May 12, 2022
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8 healthiest berries to eat regularly

8 healthiest berries to eat regularly

Berries are not only tasty, but also healthy. They are often used in preserves, jams and desserts. As a rule, they are rich in fiber, vitamin C and antioxidant polyphenols. This means that if you eat them, you will prevent and reduce the symptoms of many chronic diseases.

Here are 8 healthiest berries and reasons why you should eat them as often as possible:

1. Blueberries

Blueberries are rich in fiber, vitamin C, and the antioxidant anthocyanins.

One cup (148 grams) of blueberries contains:

  • Calories: 84;
  • Fiber: 3.6 g;
  • Vitamin C: 16% of the Recommended Daily Intake (RDI) ;
  • Vitamin K: 24% of the RDI;
  • Manganese: 22% of the RDI.

Blueberry Benefits:

  • reduces risk factors for cardiovascular disease;
  • improves insulin sensitivity and reduces the risk of developing type 2 diabetes by up to 26%;
  • improves brain health.

2. Raspberry

Raspberries are rich in fiber and antioxidant polyphenols.

One cup (123 grams) of raspberries contains:

  • Calories: 64;
  • Fiber: 8 grams;
  • Vitamin C: 36% of the Recommended Daily Intake (RDI);
  • Vitamin K: 8% of the RDI;
  • Manganese: 36% of the RDI.

Raspberry Benefits:

  • Helps reduce post-workout oxidative stress and speed up muscle recovery
  • black raspberries reduce risk factors for cardiovascular disease, blood pressure and blood cholesterol levels;
  • Black raspberries also reduce inflammation in people with metabolic syndrome.

3. Goji Berries

They are grown in China and used in traditional medicine. But now they have become popular in the Western world as well.

One serving (28 grams) of dried goji berries contains:

  • Calories: 98;
  • Fiber: 3.7 grams;
  • Vitamin C: 15% of the Recommended Daily Intake (RDI);
  • Vitamin A: 42% RSNP;
  • Iron: 11% of the RDI.

Benefits of goji berries:

  • drinking goji berry juice for 2 weeks increases metabolism and reduces waist size in overweight people;
  • improve eye health;
  • increases the level of antioxidants in the blood.

4. Strawberries

Strawberries are one of the most commonly consumed berries in the world and one of the best sources of vitamin C.

One cup (144 grams) of strawberries contains:

  • Calories: 46;
  • Fiber: 3 grams;
  • Vitamin C: 97% RSNP;
  • Manganese: 24% of the RDI.

The benefits of strawberries:

  • Helps control blood sugar levels, which is important for preventing diabetes;
  • Improves heart health and reduces the risk of heart attack;
  • May reduce the risk of type 2 diabetes by as much as 18%;
  • Reduces inflammation by lowering inflammatory chemicals in the blood
  • Reduces oxidative stress and levels of inflammatory chemicals in people at high risk for esophageal cancer.

5. Blueberries

Blueberries are very similar to blueberries and are often confused. Blueberries are from Europe, while blueberries are from North America.

100 grams of blueberries contain:

  • Calories: 43;
  • Fiber: 4.6 grams;
  • Vitamin C: 16% of the Recommended Daily Intake (RDI);
  • Vitamin E: 12% of the RSNP.

Benefits of blueberries:

  • Reduces the level of cholesterol in the blood;
  • Helps to lose weight;
  • A diet rich in blueberries, whole grains, and fish lowers blood sugar levels in people with high levels;
  • Reduces inflammation in people at risk for heart disease or metabolic syndrome.

6. Acai Berries

Acai berries grow on acai palm trees in the Brazilian Amazon region.

100 grams of acai berry puree contains:

  • Calories: 70;
  • Fiber: 5 grams.
  • Acai berries are one of the best sources of antioxidant polyphenols. They can contain up to 10 times more antioxidants than blueberries.

Acai Berry Benefits:

  • Reduces the level of cholesterol in the blood;
  • Prevents oxidative stress after exercise;
  • Reduces symptoms of osteoarthritis.

7. Cranberry

Cranberries are an extremely healthy product with a sour taste. Juice is most often made from them, and the berries are not eaten raw.

  • 1 cup (110 g) cranberries contains:
  • Calories: 46;
  • Fiber: 3.6 g;
  • Vitamin C: 16% of the Recommended Daily Intake (RDI);
  • Manganese: 12% off (DV).

Like other berries, cranberries are rich in antioxidant polyphenols. However, most of them are found in the skin of the cranberry.

The benefits of cranberries:

  • Reduces the risk of urinary tract and stomach infections;
  • Improves heart health;
  • Reduces cholesterol levels, blood pressure, oxidative stress and stiffness of the arteries.

However, it is better to avoid varieties of cranberry juice with a lot of sugar.

8. Grapes

This berry is very popular: it is eaten raw, dried or crushed to make juices.

  • One cup (151 grams) of grapes contains:
  • Calories: 104;
  • Fiber: 1.4 grams;
  • Vitamin C: 5% of the Recommended Daily Intake (RDI);
  • Vitamin K: 18% of (DV).

The skin and seeds of grapes are an excellent source of antioxidant polyphenols.

The benefits of grapes:
The polyphenol extracts in grape seeds can lower both blood pressure and heart rate;
Eating grapes or raisins 3 times a week reduces the risk of type 2 diabetes by 12%;
Reduces blood cholesterol and oxidative stress in people with high cholesterol;
Improves brain health.

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