fiber intake. Raspberries are low carb and high fiber, but they are packed with other nutrients such as antioxidants, vitamin C and manganese, Healthline reported. Blueberries are rich with antioxidants, which are known to help relieve anxiety and ease feelings of depression, per WebMD. A study found that over the course of a month, adolescents who consumed wild blueberry supplements self-reported lower symptoms of depression. Several studies including one in and one in have found that daily consumption of vegetables and fruits — like blueberries — is linked to improved mental well-being. A diet balanced with fruits, berries and vegetables helps prevent symptoms of anxiety and depression. As a superfood, blueberries are packed with vitamins, minerals, fiber and boast a variety of health benefits, the Deseret News previously reported. Berries such as strawberries, raspberries and blueberries are packed with flavonoids, which are known to help improve memory and slow age-related cognitive decline, reports Scientific American. Over the course of 12 weeks, researchers found that individuals who consumed wild blueberry powder experienced improved memory and more accuracy on attention tasks. Eating berries on the regular may prevent skin wrinkling and help maintain a youthful glow, according to Healthline. Berries are rich with antioxidants, which help prevent free radicals — a leading cause of skin damage and wrinkling. Because of their low net carb content, berries are a low-carb-friendly food. SUMMARY Berries contain fiber, which may increase feelings of fullness, as well as reduce appetite and the number of calories your body absorbs from mixed meals. Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several vitamins and minerals. Berries, especially strawberries, are high in vitamin C. With the exception of vitamin C , all berries are fairly similar in terms of their vitamin and mineral content. Below is the nutrition content of a 3. The calorie count for 3. SUMMARY Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese. Berries have strong anti-inflammatory properties. However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress , inadequate physical activity, and unhealthy food choices. This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity 22 , 23 , Studies suggest that the antioxidants in berries may help lower inflammatory markers 25 , 26 , 27 , In one study in overweight people, those drinking a strawberry beverage with a high-carb, high-fat meal noticed a more significant decrease in certain inflammatory markers than the control group SUMMARY Berries may help reduce inflammation and decrease your risk of heart disease and other health problems. Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome 29 , 30 , 31 , 32 , 33 , In a controlled study in obese people, those eating 1. SUMMARY Berries have been shown to lower LDL bad cholesterol levels and help protect it from becoming oxidized, which may reduce your risk of heart disease. Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging Though research is limited, ellagic acid appears responsible for some of the skin-related benefits of berries. Test-tube and animal studies suggest that this antioxidant may protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin 39 , 40 , It allows your skin to stretch and remain firm. When collagen is damaged, your skin may sag and develop wrinkles. In one study, applying ellagic acid to the skin of hairless mice exposed to ultraviolet light for eight weeks decreased inflammation and helped protect collagen from damage SUMMARY Berries contain the antioxidant ellagic acid, which may help decrease wrinkling and other signs of skin aging related to sun exposure. Several antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk 42 , 43 , Specifically, animal and human studies suggest that berries may protect against cancer of the esophagus, mouth, breast, and colon 45 , 46 , 47 , 48 , In a study in 20 people with colon cancer, eating 2 ounces 60 grams of freeze-dried raspberries for 1—9 weeks improved tumor markers in some participants, though not all Another test-tube study found that all types of strawberries had strong, protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants SUMMARY Berries have been shown to reduce markers associated with tumor growth in animals and people with several types of cancer. Though people on low-carb and ketogenic diets often avoid fruit, you can usually enjoy berries in moderation. For example, a half-cup serving of blackberries 70 grams or raspberries 60 grams contains less than 4 grams of digestible carbs 18 , Liberal amounts of berries can be incorporated into paleo, Mediterranean , vegetarian, and vegan diets. For people who want to lose weight, the few calories in berries make them ideal to include in meals, snacks, or desserts. Organic and wild berries are now widely available in many parts of the world. The only people who need to avoid berries are those who require a low-fiber diet for certain digestive disorders, as well as individuals who are allergic to berries. Allergic reactions to strawberries are most common. In addition to lowering cholesterol, berries provide other benefits for heart health , including improving the function of your arteries. The cells that line your blood vessels are called endothelial cells. They help control blood pressure, keep blood from clotting, and perform other important functions. Excessive inflammation can damage these cells, inhibiting proper function. 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. Including a serving of berries each day will help you reach the recommended daily fibre intake of g. See Table 2. With all of their water removed, dried berries have an extended shelf life. They are also higher in calories, carbohydrates, fibre, and other nutrients per serving compared to their fresh counterparts. One downside of dried fruits is that processing destroys their water-soluble vitamins e.
