Berries are among the healthiest foods you can eat, as they’re low in calories but high in fiber, vitamin C, and antioxidants. They are delicious, nutritious, and provide a number of impressive health benefits.
Some of the reasons why we need to include these tasty treats in our diet on a regular basis are:
Stay Young
Berries are high in antioxidants like anthocyanins, which may protect cells from free radical damage. Antioxidant ellagic acid present in berries is responsible for maintaining a wrinkle-free and youthful skin.
Sugar Check
Test-tube and human studies suggest that berries may protect cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals.
Weighing Scale Friendly
Berries contain fiber, which increases feelings of fullness, as well as reduce the number of calories your body absorbs from mixed meals. The carb and fiber counts per 100 grams of berries:
– Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
– Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
– Strawberries: 7.7 grams of carbs, 2.0 of which are fiber
– Blueberries: 14.5 grams of carbs, 2.4 of which are fiber
Heart Throbs
Berries have been shown to lower LDL (bad) cholesterol levels and help reduce risk of heart disease. They also improve the function of arteries. Studies show that berries improve endothelial function in individuals with metabolic syndrome and thus promote their function of checking blood pressure and keep blood from clotting among others.
Cancer Fighter
Several studies suggest that berries may protect against cancer of the oesophagus, mouth, breast, and colon. Another study found that all types of strawberries had strong, protective effects on liver cancer cells.
Brain Treat
According to a study, women who ate berries frequently could prevent the process of mental decline that comes with age and have better thinking, reasoning, and memory. Some studies have also suggested that berries may help prevent Alzheimer’s disease and Parkinson’s disease.
Berry Good
Berries are undeniably delicious. They make a wonderful snack or dessert, whether you use one type or a mix of two or more. Though they’re naturally sweet and require no additional sweetener, adding a bit of whipped cream can transform them into a more elegant dessert. You can also have berries topped with either plain Greek yogurt or cottage cheese, along with some chopped nuts.
Some other fun ways of having berries include:
Berry Smoothie Bowl – Start with a base of frozen, sliced bananas. Blend in a food processor and then add the berries of your choosing. Blend until smooth. The result is an unbelievably addictive smoothie bowl. You can top with whole fruit for added flavor.
Triple Berry Sauce – Homemade berry sauce is perfect on pancakes and over ice cream. Add berries and half a cup of sugar into a saucepan over medium heat. Stir continually, dissolving the sugar. Let the mixture simmer for about 10 minutes, stirring every few minutes. If you’d like the mixture to be thicker, simply add a little bit of cornstarch. Remove from the heat and you’re good to go!
Berry Ice Cubes – Make your own berry ice cubes to infuse your water or add to your drinks. Simply fill an ice cube tray with berries and add water.
Frozen Yogurt Sticks – For a perfect summer treat, place berries on skewers, cover the berries with vanilla yogurt, and freeze. You can add some healthy toppings also.