Berries are rich in antioxidants. It can fight against free radicals and reduce the occurrence of oxidative damage.
The bio-active components of berries are mainly phenolic compounds such as – phenolic acids, flavonoids (like- tannins, anthocyanins, flavonols) and ascorbic acid, has potent antioxidant functions. They can reduce inflammation, can lower the risk of cardiovascular disease and cancers. (2)
Berries are nutritious, delicious and have numerous health benefits.
1 cup (144 gm) Berries provide : (1)
Fibers : 7.6 gm
Vitamin C : 30.2 mg
Vitamin E : 1.7 mg
Calcium : 41.8 mg
Potassium : 233 mg
Magnesium : 28 mg
Phosphorus : 31.7 mg.
Lower Blood Sugar
Berries can help to improve insulin levels and blood sugar.
The incidence of type 2 diabetes is increasing worldwide. The anti-diabetic properties of blueberry can help to lower blood sugar level. (3)
A study has shown that berries rich in polyphenols decreases the postprandial glucose response to sucrose in healthy subjects. Sucrose increases postprandial blood glucose concentrations, and diets with a high glycaemic may be associated with increased risk of obesity, type 2 diabetes and CVD. (4)
(also read –> Amla or Indian Gooseberry For Diabetes)
Rich in Fibers
Berries are low in calories but rich in fibers. It not only keeps your gut healthy but also helps you to stay fuller for a longer period. Berries promote weight loss by increasing your metabolic rate.
Posses Anti-inflammatory Properties
Berries have anti-inflammatory properties. Chronic inflammation leads to several diseases like- obesity, heart disease, diabetes. But the antioxidants in berries can reduce inflammation.
Good for Heart
Berries can also help to lower the bad LDL cholesterol level in blood.
In a study, it has been found that Raspberry decreases cholesterol level and inflammatory cytokines and thus help in vascular endothelial functions in patients with metabolic syndrome. (5)
Another study concludes that Strawberry reduces oxidative damage and lowers the LDL level and keeps your heart healthy. (6)
(also read –> Can Sesame Seeds Help To Control Your Cholesterol Levels?)
Good for Skin
As I told earlier, berries are rich in antioxidants. They are really good for the skin. The antioxidants help to control free radicals and reduces the signs of ageing like – wrinkles, fine lines, blemishes.
Collagen is the protein in your skin, but when it is damaged, you may develop wrinkles. The ellagic acid content in berries helps to protect your skin collagen from any damage caused by U.V rays, pollution etc. and keep your skin glowing and wrinkle-free. (7)
(also read –> Dietary Tips For Healthy And Glowing Skin)
Antioxidants like – revesterol, ellagic acid, anthocyanins, ascorbic acid help to protect from cancer risks.
Red Raspberry is a potent anticarcinogen against different types of cancers. It contains strong antioxidants such as Vitamin C, quercetin and gallic acid that can fight against cancer, heart disease and age-related decline. They are high in ellagic acid, which has potent chemopreventative, and anti-inflammatory properties.
Good for Eyes
Blueberries are very good for your eyesight. It may help to reduce your risk of cataracts, glaucoma.
Good for Memory
Blueberries are also good for the brain. Studies have shown that blueberries may not only help improve learning and memory capacity but also can fight the effects of Alzheimer’s disease and dementia.