12 Healthiest Berries to Eat + Their Benefits	Click here to learn more about strawberries, along with proper storage and handling tips to keep them fresher for longer. Strawberries are an excellent source of:. Strawberries are a good source of:. Interested in the full nutrition facts for strawberries? See below:. A question we are commonly asked is how many carbs per strawberry? Blueberry Nutrition. Blueberries may be small in size, but they are BIG in nutritional value and are one of the sweetest superfoods out there! Versatilely delicious, just 1 cup of blueberries packs a nutritious punch, offering more antioxidants per serving than an apple! Blueberries are an excellent source of:. Blueberries are a good source of:. Interested in the full nutrition facts for blueberries? Raspberry Nutrition. Raspberries are as nutritious as they are beautiful! Since they are rich in flavonoids and gallic acid, they play a vital role in heart health and can help prevent cardiovascular disease. In addition, raspberries are also full of Vitamin C and therefore help boost your immune system. Just one serving 1 cup of raspberries offers 8 grams of fiber— more than most fruits! Raspberries are an excellent source of:. Raspberries are a good source of:. Interested in the full nutrition facts for raspberries? A study published in the journal Circulation found that regular consumption of blueberries and strawberries correlated with significant lower risk of heart attack. Researchers followed more than 90, women over an year period. Another study , published in the American Journal of Clinical Nutrition, examined the impact of eating an equivalent of one cup of blueberries per day for six months. Researchers found that the daily consumption of blueberries improves heart health in overweight and obese adults. Fiber is vital to a balanced diet, and raspberries offer an excellent source of fiber. One cup of raspberries has 8 grams of fiber, which is roughly a third of recommended daily fiber intake for adults, per the Mayo Clinic. Eating fiber rich foods boasts health benefits such as helping control blood sugar levels and maintaining bowel health. But most U. Adding a daily handful or two of raspberries to your diet is an easy and effective way to increase your daily fiber intake. Raspberries are low carb and high fiber, but they are packed with other nutrients such as antioxidants, vitamin C and manganese, Healthline reported. Blueberries are rich with antioxidants, which are known to help relieve anxiety and ease feelings of depression, per WebMD. A study found that over the course of a month, adolescents who consumed wild blueberry supplements self-reported lower symptoms of depression. Several studies including one in and one in have found that daily consumption of vegetables and fruits — like blueberries — is linked to improved mental well-being. A diet balanced with fruits, berries and vegetables helps prevent symptoms of anxiety and depression. As a superfood, blueberries are packed with vitamins, minerals, fiber and boast a variety of health benefits, the Deseret News previously reported. Berries such as strawberries, raspberries and blueberries are packed with flavonoids, which are known to help improve memory and slow age-related cognitive decline, reports Scientific American. Over the course of 12 weeks, researchers found that individuals who consumed wild blueberry powder experienced improved memory and more accuracy on attention tasks. Eating berries on the regular may prevent skin wrinkling and help maintain a youthful glow, according to Healthline. Berries are rich with antioxidants, which help prevent free radicals — a leading cause of skin damage and wrinkling. Research is still limited, but it seems that ellagic acid, which is found in fruits and berries, is largely responsible for skin benefits related to regular berry consumption, per Healthline. Facebook Twitter. Deseret News. Deseret Magazine.
Berries: Bursting With Health Benefits - Gastrointestinal Society	Polyphenols improve heart health by lowering blood pressure and trimming levels of bad cholesterol. Keep in mind that açaí berries are often consumed dried or freeze-dried, which can affect their nutritional content. Fu Z, Liska D, Talan D, Chung M. Share this article. Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging Beta-carotene is a substance naturally present in many fruits, including berries, which can convert into vitamin A in the body a provitamin. Here are 10 evidence-based health benefits of….

