Berries are small, soft, round fruits with various colors - mostly blue, red, or purple. They are sweet or sour and are often made into preserves, jams, and desserts. Berries have a good nutritional profile. They are high in fiber, vitamin C, and antioxidant polyphenols.
Therefore, including berries in your diet may help prevent and reduce the symptoms of many chronic diseases. Here are the 8 healthiest berries for you to eat.
1. Blueberries
Blueberries may reduce the risk of diabetes. Studies have shown that blueberries, or bioactive blueberry compounds, can improve insulin sensitivity and reduce the risk of developing type 2 diabetes by up to 26%.
Research has shown that people who eat blueberries also experience slower cognitive decline, meaning their brains remain healthier as they age. Blueberries contain high fiber, vitamin C, and antioxidant anthocyanins. Eating blueberries can help reduce risk factors for heart disease and diabetes.
2. Raspberry
Most of the raspberries we eat are the American Red or European Red varieties. However, there are so many different types of raspberries out there. For example, black raspberries have also been shown to have various health benefits. In fact, they may be especially beneficial for heart health.
Black raspberries have been linked to lower heart disease risk factors, such as blood pressure and blood cholesterol. Black raspberries can help reduce inflammation in people with metabolic syndrome. Raspberries are with fiber and antioxidant polyphenols. Black raspberries, especially, may benefit heart health.
3. Goji berries
Goji berries contain a lot of vitamin A and zeaxanthin, both are important for eye health. Consuming 14 grams daily of a patented milk-based goji berry formula reduces age-related decline in eye health. Consuming goji berries can increase zeaxanthin levels in the blood.
Goji berries are rich in nutrients that support eye health. They also contain important antioxidants.
4. Strawberry
Strawberries are good for heart health. People who ate more than 3 servings of strawberries and blueberries per week had a more than 30% lower risk of heart disease. Strawberries can reduce many risk factors for heart disease, including blood cholesterol, triglycerides, and oxidative stress.
Strawberries reduce inflammation by lowering inflammatory chemicals in the blood too, such as IL-1β, IL-6, and C-reactive protein (CRP). In addition, strawberries can also help control blood sugar, so they are important fruit for preventing diabetes.
Strawberries are high in vitamin C. They can help reduce risk factors for heart disease and control blood sugar.
5. Bilberry
Studies have shown that bilberries are effective in reducing inflammation. Some believe that eating bilberries or drinking bilberry juice can reduce inflammation in people at risk for heart disease or metabolic syndrome.
Eating a diet rich in bilberries, whole grains, and fish can lower blood sugar in people with high blood sugar. Bilberries may also increase HDL cholesterol and lower LDL (bad) cholesterol. Like blueberries, bilberries are effective in reducing inflammation. They may also help with weight loss and lower blood cholesterol.
6. Acai
Acai berries are one of the best sources of antioxidant polyphenols and may have 10 times the antioxidant content of blueberries. When consumed as a juice or pulp, acai berries can increase antioxidant levels in the blood and reduce chemicals associated with oxidative stress.
Acai berries are high in antioxidants, which may help lower blood cholesterol, oxidative stress, and even symptoms of osteoarthritis.
7. Cranberry
Like other berries, cranberries contain antioxidant polyphenols. The best-known health benefits of cranberries are their ability to help reduce the risk of urinary tract infections (UTIs). Certain properties of cranberries prevent E. coli from adhering to the walls of the bladder or urinary tract, thereby reducing the risk of infection. Helicobacter pylori is a bacterium that can cause stomach ulcers and stomach cancer. Numerous studies have shown that cranberry juice prevents Helicobacter pylori from attaching to the stomach lining, helps prevent infections, and can be used as a complementary treatment to antibiotics.
8. Grapes
Grape skins and seeds are an excellent source of antioxidant polyphenols. Studies have shown that grape seed polyphenol extract can reduce blood pressure and heart rate. Grapes, especially the seeds and skins, are rich in antioxidants.
They may help lower blood cholesterol and the risk of type 2 diabetes, while also benefiting brain health.
