16 Nov Why Natural Berries are among the Healthiest Food on Earth?
Berries are among the healthiest foods you can eat.
They are delicious, nutritious and provide a number of impressive health benefits.
Berries contain antioxidants, which help keep free radicals under control. Free radicals damage your cells when present in excessive amounts. Antioxidants can help neutralize these compounds.
Berries are a great source of antioxidants, such as anthocyanins, ellagic acid and resveratrol. In addition to protecting your cells, these plant compounds may reduce the risk of disease.
One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage. In another study, when healthy people consumed 17 ounces (500 grams) of strawberry pulp every day for 30 days, one pro-oxidant marker decreased by 38%.
Berries May Help Improve Blood Sugar and Insulin Response
Berries may improve your blood sugar and insulin levels.
In one study of healthy women, consuming 5 ounces (150 grams) of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone Moreover, in a six-week study, obese, insulin-resistant people who consumed a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than the group who consumed smoothies without berries.
Berries Provide Many Nutrients
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. In fact, one cup of strawberries provides a whopping 150% of the RDI for vitamin C
With the exception of vitamin C, all berries are fairly similar in terms of their vitamin and mineral contents.
Berries May Help Lower Cholesterol Levels
Black raspberries and strawberries have been shown to help lower cholesterol in obese people and those with metabolic syndrome In one study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily for
They May Help Keep Your Arteries Healthy
In addition to lowering cholesterol, berries provide other benefits for heart health. One of these is better function of your arteries.
The cells that line your blood vessels are called endothelial cells. These cells help control blood pressure, keep blood from clotting and perform other important functions.
Excessive inflammation can damage them, inhibiting proper function. The term for this is endothelial dysfunction, and it’s a major risk factor for heart disease
Berries have been shown to improve endothelial function in studies in healthy adults, individuals with metabolic syndrome and smokers.
In a controlled study of 44 people with metabolic syndrome, those who consumed a daily blueberry smoothie showed significant improvements in endothelial function, compared to those who consumed a smoothie without blueberries.