the best 8 of the Healthiest Berries You Can Eat
The best foods to eat are berries. They're full of nutrients, with a lot of fiber, vitamin C, and antioxidants in them. They have a lot of health benefits for your body, like lessening the symptoms of long-term illnesses. Besides jams, desserts, and even some preservatives, berries can also be found in a lot of things.
Berries are small, soft, round fruits that are mostly blue, red, or purple. They have a sweet or sour taste and are often used in things like preserves, jams, and desserts.
A lot of berries have a good amount of nutrition in them. They usually have a lot of fiber, vitamin C, and polyphenols, which are good for your body.
As a result, adding berries to your diet may help you avoid or lessen the symptoms of many chronic diseases.
Here are eight of the best berries you can eat.
1. In this case, blueberries.
If you want to get a lot of vitamin K, eat a lot of blueberries.
One cup (148
grams) of blueberries has the following nutrients in it:
- Fiber has 3.6 grams.
- Vitamin C: 16% of the daily value (DV)
- Vitamin K: 24% of the DV is vitamin K.
- Manganese: 22% of the DV
Anthocyanins, which are antioxidant polyphenols, are also found in blueberries.
Anthocyanins found in blueberries may help healthy people and those who are at risk for heart disease stay healthy.
- As a bonus, blueberries can help with other parts of heart health, too.
- lowering the amount of LDL (bad) cholesterol in the blood
- making arteries work better to reduce the risk of a heart attack
If you eat blueberries, you may also be less likely to get diabetes. A lot of research shows that blueberries or bioactive blueberry compounds can improve insulin sensitivity and cut the risk of type 2 diabetes by up to 26% if you eat a lot of them.
People who
eat blueberries also have slower rates of cognitive decline, which means their
brains stay healthy as they get older. His findings are the result of a major
observational study.
2. Red raspberries:
Often, raspberries are used to make desserts. They also contain a lot of fiber.
One cup (123 grams) of raspberries gives you:
- Fiber has 8 grams.
- Vitamin C: 36% of the DV is vitamin C.
- Vitamin K: 8% of the DV is vitamin K.
- Manganese: 36% of the DV
They also
have antioxidant polyphenols called ellagitannins, which can help fight
oxidative stress.
One study
found that when cyclists drank a drink that had raspberries and other berries
in it, the amount of oxidative stress caused by exercise went down a lot.
The most common types of raspberries that people eat are the American red or European red varieties. However, there are a lot of different types of raspberries to choose from.
A lot of
people have found that black raspberries, for example, can help them stay
healthy. They might even be beneficial to your heart.
Black
raspberries have been linked to lower risk factors for heart disease, such as
lower blood pressure and lower blood cholesterol.
It has also been shown that black raspberries may help people who have metabolic syndrome feel better by lowering their inflammation.
3. This is the third thing we'll talk about: Goji berries
If you want
to make traditional medicine, you can use the goji fruit, which is also called
wolfberries. They come from China and are used in that way. Because of this,
they have become very popular in the Western world in the last few years
One ounce (28 grams) of dried goji berries gives you the following:
- Fiber has 3.6 grams.
- Vitamin C: 15% of the daily value.
- Vitamin A: 42% of the DV is vitamin A.
- Iron: 11% of the DV is iron.
Goji berries also have a lot of vitamin A and zeaxanthin, both of which are good for your eyes and can help you see better.
One study of
150 older people found that eating 14 grams of a milk-based formulation of goji
berries each day helped keep their eyes healthy as they got older. People who
ate goji berries might have more zeaxanthin in their blood, according to this
study and another one that looked at the same thing.
Goji
berries, like many other berries, have polyphenols that are good for your body.
Some healthy older people in China who drank goji berry juice every day for 30
days had a higher level of antioxidants in their blood. Another study found
that drinking goji berry juice for two weeks made people more active and cut
down on their waist size.
4. Strawberry :
People all over the world like to eat strawberries. They're also one of the best ways to get vitamin C.
One cup (144 grams) of whole strawberries has the following:
- Count: 46
- 3 grams of fiber
- 94% of the DV for Vitamin C:
- Manganese: 24% of the DV
A healthyheart is better when you eat strawberries, so they are good for you In fact, a study of more than 93,000 women found that those who ate more than three servings of strawberries and blueberries each week had a 30% lower risk of having a heart attack.
People who
eat a lot of strawberries may be less likely to get heart disease because
strawberries can lower blood cholesterol, triglycerides, and oxidative stress.
