Editor’s note: This article has been reprinted. First published November 21, 2016.
What would the world be like without the fresh, delicious taste, color, and texture that berries provide to our diet? More specifically, what if berries taste good but don’t provide all the nutrients? There is a possibility that we may not be healthy. Surprisingly, their many health benefits come packaged with flavor and vibrant colors.1
Berries are rich in vitamins, minerals and micronutrients that provide a variety of health benefits. Some of the berries themselves are relatively new to North America.
All berries contain similar amounts of vitamin C, but one cup of berries contains 150% of the dietary intake (RDI).2 Berries are also relatively low in calories. One cup of strawberries contains 49 calories and one cup of blueberries contains 84 calories.3
Almost everyone can eat berries in moderation, including those on a vegetarian, vegan, paleo or Mediterranean diet. Just make sure that berries are actually fresh fruit without any additives like sugar and that you pay attention to the amount of fructose you consume.
Super antioxidant effects of berries
One of the most groundbreaking properties of berries is their antioxidant power, which inhibits free radicals and fights inflammation.4 Authority Nutrition explains:5
“Free radicals are unstable molecules that occur as a normal by-product of metabolism. It is important to have small amounts of free radicals in the body to defend against bacteria and viruses.
However, free radicals can also damage cells if present in excessive amounts. Antioxidants can neutralize these compounds.”
One study found that nutritional stress is one of the most important negative health factors. The lack or complete absence of some nutrients depends on many factors, but it certainly affects the physiological state.
The damaging effects of poor nutrition are associated with adrenal function, increasing the release of catecholamines into the blood while suppressing insulin production in the pancreas.6 Catecholamines are neurotransmitters such as epinephrine and dopamine that affect the nervous system.7
Some of the most important antioxidants contained in berries are anthocyanins, flavonols, ellagic acid, and resveratrol, which protect cells and fight disease. For example, blueberries, strawberries, raspberries, cranberries, and blackberries are known to be the world’s best sources of bioactive compounds (BACs).8
These antioxidant compounds protect the heart when consumed in beneficial amounts and can alleviate and prevent a variety of diseases and disorders, such as neurodegeneration, diabetes, inflammation, and even cancer.9
Black, Red, and Blue Berries Fight Oxidative Stress
Strawberries, blueberries, and blackberries have been utilized for their ability to lower oxidative stress. News Medical calls it “an imbalance between the body’s ability to produce free radicals and counteract or detoxify their harmful effects through neutralization by antioxidants.”10 One study states:11
“Oxidative stress is a normal phenomenon in the body… (it) can also be viewed as an imbalance between the body’s pro-oxidants and antioxidants… the potential harmful effects of free ROS (reactive oxygen species) and RNS (reactive nitrogen species). Radicals that cause phosphorus biological damage are called oxidative stress.
The fundamental steps of cancer development, mutation, and aging are the result of oxidative damage to intracellular DNA. “A list of oxidized DNA products that can cause mutations and cancer has now been identified.”
Another study found that blueberries, blackberries, and raspberries had the highest antioxidant energy among the most common fruits except pomegranate.12 Additionally, blueberries are an example of a food containing antioxidants that have been linked to improved cognition along with reduced neurodegenerative oxidative stress.
