Berries are among the healthiest foods you can eat. They’re delicious, nutritious, and provide a number of impressive health benefits. Here are 6 good reasons to include berries in your diet.
1.Loaded with antioxidants
Berries contain antioxidants, which help keep free radicals under control. Free radicals are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress. Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk
One study in healthy men found that consuming a single, 300-gram of blueberries helped protect their DNA against free radical damage.
2.May be good for your skin
Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging. Though research is limited, ellagic acid appears responsible for some of the skin-related benefits of berries.
Test-tube and animal studies suggest that this antioxidant may protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin.
3.May help lower cholesterol levels
Berries are a heart-healthy food. Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome. In an 8-week study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily experienced an 11% drop in LDL (bad) cholesterol.
What's more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease.
4.Help fight inflammation
Berries have strong anti-inflammatory properties. Inflammation is your body's defense against infection or injury. However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress, inadequate physical activity, and unhealthy food choices.
This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity. Studies suggest that the antioxidants in berries may help lower inflammatory markers.
5.May help keep your arteries healthy
In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of your arteries. The cells that line your blood vessels are called endothelial cells. They help control blood pressure, keep blood from clotting, and perform other important functions.
Excessive inflammation can damage these cells, inhibiting proper function. This is referred to as endothelial dysfunction, a major risk factor for heart disease.
Though fresh berries are considered healthiest, berries in processed form may still provide some heart-healthy benefits. Baked berry products are considered processed, whereas freeze-dried berries are not.
6.May help improve blood sugar and insulin response
Berries may improve your blood sugar and insulin levels. Test-tube and human studies suggest that they may protect your cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals. Importantly, these effects appear to occur in both healthy people and those with insulin resistance.
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