Bursting with antioxidants, vitamins, minerals, and fiber- Berries are dubbed as one of the “healthiest food” that a person should eat. Though not all are commercially available, popular varieties of berries are blackberries, blueberries, raspberries, and strawberries. These fruit gems are highly perishable and often expensive, yet due to its deliciously sweet flavor and impressive health benefits, one could not resist to have a taste.

Regardless of the variety, berries of all kinds are great options to be included in the diet. They are known as top sources of vitamins, minerals, and disease-fighting nutrients. Let’s unleash the different health benefits these fruits have to offer and know why it is berry good for you:

• It helps you prevent heart diseases. According to American Heart Association, eating 3 or more servings of blueberries and strawberries each week reduced the risk of heart attack and significantly lower risk of CVD-related deaths. These are attributable to its flavonoid and anthocyanin content. These compounds help dilate arteries, reducing the buildup of artery-clogging plaques.

• It reduces the risk of neurological diseases. Data reported that men and women had a 25 percent reduced risk of developing Parkinson’s disease if they ate berries 2x or more each week, according to a study from the American Academy of Neurology.  Phenolic compounds are responsible for protecting brain cells from damage.

• It helps fight off cancer. Berries in general contain anthocyanins, flavonoids and ellagic acid. These compounds act as an antioxidant that deactivates specific carcinogens that slows the reproduction of cancer cells. In addition, berries have shown to inhibit the transition of tumors from a benign state to a malignant state.

• It eases inflammation. Eating berries can protect against inflammation and free radicals by disengaging the inflammation signals triggered by inflammatory cells-cytokines and COX-2. 

• It is loaded with nutrients. Berries are low in calories and extremely nutritious. In addition to being a good source of fiber and antioxidant-rich, they also contain several vitamins and minerals like manganese, copper, folate and Vitamin K.

Berries are just undeniably delicious. They are many ways to incorporate these into your diet- fresh or frozen, eaten as a snack, or tossed in a salad. The bottom line is, including it in your diet can greatly improve your overall health. So, go on and don’t hesitate to enjoy a cup of berries in every possible way.

//JBC

References:

Healthline. 11 Reasons Why Berries are Among the Healthiest Foods on Earth. https://www.healthline.com/nutrition/11-reasons-to-eat-berries#TOC_TITLE_HDR_12

Observer. 8 Ways Berries Battles for Your Health. Retrieved from https://observer.com/2017/05/berries-health-benefits-heart-disease-cancer/

Science Daily. Eating Berries Lowers Risk of Parkinson’s. Retrieved from https://www.sciencedaily.com/releases/2011/02/110213162726.htm

National Public Radio. Women with a Berry snacking Habit may Have Healthier Hearts. Retrieved from  https://www.npr.org/sections/thesalt/2013/01/14/169323332/women-with-a-berry-snacking-habit-may-have-healthier-hearts