An Italian study found that about 2 cups of blueberries helped prevent DNA damage. Ten young volunteers were given a corresponding dose of blueberries (or a “placebo” of sorts). When blood tests taken before and after were evaluated, the blueberry group showed a significant reduction in DNA damage within one hour.13
In another review, 31 healthy people ate roughly the same amount of strawberry puree every day for 30 days, and their oxidants and antioxidants maintained certain levels. One pro-oxidant marker was reduced by 38%.14
Berries provide a variety of benefits for your entire body
Eating berries has many benefits, as proven in clinical studies, including:
• Improves blood sugar and insulin response.The same goes for eating high-carbohydrate foods. One study involved women who ate bread containing strawberries, bilberries, or lingonberries (refined carbohydrates cause high glucose and insulin responses) and women who ate raspberries, cloudberries, or chokeberries, and their insulin levels decreased by 24% to 26%. % decreased.15
• Berries contain a lot of fiber, Contains insoluble fiber, which slows down the rate at which food passes through the colon and consequently reduces hunger. This reduces calorie intake.16 You can absorb up to 130 fewer calories per day.17
• It can potentially heal your skin.Reduces wrinkles and skin damage caused by free radicals18 (especially ellagic acid), which blocks the production of enzymes that break down collagen.19
• Strawberries prevent cancerDue to anthocyanins, ellagic acid, and resveratrol20 Content. Studies have shown that raspberries have a positive effect on colon cancer patients, and strawberries have been shown to have a beneficial effect on liver cancer cells.21
• Improves heart health and artery function This is an additional benefit. Endothelial cells that line blood vessels regulate blood pressure and prevent blood clotting. Although inflammation is damaging, berries have been shown to improve endothelial function in both healthy and unhealthy patients.22
Cranberries, acai berries, raspberries, strawberries, blackberries, and blueberries contain a lot of polyphenols, flavonoids, and anthocyanins, and are known to be the healthiest for women’s hearts.23
Even Less Familiar Berries Have Benefits
There are hundreds of different types of berries around the world, many of which have amazing health benefits, including:
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Tart and flavorful, the small maqui berries grow wild in southern Chile. They have been used for therapeutic purposes for thousands of years, primarily to fight inflammation, which is also supported by modern research.24 It is famous for containing anthocyanins and polyphenols, as well as vitamin C, iron, calcium, and potassium. |
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The tangy camu camu fruit, about the size of a large grape, grows in the thickets of the Amazon. It is known to fight colds and flu well due to its rich vitamin C content. It is said to be 60 times more abundant than oranges.25 Studies have shown that it is good for the eyes, skin, gums and brain function, and has many other benefits. |
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Goldenberries are named for their color and are typically sold dried rather than fresh in the United States. Goldenberries are known to help you feel full, help you eat less, and regulate your metabolism. It is rich in fiber, protein, and B vitamins, and also contains many anti-inflammatory antioxidants.26 |
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Not only is it related to cardiovascular health,27 Acai berries from the Amazon rainforest contain 10 times more antioxidant vitamins than grapes and twice as much as blueberries. |
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Acerola cherries are found in areas such as South America, southern Mexico, and Asia. It contains a lot of vitamin C. This is nine times the amount found in oranges and more than any other food source. Keeping it low in calories, it contains high amounts of beta-carotene and flavonoids.28 |
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Pacific Island noni fruit has a long history of traditional medicinal uses for everything from urinary tract infections to menstrual cramps, diabetes and liver disease. Contains vitamins C, B3 (niacin), A, calcium, iron, and potassium. |
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Boysenberries, a cross between blackberries and raspberries or loganberries, have unique nutritional benefits. Although it contains a significant amount of carbohydrates per 1-cup serving, it also contains fiber, minerals, vitamins, and 2.5 grams of protein.29 |
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According to the report, acai berry was also included in the superfood category as it is rich in anthocyanins and is known to have high antioxidant activity and cell protective properties.30 It also contains 19 amino acids and fatty acids, which protect nerves and are good for the heart.31 |
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Bilberries are smaller than blueberries, but otherwise similar, and contain impressive amounts of antioxidant anthocyanins. It is known to have the ability to overcome diabetes.32 Not only does it improve night vision, it also protects your eyesight and improves the symptoms of cataracts and macular degeneration.33 |
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Aronia, also called black chokeberry, is native to the eastern United States and Europe. It is about the size of a large blueberry and contains five times more flavonoids and anthocyanins than cranberry juice, and has an action related to cervical tumor cells.34 Although aronia is not very tasty due to its bitter taste (hence its household name), it is nonetheless a popular ingredient in teas and desserts. |
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The bright red goji berry (aka wolf berry) is grown in Nepal and Tibet and has long been used in traditional medicinal remedies associated with longevity, strength, mood and sexual vitality. Studies have shown that goji berries are beneficial for diabetes, protect the heart, improve sexual function, and benefit both the brain and vision.35 |
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Gooseberries, famous for their sour and sour taste, were a favorite food in the tart pies my grandmother used to make. Unlike most other berries with translucent skin and ribbed flesh, gooseberries contain a lot of fiber, potassium and 70% of your daily vitamin C needs. One study found it useful in treating and preventing cancer.36 |
Be aware of the fructose in berries
Although fruit has health benefits, it is important to keep in mind that excessive amounts of fructose are never good for your health. Health benefits are only possible when the fruit is whole (even pure) and only with the fruit. Not to mention, snacks like canned varieties and fruit roll-ups often don’t contain much sugar or, worse, high fructose corn syrup.
Check food labels to make sure you’re not bringing anything toxic home for your family to consume. If possible, choose organic products, whether you buy berries or other fruits and vegetables.
