Fight free radicals
Free radicals are unstable molecules that are useful in small amounts, but if there are a lot of them, unnecessary oxidative processes occur that are harmful to health. Berries contain substances that fight free radicals in the body. Antioxidants such as anthocyanins, ellagic acid and resveratrol protect cells and reduce the risk of various diseases. Research indicates that blackberries, blueberries and raspberries have the highest antioxidant properties. Scientists claim that one 300g serving of blueberries protects DNA from damage caused by free radicals.
Regulate blood sugar and insulin levels
Studies have shown that eating berries in moderation increases insulin sensitivity and decreases blood sugar response to foods high in carbohydrates. This is manifested both in absolutely healthy people and in patients with insulin resistance. In another experiment, women were asked to eat 150 g of mashed berries mixed with bread. As a result, insulin levels in study participants decreased by an average of 24-26% compared to those who ate only bread.
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Helps Improve Digestion and Lose Weight
Berries are a good source of fiber, including soluble fiber. It slows down the movement of food through the digestive system, which can reduce hunger, help you eat less and lose weight. The study confirms that with an increased fiber content in the diet, a person consumes an average of 130 calories per day less, without restricting themselves in food. In 100 g of raspberries there are approximately 6.5 g of fiber, blackberries - 5.3 g, strawberries - 2 g, blueberries - 2.4 g. The size of a standard serving is about one glass, which contains 125-150 g.
Provide Nutrient Levels
Berries are a low-calorie and at the same time satisfying product. They contain beneficial vitamins and minerals. For example, in a cup of strawberries, about 150% of the daily value of vitamin C, blackberries - 35%. Most berries are similar in nutrient composition. For example, 100 g of blackberries contains only 35 kcal, 32% of the daily value of magnesium, 25% of vitamin K and 8% of copper. The calorie content of various berries ranges from 32 (strawberries) to 57 (blueberries) kcal.
Helps Fight Inflammation
The fruits have regenerative properties and protect the body from infections. Inflammatory processes can be the result of frequent stress, lack of activity, and unhealthy lifestyles. Moreover, chronic inflammation is one of the reasons for the development of diabetes and cardiovascular diseases. Research confirms that eating berries reduces markers of inflammation. In one experiment, a group of people were asked to drink a strawberry smoothie along with any fatty and carbohydrate food, and as a result, scientists noticed a significant reduction in inflammation compared to those who ate the same but did not drink the berry drink.
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Reduce the level of bad cholesterol
People who drank a strawberry smoothie daily for eight weeks had an average of 11% lower blood cholesterol levels. Black raspberries and strawberries hold the record for lowering cholesterol levels in people with obesity and metabolic syndrome. Berries also prevent the formation of blood clots and plaques in blood vessels.
Make the skin beautiful
Thanks to antioxidants, berries prevent the appearance of wrinkles, because an excess of free radicals is one of the main causes of skin aging. Studies have shown that ellagic acid blocks the production of enzymes that break down collagen. The latter is an important protein that affects the structure of the skin: with a lack of collagen, it becomes thinner and loses its elasticity. By the way, you can use berries for beauty both fresh and processed. Scientists have shown that blueberries in baked goods contain slightly less anthocyanins, while the overall concentration of antioxidants remains the same.
Helps prevent cancer
Certain antioxidants in berries, including anthocyanins and resveratrol, may reduce the risk of cancer. Scientists have investigated their effects on the body and suggested that eating berries protects against cancer of the esophagus, mammary glands and colon. The experiment involved 20 people diagnosed with bowel cancer. Doctors monitored their performance for nine weeks while participants ate 60 grams of raspberries daily. As a result, there was a significant reduction in tumor markers in some of the study participants.
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Good for the cardiovascular system
In addition to lowering cholesterol levels, berries improve arterial function. The cells that line the blood vessels are called endothelial cells. They help control blood pressure and prevent blood clotting. The inflammation can damage these cells, interfering with normal blood function. Studies have shown that berries improve vascular elasticity (including in smokers who are at risk of heart disease).
Not excluded in most diets
People on low-carb and keto diets often avoid sugary fruits. But enjoying berries in moderation is possible with almost any dietary restriction. They are allowed in the Mediterranean, vegetarian and paleo diets. The exceptions are diets not for the sake of a figure, but for health reasons. If you have a doctor's strict instructions or allergies, discuss this with your doctor. By the way, frozen berries do not lose their beneficial properties, so stock up on them for the winter. The berries themselves are sweet. But some people prefer to add sugar to the frozen food. The sweetened berries are still high in fiber, but they contain 45 calories more with a spoonful of sugar.>