A half-cup of the serving of berries contains:-
Berries are probably one of the most versatile fruits on this planet. We can gather them in the wild, grow them in the backyard or even buy them at the grocery store. There are dozens of varieties of berries like blueberry, raspberry, and the most ever popular strawberry the whimsically named gooseberry. Many berries are classified as superfoods due to their wonderful nutritional power in tiny packages.
There are so many ways to enjoy this delicious fruit as fresh even cooked into some of your favorite recipes. However, you may lose a slight amount of vitamin C if cook berries. Hereunder are some ways you can get more berries in your diet.
Berries of all kinds are rich in antioxidants and can prevent cell damage and may reduce the risk of certain diseases in our bodies.
Free radicals are unstable molecules that are beneficial in small amounts but can damage cells when their numbers get too high, causing oxidative stress. Berries are an excellent source of antioxidants that can help keep these free radicals under control. The latest study described that berries, blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruit, next to pomegranates. It can be summarized that berries are high in antioxidants like anthocyanin, ellagic acid, etc. that prevent your cells from free-radical damage.
Human studies submit that berries may protect your cells from high blood sugar levels, help increase insulin sensitivity and reduce blood sugar & insulin response to high carbohydrate meals. In one study in healthy women, eating 150 grams of strawberries or mixed berries with bread led to a 24-26% reduction in insulin levels as compared to taking breaks alone. Hence, berries may improve blood sugar and insulin response if consumed with high carbohydrates foods.
Fiber slows down the food movement through your digestive tract, leading to a decrease in hunger and an increase in fullness. This may decrease your calorie intake and make weight management easier for you. For this, berries are a good source of fiber including soluble fiber. Further, fiber helps reduce the number of calories you absorb from mixed meals.
In a study with metabolic syndrome who consumed beverages made from freeze-dried strawberries daily experienced an 11% drop in LDL (bad) cholesterol within 8 weeks. Further, berries may help prevent LDL cholesterol which is believed to be a major risk factor for heart disease. Hence berries are a heart-healthy food.
Berries are a good source of antioxidants that help control free radicals, one of the leading causes of skin damage that contributes to aging. Collagen is a protein that is part of the structure of your skin, which allows the skin to stretch and remain firm. When collagen is damaged, your skin may slump and develop wrinkles. Berries contain the antioxidant ellagic acid & collagen, which may help decrease wrinkling and other signs of skin again related to sun exposure.