5 Berry Health Benefits
5 Berry Health Benefits describes 5 health benefits of berries. You can enjoy berries each season of the year.
Why 5 Berry Health Benefits?
Berries are among the healthiest fruits. They are low in calories, and high in antioxidants. And these fruits also contain many vitamins and minerals, which are good for health.
5 Berry Health Benefits, in Detail
Here are the five health benefits of berries, in detail.
- Lower cholesterol level
Black raspberries and strawberries lower cholesterol in people who have metabolic syndrome. If they consume a beverage made from freeze-dried strawberries daily, they experience an 11% drop in LDL (bad) cholesterol. Moreover, black raspberries and strawberries prevent LDL cholesterol from becoming oxidized. Thus, they reduce the risk of heart disease. And, 50 grams of freeze-dried blueberries for 8 weeks have reduced oxidized LDL levels by 28%.
- Improve blood sugar and insulin response
Berries may protect your cells from high blood sugar levels. They may also help increase insulin response to high-carb meals. So, 150 grams of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels. Most importantly, drinking a blueberry smoothie twice per day improves insulin sensitivity.
- Protect against cancer
Anthocyanins, ellagic acid, and resveratrol are antioxidants, that reduce cancer risk. Studies show berries may protect against esophagus, mouth, breast, and colon cancer. 60 grams of freeze-dried raspberries for 1–9 weeks improves tumor markers.
- Keep arteries healthy
Berries provide benefits for a healthy heart. Endothelial cells line the blood vessels, control blood pressure, and keep blood from clotting. However, excessive inflammation can damage these cells. Studies show that berries improve endothelial function by consuming a daily blueberry smoothie. Fresh or freeze-dried berries are both good.
- Reduce wrinkles
Berries may help reduce skin wrinkling. The antioxidant ellagic acid blocks the production of enzymes that break down collagen in sun-damaged skin. So, the damage to collagen makes your skin look saggy, and wrinkles appear. Find more about these delicious fruits here.
 Take away
You can benefit from berries in each season of the year. Enjoy their five benefits by adding them to your diet daily. Find out more about why berries are among the healthiest foods.
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Live healthier! Much love, Nelly.
NELA RUSU
Nela Rusu is a nutritionist who helps women 35+ live a healthy life without stress. Her resources are fun and she makes it easy! Get Strategies for Healthy Eating guide for free.
