A half-cup of a serving of berries contains:-
Berries are one of the most versatile little foods on our planet. We can gather them in the wild, grow them in a backyard or even buy them at the grocery store. There are dozens of varieties of berries found in the market like, blueberry, raspberry, and the most ever popular strawberry. Many berries are classified as superfoods due to their wonderful nutritional power in a tiny package.
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. It can be summarized that berries may protect your cells from free radical damage in the body due to its high antioxidants like anthocyanin and ellagic acid.
Studies have shown that berries may protect your cells from high blood sugar levels, help increase insulin sensitivity and reduce blood sugar. A study in healthy women, described that eating 150 grams mixed berries with bread led to a 24-26% reduction in insulin levels as compared to taking a break alone. Hence, berries may improve blood sugar and insulin response if consumed with high carbohydrates foods.
Studies show that due to presence of nutrient such as high soluble fiber in the berries slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness for more time. 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.
A study showed that who consumed beverages made from freeze-dried strawberries or berries 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.
As clear from nutritional facts that berry is 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.