IL-1, IL-6, and C-reactive protein (CRP) are all chemicals in the blood that can cause inflammation. Strawberries can also help reduce inflammation by lowering these chemicals.
Also,
strawberries may help keep blood sugar levels in check, which is important for
preventing diabetes.
When people with obesity ate strawberries and high carbohydrate, moderate fat meals, their insulin response was lessened. This is because strawberries have a lot of sugar and little fat.
5. Berries are the number
Bilberries and blueberries look a lot alike, so people often mix them up. People in Europe eat bilberries, but people in North America eat blueberries.
One 3.5-ounce (100-gram) serving of bilberries has the following:
- Fiber has 2.8 grams.
- Vitamin C: 49% of the DV is vitamin C.
- Manganese: 143% of the DV
Scientific research has shown that bilberries can help reduce inflammation.
Some people
think that eating bilberries or drinking bilberry juice can help people who are
at risk for heart disease or metabolic syndrome.
In a second
study that looked at 110 women, bilberries for about a month cut down on the
levels of endothelial markers, which are linked to heart disease. Bilberries
were also linked to a smaller waist circumference by 0.5 inches (1.2 cm) and a
smaller weight by 0.4 pounds (0.2 kg) in people who ate them.
A separate study found that people who ate a lot of bilberries, whole grains, and fish had less blood sugar.
6. Açai berries:
In the Brazilian Amazon, açai berries grow on palm trees called açaii. It is because of this that they have become very popular health food supplements.
One 3.5-ounce (100-gram) serving of açai berry puree has the following:
- 60 calories and 3 grams of fiber
- Keep in mind that açai berries are often dried or frozen, which can change their nutritional value.
- Açai berries are one of the best sources of polyphenols, which are antioxidants. They may have as many as 10 times more antioxidants than blueberries.
When açai berries are made into a juice or pulp, they can raise blood antioxidant levels and cut down on chemicals that cause oxidative stress.
For one
month, adults who were overweight took in 200 grams of açai pulp every day.
This led to lower blood sugar, insulin, and cholesterol levels in those adults.
Also, these
same effects have been seen in sportsmen and women People who drink 3 ounces of
an açai juice blend for 6 weeks may lower their blood cholesterol and oxidative
stress after exercise, which may help them recover faster from muscle damage
that they did.
7. Cranberries:
People who eat cranberries are very healthy. They have a tart taste. The reason they're rarely eaten raw is that they're very dangerous. Instead, people drink them as juice or make cranberry sauce with them.
One cup (110
grams) of raw cranberries gives you:
- Count: 46
- Fiber has 3.6 grams.
- Vitamin C: 16% of the DV.
- Manganese: 11% of the DV
Cranberries, like other berries, have polyphenols that are good for your body.
However,
most people drink them as a drink, and most of the antioxidants are lost when
they're turned into juice. So, cranberry juice doesn't have as many polyphenols
as raw cranberries, but it still has a lot.
The most well-known health benefit of cranberries is that they can help cut the risk of urinary tract infections, which can be very bad (UTIs).
Some things in cranberries keep bacteria E. coli from sticking to the walls of the bladder or the urinary tract, which lowers the risk of getting an infection,
Cranberry juice may also help to keep other infections at bay, as well.
In the body, there are bacteria called H. pylori that can cause ulcers in the stomach and cancer of the stomach. Dozens of studies have shown that drinking cranberry juice can keep H. pylori from sticking to the stomach wall. It can also help keep infections at bay, and it can be used as a supplement to antibiotics.
8. eighth.
There are many ways to eat grapes, from whole fruit to juice to raisins to vinegar. Grapes can also be used to make wine, raisins, or vinegar.
One cup of whole, raw grapes:
- Fiber has 1.4 grams.
- Vitamin C: 5% of the DV.
- Vitamin K: 18% of the DV.
The skin and seeds of grapes are full of polyphenols, which are good for your health. Tests have shown that extracts from the seeds of grapes can lower both blood pressure and heart rate, which is good for you.
The studies were also small, but that didn't stop them from being interesting Other studies say that the effect of polyphenols on blood pressure isn't clear.
An observational study found that people who ate grapes or raisins three times a week were less likely to get type 2 diabetes.
Another
study found that people who ate 17 ounces (500 grams) of grapes every day for
eight weeks had less blood cholesterol and less oxidative stress.