The Power Of The Berry – 6 reasons berries can help your health

Strawberries, blackberries, raspberries, oh my! It might be time to add some of these berries to your weekly grocery list. Besides giving a sweet taste, berries are packed with many health benefits. Even the bright colors show off how antioxidant-packed these fruits can be. Why add berries to your diet? We list six different reasons how berries can help with aging. As a bonus, find out which berry is considered the “superhero” berry at the end of the article!

1. They can help prevent or manage diabetes

Berries are the perfect level of sweetness to enjoy, but not too sweet that those affected by diabetes cannot enjoy them. For those with diabetes, raspberries will be your best option. They are filled with 8 grams of fiber per cup and 15 grams of carbohydrates per cup. Blackberries are another great source of fiber with 8 grams per cup as well. This can help manage sugar levels and diet among those affected by diabetes. As for prevention, berries are the best option for blood sugar regulation. Since berries have a lower glycemic load, causing them to be unlikely to spike large changes in blood sugar levels, they are the perfect treat for preventing diabetes.

2. They reduce inflammation and prevent heart disease

According to the American Heart Association, berries are classified as a superfood, alongside protein packed foods like salmon and nuts. They earned a spot on the superfood list by being very high in flavonoids, an antioxidant compound associated with lowering the chance of developing heart disease. Berries have actually been found to help lower the risk of heart attacks in women. By consuming berries, one can decrease their cholesterol levels, reduce body mass index, and control their blood sugar. This same antioxidant helps to promote healthy cell function. To help aid the power of berries, make sure to include lots of veggies in your diet as well.

3. They can help maintain or lose weight

Looking to slim down by a few pounds, or even just keep the weight off? Well berries will be your best friend! Being packed in fiber and liquid, they help keep us full and satisfied. Since berries are so low in calories, it makes them easy to choose as a high volume snack. One cup of raspberries has 64 calories, one cup of blueberries has 86 calories, and one cup of strawberries has 64 calories. Berries can also be included into diets in which fruits are not often included, like the ketogenic diet which restricts carbohydrate intake. In 10 raspberries, there are 2.3 grams of carbs, making them a safe choice for keto followers. Berries do not even need to just be eaten on their own. Try adding some berries to your lunch salad, or pairing them with dark chocolate for a late night treat.

4. They lower blood pressure

Another compelling reason to add berries into your diet is that they can help control and lower blood pressure. Blueberries have anthocyanins which help circulate your bloodstream and improve blood vessel function. Just by eating a little more than one cup of wild blueberries everyday for one month can help improve blood vessel function and lower blood pressure. Just the chemical compound makeup of berries can help fight systemic inflammation. This not only lowers high blood pressure, but keeps your body healthier in the long run.

5. They help with gut health

Many use probiotics to keep a healthy gut but often forget about the importance of prebiotics as well. Berries fall into the category of prebiotics, which are fiber-rich foods that help probiotics in the gut. The combination of pre and probiotics makes a healthy microbiome, which keeps our immune system healthy and protects against pathogens that make us sick. The fiber in berries also helps our gut with bowel passing movements. Try adding a few berries to your morning yogurt to get your daily fix of prebiotics and probiotics together.

6. They can help fight cancer

Just under forty percent of men and women will be diagnosed with cancer at some point in their life. Without any steady cure, one way to not become a part of this scary statistic, is to use preventative tricks. Believe it or not, eating berries can help prevent cancer. They have been shown to protect against many forms of cancer such as breast, prostate, and lung cancers to name a few. Since berries are packed in anthocyanins and flavonoids, they can reduce inflammation which slows the spread of malignant cells.

BONUS: Best Berry Award

Which berry wins the best berry award? Drumroll please…blueberries! Blueberries are the most nutrient packed berry, containing a larger amount of antioxidants than other berries. They are also filled with larger amounts of vitamins and minerals, like vitamin C. They are found to be the best berry to help reduce heart disease and diabetes. So next time you are in the fruit aisle, deciding which berry to buy, put a few packages of blueberries in your cart!

Margaret Davis

Margaret Davis is a junior studying advertising at Temple University. She is thrilled to be joining the HappyNeuron Pro team as the Content Marketing Intern. With her previous experience working on PR and Social Media campaigns, Margaret hopes to bring a variety of skills to the team.

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