Berries: Health Benefits, Facts & Research

Berries are a small, pulpy, and soft, often sweet edible super fruit. Naturally, berries are juicy, rounded, brightly coloured, sweet or sour in taste, although seeds may be present.

The small Finnish report suggests that berries are good for your cardiovascular system. Eating a moderate amount of berries may increase HDL (good) cholesterol and reduce blood pressure in your body.

We can use it in jams, desserts, or in syrup.

Berries are rich in antioxidants and polyphenols, which helps to fight against chronic illness.

Here are 4 healthiest berries present, which helps to save your heart.

1. Blueberries

Blueberries are rich in antioxidants, Polyphenols (anthocyanins), vitamin C and fibers.

Nutritional value-

One cup (148 grams) of blueberries provides the following nutrients:

• Calories: 84
• Fiber: 3.6 grams
• Vitamin C: 16% of the DV
• Vitamin K: 24% of the DV
• Manganese: 22% of the DV

Anthocyanins may reduce oxidative stress, thus lowering the risk of heart disease and diabetes the bioactive compound improves the insulin sensitivity and prevent the risk of type 2 diabetes by up to 26%. It enhances and widens the arteries and lowers the risk of a heart attack.

Blueberries reduce the level of LDL bad cholesterol and enhance the HDL in your body.

It may help to boost your memory as well and prevent cognitive decline and keep your brain healthy.

2. Raspberries

Raspberries are a very good source of fiber, Vitamin C and manganese, antioxidants and polyphenol (ellagitannins)

One bowl (124grams) of raspberries provides:

• Calories: 65
• Fiber: 9 grams
• Vitamin C: 36% of the DV
• Vitamin K: 8% of the DV
• Manganese: 36% of the DV

Black Raspberries may be mainly good for heart health.black raspberries can diminish the risk factors of heart disease, maintain blood pressure and good cholesterol in the body. 

Black raspberries has anti-inflammatory properties. It reduces inflammation and fights against chronic illness.

3. Strawberry

They’re a wonderful source of vitamin C and manganese and also contain adequate amounts of folate (vitamin B9) and potassium.

Strawberries are very rich in antioxidants and have amazing benefits for heart health.

One bowl (100 grams) of strawberries contains-

• Calories: 32
• Water: 91%
• Protein: 0.7 grams
• Carbs: 7.7 grams
• Sugar: 4.9 grams
• Fiber: 2 grams
• Fat: 0.3 grams

Strawberries are great for heart health. In fact, a study has proven that it lowers the risk of a heart attack up to 30%.

Other studies have shown that strawberries may reduce oxidative stress and several risk factors for heart disease, including blood cholesterol and heart attacks.

Strawberries have anti-inflammatory properties it can also reduce inflammation by lowering inflammatory chemicals.

Consuming strawberries could reduce type 2 diabetes risk by as much up to 18% as it controls the blood sugar level of the body.

Several natural chemicals of strawberries lower the risk of developing esophageal cancer.

4. Grapes

Widely consumed either as raw, in wine, raisins, vinegar, syrup.

One bowl (150 grams) of whole, raw grapes contains-

• Calories: 103
• Fiber: 1.4 grams
• Vitamin C: 5% of the DV
• Vitamin K: 18% of the DV

The grapes are a wonderful source of antioxidants and polyphenols. Grape seed contains polyphenol, which lowers both blood pressure and heart rate.

In research, scientists say that eating grapes or raisins 3 times per week reduces the risk of type 2 diabetes up to 12%.

An additional report says that consuming 500 grams of grapes per day for 8 weeks reduces blood cholesterol & oxidative stress and improves memory, driving performance.

So add berries in your diet twice a week. These small fruits have a package of tremendous health benefits. Berries are a great source of nutrition that keeps you healthy, active and prevents chronic illness. You can consume berries in raw form or as smoothies. This sweet super fruit keeps your heart healthy and prevents it from a variety of disease-causing factors.