The 8 Healthiest Berries You Can Eat
Berries are some of the healthiest foods you can choose to eat. They are usually very low
in calories and jam-packed with amazing nutrients that help to bring a variety of health benefits.
However, there are so many different berries out there that it can be hard
to know which ones you should go for. In today’s video, we will share with
you the 8 healthiest berries you can eat, and the amazing things they can do for your health.
From blueberries, Blackberries, strawberries, and more. Stay tuned to find out more.
#1 Strawberries
Strawberries are an extremely tasty berry that is jam-packed with fantastic nutrients.
The reason why they are so healthy is that they contain a lot of vitamin C,
being one of the best sources of the vitamin you can find.
They are also very low in calories, with 144grams of strawberries containing only 46 calories.
Strawberries are particularly good for your heart health, with one study finding that
in a group of 93,000 women who ate more than 3 portions of the berry every week,
the berry led to a 30% lower risk of having a heart attack.
Other benefits that strawberries have on your heart include that
they have been found to reduce blood cholesterol,
triglycerides, and oxidative stress, which are all risk factors of heart disease.
Strawberries can also help to reduce the risk of type 2 diabetes by up to
18%. This is because it has the amazing ability to control blood sugar levels.
Since those with diabetes have abnormally high blood sugar levels,
the ability of strawberries to control this is very useful for helping to prevent the condition.
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#2 Blueberries
Blueberries are famous for being an extremely healthy fruit.
They have amazing antioxidant properties, which makes them great for preventing oxidative stress
and the damage that this can have on cells of the body.
The antioxidant properties can also help to reduce your risk of getting heart disease.
Another way blueberries benefit your heart health
is through how they can lower the levels of low-density lipoprotein cholesterol,
which is the ‘bad cholesterol, in our blood. This in turn helps to reduce the risk of heart attacks.
Furthermore, blueberries contain a huge amount of vitamin K, which is
a nutrient that the body needs for enabling wounds to heal and blood to clot normally.
Similar to strawberries, blueberries can lower the risk of getting type 2 diabetes.
This is because they have been found to improve insulin sensitivity, therefore improving your
body’s ability to utilize the hormone to better control blood sugar levels. Blueberries are so
effective for this that they can reduce the risk of type 2 diabetes by up to 26%.
148g of blueberries only contains 84 calories,
which adds to why they are such a great berry to snack on.
#3 Raspberries
Commonly used in desserts, raspberries are one of the healthiest berries you can eat.
They are an amazing form of fiber, which is something that
can majorly help with weight loss and helping to lower cholesterol levels.
Raspberries contain the antioxidant ellagitannins
which, like blueberries, makes them great for reducing oxidative stress.
You can get red and black raspberries, and both bring great benefits to your health.
Black raspberries are particularly beneficial to your heart health,
with it being proven that they can reduce the risk of heart disease.
It does this through its ability to reduce blood pressure and cholesterol levels.
Black raspberries also have anti-inflammatory properties
which make them able to reduce inflammation, especially in people who have metabolic syndrome.
123g of raspberries only have 64 calories! How amazing is that?!
#4 Blackberries
One of the healthiest berries you can eat is blackberries. This is because they contain a
large amount of vitamin C. One cup of blackberries
contains 30.2mg of vitamin C. Vitamin C is extremely beneficial
to our health because it aids in the growth and repair of all the tissues in our bodies. It also
has a role in the production of collagen, which is important for keeping our skin firm and youthful.
Vitamin C is also extremely important in enabling the proper functioning of the immune system
to protect you from illnesses. With the high concentration of vitamin C in blackberries,
eating the berry can therefore help to bring all these amazing benefits.
Blackberries can also help to boost brain health, with some studies finding that
they can prevent age-related memory loss and protect our brain from inflammation.
#5 Cranberries
Cranberries are a berry that is most commonly consumed as a drink.
They can taste very sour but are still delicious.
Cranberries have antioxidant properties which make them good for protecting against oxidative stress,
however, the majority of these antioxidants are found in the berry’s skin. Therefore, to reap the
benefits of this it is better to eat a cranberry whole rather than in the form of a juice.
Perhaps the most widely known appeal of cranberries is the fact that they
can help to lower your risk of getting a urinary tract infection.
This is because they contain chemicals that stop E. coli from manifesting in your bladder.
You can even get cranberry supplements that help to bring this same benefit,
which is great if you find the sour taste of cranberries too much.
Cranberries also help to prevent the bacteria H. pylori from setting up home in your stomach,
which is something that would otherwise lead to stomach ulcers and potentially cancers.
#6 Goji Berries
Goji berries are a berry that’s been used in medicine due to the
amazing benefits it brings to our health.
They contain a lot of vitamin A and a nutrient called zeaxanthin,
which both promote good eye health. One study found that goji berries
helped to reduce the decline in eye health that happens with aging.
Like the majority of the other berries mentioned in this video,
goji berries also contain antioxidants, and it has been found that if you drink goji berry
juice every day for 30 days, then the level of antioxidants in your blood will increase.
It has also been found that goji berries can boost your metabolism and even help in
reducing waist size. They are therefore a great berry to have if you are hoping to lose weight.
#7 Grapes
Whilst you may not have known this, grapes are considered a berry. Their skin contains a high
number of antioxidants which have been found to help reduce blood pressure levels and heart rate,
which is especially great for people who are overweight.
Grapes can also help reduce the risk of getting type 2 diabetes,
with one study finding that by eating grapes 3 times per week,
you could experience up to a 12% reduction in your risk of getting the condition.
#8 Acai Berries
The main benefit of acai berries comes from their high antioxidant content. If you consume
acai berries in the form of a juice or pulp, then they can help to increase the antioxidant
levels in your blood and reduce levels of chemicals that are involved in oxidative stress.
They have also been found to be great for overweight adults
since they can reduce blood sugar, insulin, and cholesterol levels.
The benefits don’t end there! Acai berries have even shown promise in being able to reduce
symptoms related to osteoarthritis, with one study finding that drinking 120ml of acai juice
every day for 12 weeks can help to reduce pain related to the condition.
So, there you have 8 of the healthiest berries that you can eat.
Each one is so tasty and brings about some amazing benefits. With their amazing
properties and extremely low-calorie content, they are the ideal food to eat every day.
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