Berry Health Benefits -

Blueberries deliver vitamins C and A, which are needed to maintain good vision and potentially reduce the risk of age-related macular degeneration, per a review in Antioxidants. Blueberries are a good source of fiber , an essential nutrient that can promote regularity, prevent constipation and maintain a healthy gut.

Blueberries ' antioxidants, like vitamin A and retinol, protect your skin from premature aging by fighting free radicals. They can also boost collagen production, resulting in smoother, firmer skin, per a review in Antioxidants.

Related: 10 Collagen-Rich Foods To Add To Your Diet. Chronic inflammation is the driver of most chronic diseases. Fortunately, blueberries are packed with anti-inflammatory compounds that help combat this underlying cause of health problems, per a review in Nutrients.

Various studies have found that blueberries may reduce obesity-induced inflammation, which could improve overall metabolic health. A review published in Clinical Nutrition ESPEN pointed out that the polyphenols found in blueberries—anthocyanins, flavonoids and phenolic acids—have antibacterial and antiviral properties that can help prevent and fend off viral infections.

Research shows that anthocyanins extracted from blueberries inhibit urinary tract infection UTI strains of bacteria. Blueberries contain salicylates, natural chemicals found in aspirin and many fruits and vegetables, per a study in Frontiers in Plant Science. These chemicals may cause issues for those with salicylate sensitivity.

According to StatPearls , if you have a salicylate sensitivity, you may experience adverse reactions like headaches, digestive issues or skin problems after consuming salicylate-containing foods.

One of the simplest and tastiest ways to enjoy blueberries is by sprinkling them over your morning cereal, oatmeal or yogurt. Their natural sweetness complements these breakfast staples perfectly while delivering a healthy dose of antioxidants and essential nutrients.

Try our Breakfast Blueberry-Oatmeal Cakes for a delicious and nutritious breakfast. Toss a handful of blueberries into a blender with your favorite fruits, yogurt or greens.

They enhance the flavor and give your smoothie a nutritional boost. The natural sweetness of blueberries helps reduce the need for added sugars in your blends. Check out these Healthy Blueberry Smoothie Recipes for inspiration. Blueberries can elevate the taste and nutrition of your baked goods.

Making homemade blueberry jam is a fantastic way to enjoy the goodness of blueberries all year round. You can control the ingredients and sugar content, ensuring a healthier spread for your toast, pancakes or sandwiches. Sprinkle blueberries over fresh salads to combine sweetness with tangy dressings and crisp greens.

Blueberries work well with various salad ingredients, like feta cheese, nuts and vinaigrettes, creating a delicious balance of flavors and textures.

This amount provides a substantial dose of antioxidants, vitamins and fiber. Blueberries are not a magical detoxifier but offer certain health benefits. Blueberries are low in calories and packed with fiber, which can help keep you feeling full and satisfied.

Additionally, the antioxidants in blueberries support overall health, which can help maintain a healthy body weight. However, diet and lifestyle factors, such as overall calorie intake and physical activity, play a more significant role in managing body fat than any single food.

Blueberries can be excellent for your health due to their rich nutritional content, including vitamins, fiber and antioxidants. They may reduce chronic disease risk, improve vision, enhance digestion and support overall health.

Additionally, blueberries' antioxidants can help protect your skin from premature aging and reduce your risk of chronic diseases by helping tame chronic inflammation. However, if you have salicylate sensitivities, blueberries may cause adverse reactions. To enjoy blueberries daily, you can include them in your diet by adding them to cereals, smoothies, baked goods, homemade jam or fresh salads.

Related: The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Just as good, though, is research showing that berries deliver a bevy of benefits, including bettering cognitive health, helping prevent cancer , and lowering blood pressure. These antioxidants have anti-inflammatory properties , which may help protect your body from disease as you age.

RELATED: 10 Ordinary Fruits With Amazing Health Benefits. So snag some blueberries , strawberries , raspberries, and blackberries, and start munching. Here are nine potential health benefits that berries offer.

Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than peers who went without these nutrition powerhouses, according to research. In the study, researchers reviewed data from 16, women over age Those with the highest berry intake postponed cognitive decline by about 2.

Berries are sweet but not the kind of sweet that should send people with diabetes running. When it comes to berries, raspberries are one of the best options because they are packed with fiber.

Raspberries contain Department of Agriculture USDA. Another stellar choice: blackberries. These berries have Opt for fresh fruit, as juice is stripped of fiber, and plan on eating berries on their own or when added to another nutritious food like oatmeal , rather than in, say, a muffin made from white flour.

When it comes to diabetes prevention , berries will fit in your healthy diet, too. In fact, one study found that, of about , Chinese adults, those who consumed fresh fruit daily were 12 percent less likely to develop diabetes compared with those who avoided it.

Fruits that are lower on the glycemic index, which includes berries, might be the best options for blood sugar regulation , the researchers point out. In general, when enjoyed whole, these foods carry a low glycemic load , meaning they are unlikely to cause sharp swings in blood sugar levels.

