Health Benefits Of Berries

 


Berries are one of the best foods for your health  

They taste good, are good for you, and have a lot of great health benefits


Inflammation  

Berries possess potent anti-inflammatory qualities. 

Your body's response to injury or infection is inflammation. 

However, modern lifestyles frequently result in excessive, chronic inflammation as a result of increased stress, inactivity, and unhealthy food choices. 

Studies suggest that the antioxidants in berries may help lower inflammatory markers. In one study of overweight people, those drinking a strawberry beverage with a high-carb, high-fat meal saw a more significant decrease in certain inflammatory markers than the control group. This type of chronic inflammation is thought to contribute to conditions like diabetes, heart disease, and obesity


Nutrients 



Berries are extremely nutrient-dense and low in calories. They contain a number of vitamins and minerals, in addition to being rich in antioxidants. 

Except vitamin C, the vitamin and mineral content of all berries is fairly comparable. Berries, particularly strawberries, are high in vitamin C. In fact, one cup (150 grams) of strawberries provides a whopping 150 percent of the recommended daily allowance for vitamin C. 

The following is the nutritional value of a 100-gram (3.5-ounce) serving of blackberries: 43 C Vitamin: manganese: 35% of the Reference Daily Intake (RDI) Vitamin K1: 32% of the RDI; 25 percent of the RDI Copper: 8 percent of the RDI Folate makes up 6 percent of the recommended daily intake (RDI). The calorie content of 3.5 ounces (100 grams) of berries ranges from 32 for strawberries to 57 for blueberries, making them one of the tastiest fruits available


Fiber

Berries are a good source of fiber, including soluble fiber, and they are high in fiber. Consuming soluble fiber has been shown to slow the passage of food through your digestive system, resulting in decreased hunger and increased feelings of fullness.

Additionally, fiber helps reduce the number of calories you absorb from mixed meals, which may help you manage your weight and reduce your calorie intake. Berries are low in digestible or "net" carbs, which are calculated by subtracting fiber from total carbs, and one study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day.

The following is a breakdown of the carbohydrate and fiber content of 3.5 ounces (100 grams) of berries:


Raspberries 

11.9 grams of carbohydrates, including 6 grams of fiber. 


Blackberries 

Strawberries contain 10.2 grams of carbs, 5.3 of which are fiber. 7 grams of carbohydrates, with 2.0 grams of fiber Blueberries contain 14.5 grams of carbohydrates, 2.4 of which are fiber. Bear in mind that one cup of berries serves approximately 4.4–5.3 ounces (125–150 grams), depending on the variety. 

Berries are a low-carb food due to their low net carb content


Blood Sugar And Insulin 

Berries may assist in improving insulin and blood sugar levels. 

They have been shown in human and test tube studies to reduce the blood sugar and insulin response to high-carb meals, protect cells from high blood sugar levels, and help increase insulin sensitivity.


Importantly, it appears that these effects occur in both healthy and insulin-resistant individuals. 

In a six-week study, obese people with insulin resistance who drank a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies. Additionally, eating 5 ounces (150 grams) of puréed strawberries or mixed berries with bread led to a 24–26 percent reduction in insulin levels compared to consuming the bread alone


Antioxidants 

Berries are a great source of antioxidants like anthocyanin resveratrol, which are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, resulting in oxidative stress. In fact, several studies have confirmed that the antioxidants in berries may help reduce oxidative stress. One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage. In another study in healthy people, eating 17 ounces (500 grams) of strawberry pulp every day for 30 days decreased a pro-oxidant marker by 38%


Bottom Line

In conclusion, berries have numerous health benefits, including those for the heart and skin. In addition, they are very nutritious.

You can enjoyably improve your overall health by including them in your diet on a regular basis

Comments

Post a Comment

Popular posts from this blog

What Is Difference Between Chia Seeds And Flaxseed

Image
  Certain seeds have gained a reputation as superfoods in recent years. Examples include the well-known chia and flax seeds. Both have been linked to health benefits such as a healthier heart, lower blood sugar levels, and protection against certain types of cancer. However, many people wonder which of the two seeds is actually the healthiest. Both are extremely rich in nutrients. To answer this question, this article looks at the scientific evidence that supports each The Saliva Hispanic plant, more commonly referred to as the chia plant, is the source of the tiny oval-shaped chia seeds. Chia seeds are slightly larger and flatter than flax seeds. Flax seeds, on the other hand, have a slightly nuttier flavor than chia seeds. However, incorporating both kinds of seeds into a variety of dishes is simple Nutrition comparison Comparative analysis of the nutrients present in chia and flax seeds The major nutrients contained in a 1-ounce (28-gram) serving, or approximately 4 tablespoons,...
Read more

Overconsumption of Common Red Food Dye May Lead to Inflammatory Bowel Disease

Image
  Allure Red AC, a synthetic dye found in popular foods like Skittles, Doritos, Gatorade, Jell-O, and Fruit Loops, has been linked to an increased risk of developing inflammatory bowel diseases (I-B D S) such as Crohn's disease and ulcerative colitis if consumed frequently. The dye, also known as FD & C Red 40 and Food Red 17, is thought to have negative effects on gut health and increase inflammation, according to a small study done on laboratory mice. The study, which was recently published in Nature Communications, found that the additive directly breaks the gut barrier, which helps keep bacteria from getting in, and that it also makes more serotonin, a hormone and neurotransmitter in the gut. According to the report, this reaction alters the microbiome of the gut, making people more likely to develop inflammatory bowel conditions. What we have found is striking and alarming, as this common synthetic food dye may be a dietary trigger for I-B D S, said senior author W-A L-I U...
Read more

Border violence displaces 76,000 in Lebanon: Hezbollah

 The International Organization for Migration (IOM) of the United Nations reported on Friday that nearly three months of nearly daily fighting along the border with Israel had resulted in the displacement of more than 76,000 people in Lebanon. The boundary region has seen a flood of viciousness since early October, with blow for blow trades of fire forging ahead with Friday between Israeli powers and Hezbollah. In a report distributed on Thursday, the IOM said that the heightening had uprooted 76,018 individuals, predominantly in areas of southern Lebanon lining Israel. More than 80% of the dislodged Lebanese are remaining with family members, as per the report, and just two percent housed in 14 aggregate sanctuaries spread across the south of the country, predominantly in the seaside city of Tire and in the Hasbaya locale. The remainder, according to the UN agency, have relocated to homes or apartments further from the border. Cross-line brutality has left 175 individuals dead in ...
Read more