The most common berries are Strawberries, raspberries, blackberries, and blueberries, but do know there are over 300 species of berries that come in different attractive colors and their amazing health benefits? In this post, I will explain the health benefits of the most common berries and their benefits.
What are Berries?
Berries are small, juicy, delicious edible fruit, they are widely seen during the summer season. Although, they can be sour as well, Yes! they are best eaten fresh, but can also be used in, jams, syrups, cakes, ice creams, snacks, or juices.
According to botany, a berry is a fleshy fruit with seeds, produced from a single flower containing one ovary
Berries are believed to have originated from North America but grown for commercial purposes across the America and Europe.
Types of Berries:
1. Blueberries
Blueberries are very delicious, low in calories, packed with vital antioxidants, are loaded with vitamins and minerals. They are classified as a superfood.
Important Facts to Know about Blueberries:
- A cup of blueberries can give 24% of a person recommended daily allowance of vitamin C.
- Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.
- Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads.
- People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.
- Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.
Blueberries for Heart Diseases:
Blueberries contains fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content that supports heart health. Absence of cholesterol from blueberries is very beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.
2. Blackberries.
Blackberries are a good source of iron, vitamin C, and antioxidants and are generally eaten fresh, in preserves, or in baked goods such as cobblers and pies. They are great option for dieting when considering weight loss
Study has shown that blackberries are a great option to satisfy your sweet tooth if you want to lose weight or you’re on a low-carb eating plan.
One cup of raw blackberries has only 62 calories, 1 gram of fat, and only 14 carbs. This makes them easy to add to a balanced eating plan.
Benefits:
Blackberries are packed with great health benefits to;
- Boost the brain functions: Eating berry fruits like blackberries can improve the function brain health and fight against memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry.
- Eliminate bad breath and Provide good oral care: Adding blackberries to your daily dental regimen can provide you with good dental care. The study has found blackberry extract has antibacterial and anti-inflammatory abilities against some types of bacteria that can cause oral disease.
- Very rich in Manganese: manganese plays a key role in the formation of collagen. The enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.
3. Raspberries:
Raspberries are popular berries with rich colors and sweet juicy taste. They are a good source of vitamins, minerals, and antioxidants.
Raspberries has colors that can range from the popular red and black varieties to purple, yellow, or golden. Each color of berry has a unique composition of vitamins, minerals, and antioxidants.
Benefits:
- Aid Digestion: The fiber and water content found in raspberries can help prevent constipation or bloated stomach. Additionally, maintain a healthy digestive tract.
Adequate fiber promotes the regularity of bowel movements, which is crucial for the daily excretion of toxins. Increased fiber intake can also assist with:
- supporting weight loss
- managing blood pressure
- reducing cholesterol levels
- Improve the heart Condition: The American Heart Association has encouraged most people to increase their intake of potassium and reduce the amount of sodium in their diet. These dietary adjustments can help prevent high blood pressure, a risk factor for cardiovascular disease.
Also, one cup of raspberries contains 186 mg of potassium. The AHA recommend consuming around 4,700 mg of potassium each day.
The fibers found in raspberries can also maintain or prevent:
- prevent obesity
- prevent stroke
- reduce risk of heart disease
- cholesterol levels
- reduce the blood pressure level