RELATED: The Prediabetes Diet Everyone Should Follow. The same study showed that men with the highest intake of flavonoids, which are abundant in berries, reduced their risk by 40 percent.

Besides eating them plain, you can also get your berry servings by adding them fresh or frozen to other high-nutrition foods such as yogurt and salads.

Indeed, according to the organization, berries may help lower the risk of heart attack in women. She explains that underlying inflammation is a driver of disease, including heart disease and type 2 diabetes which doubles the odds of developing heart disease, according to the Centers for Disease Control and Prevention.

Beyond berries, include as many different-colored fruits and veggies in your diet as possible. RELATED: How to Make Over Your Diet to Be Heart-Healthier.

Because of their fiber and liquid content , berries give us a sense of fullness, Copperman says, and feeling sated is an important part of managing your diet.

Berries are low in calories, too, making them a diet-friendly choice. In 1 cup, raspberries have 64 calories, blackberries have about 65 calories, blueberries have about 86 calories, and strawberries have 48 calories, per the USDA. For example, 10 raspberries have 2. Interestingly, there may be something more going on when it comes to weight loss.

In one study , overweight and obese men in a small randomized, controlled trial who ate a high-fat diet along with just under an ounce of blackberries per day for a week burned more fat and had improved insulin sensitivity compared with the control group. Let kitchen creativity lead you to experiment with berries in nutrition-rich recipes such as fresh fruit sauces and salad dressings, pair them with almonds for a fast snack, or eat them plain.

Scientists discovered that eating just over 1 cup of wild blueberries every day for a month improved blood vessel dilation, in turn lowering systolic blood pressure. A control drink had no effect.

The chemical compounds in berries fight the systemic inflammation that may accompany high blood pressure, helping to make your body healthier overall. RELATED: 5 Lifestyle Changes to Help You Lower Blood Pressure. Flavonoid-packed berries, such as blueberries and raspberries, are an important part of a cancer-prevention diet.

Berries have been shown to help protect against gastrointestinal, breast , and possibly even liver, prostate , pancreatic , and lung cancers , points out one review. That may be because compounds like anthocyanins and flavonoids may help reduce inflammation, protect cells from DNA damage that leads to cancer, and stop the spread of malignant cells.

Again, Copperman stresses, any cancer-preventing benefit is enhanced by the inclusion of many different colors of fruits and veggies.

Probiotics may be important to keep your microbiome the collection of microbes in your gut healthy, but prebiotics matter, too. A healthy microbiome plays an essential role in the immune system and protects against pathogens that could make you sick, per the Harvard T. Chan School of Public Health.

RELATED: 22 Recipes That Can Help Strengthen Your Immune System. Cranberries are the berry most closely associated with urinary tract health. And for good reason, says Binder-McAsey.

coli bacteria strain that contributes to urinary tract infections UTIs. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Blackberries, blueberries, Menstrual health empowerment, raspberries, and strawberries—as well Healtj their Benefitw Berry Health Benefits still-stellar Berry Health Benefits, acai and gooseberries—are Beneftis jam-packed Beneflts nutrition and Healhh remarkably Non-Prescription Antispasmodic Products. Any and all of the types of berries are a boon Benevits your body and brainGluten-Free Coconut Oil support for your fitness goals —offering plenty of reasons why runners should get more of them in their diets. Here, all the benefits of berries and how they promote your overall health and performance. According to data from the American Society for Nutritiona mere 7 percent of Americans eat enough of one very important carbohydrate : fiber. Not only does fiber keep us full, but it also aids in digestionsupports heart healthand lowers risk for several chronic diseases, according to research. What Benefiits are loaded Benefifs health-promoting antioxidants; contain Chromium browser vs Opera phytochemicals; Bfrry fiber, Healtu acids and micronutrients ; and are so versatile Berrry can be added to Non-Prescription Antispasmodic Products any sweet recipe? Berries Benerits among the healthiest foods on the planet because of their beyond impressive nutrition profiles and antioxidant content. Adding them to your diet supports a healthy immune system, along with digestive, cardiovascular and cognitive functions, while keeping you full and boosting energy levels. What types of berries are the healthiest? Perhaps the most well-known berry out there, the blueberry is considered a top superfood because of its antioxidant content and nutritional value. The antioxidants in blueberries fight oxidative stress that can cause major health issues, including cancer, neurodegeneration and early aging.