Why You Must Eat More Berries

Small and versatile, berries are a powerhouse of antioxidants that boost gut health and offer other health benefits, originating at the gut level. Blueberries, blackberries, raspberries, elderberries, strawberries and currants are some common berries that are delicious, nutritious and offer myriad health benefits. Berries are rich in phytochemicals, the naturally occurring active compounds in plants that protect cells in your body from oxidative damage.

Berries contain polyphenols, a secret compound that gives the dark hue to berries and other food products like wine and dark chocolate. Polyphenols have a beneficial role in the body’s metabolism and helps in maintaining healthy weight and reduces risks associated with health conditions like cancer, cardiovascular disease and neurodegenerative disorders. All berries are rich in polyphenols, but blueberries have higher concentrate of phenolic acids (a type of polyphenol).

Health benefits of berries

Consumption of berries aids in gut health and overall wellbeing. Here is a lowdown on some of the health benefits of berries.

Improves gut health – Including certain types of food in daily diet can aid in maintaining a healthy balance of microbiomes in the digestive tract, promoting optimal gut health. Gut health experts recommend the fiber-rich berries to maintain a healthy digestive tract, and to avoid gastrointestinal health conditions.

Reduce oxidative damage – Berries are rich in antioxidants that prevent free radicals from causing oxidative damage. These tasty fruits are high on antioxidants like anthocyanins, ellagic acid, and resveratrol, which protect the cells and may reduce risks associated to certain diseases. Blackberries, blueberries and raspberries have the highest concentrate of antioxidants that aids in countering free radicals.

Reduces inflammation – Berries are rich in flavonoids, an antioxidant that helps body in fighting inflammation caused by stress and unhealthy lifestyle. The strong anti-inflammatory properties of these superfood may help to lower risks of developing heart disease, diabetes and obesity.

Decreases LDL cholesterol levels - Berries contain anthocyanins that inhibit oxidation of LDL cholesterol and help in maintaining healthy heart. Health experts recommend daily intake of strawberries, blueberries and raspberries to maintain heart health.

Prevent cognitive decline – All berries are highly nutritious, delivering essential vitamins and minerals to the body. These low-calorie nutritional powerhouses keep the brain sharp and may prevent or reduce mental decline with age. Studies have found that strawberries and blueberries can lower cognitive decline in older people.

Rich in fiber – Berries are rich in fiber that gives feeling of fullness and helps in maintaining bowel health. Low on calories, berries help in maintaining healthy weight. The high-fiber content of berries make them an ideal dessert for diabetics.

The takeaway

Berries are nature’s gift to humans to fight diseases and stay healthy. These nutrient-dense fruits, loaded with antioxidants and vitamins help to maintain balance in gut microbiota, promoting healthy digestive tract and holistic wellness. Health experts do not specify which specific berry (blackberry, blueberry, strawberry, cranberry, etc.) you should gorge on; So, take your pick of these polyphenol-rich fruits and enjoy them as snacks, in a meal or added to desserts and enjoy the associated health benefits of berries.