Here are 10 nutritional benefits of berries that you likely haven’t heard of. If you don’t eat them yet, you will want to after reading this.
You know that berries are a superfood. Whether you get blueberries, raspberries, or one of the unusual exotic options, you will get a range of health benefits. You’ve likely heard all about the weight loss benefits and antioxidants benefits, but there are others that you just don’t know about.
It’s time to find out just how your food is supporting your health. It’s time to learn just how the nutrients will help your immune system, mental health, and other elements in your body.
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Support Your Digestive System
The amount of fiber in berries in unreal. While 85% of berries are mainly water, the other 15% is fiber. That’s it!
Yes, you need fiber in your diet. This is the food group that will support your digestive system. Fibre won’t just push the waste through your body, but it will make sure that your digestive system’s muscles are working. The fiber will support your digestive system in the future.
You can get the fibrous benefits without eating berries. Put them in a smoothie, and you will still walk away with all the nutritional benefits. Just make sure you break down all components of the berries and drink it all to get the fiber. Juicing the berries will remove the pulp.
Berries are full of soluble fiber. This means that the fiber will dissolve in water, helping it to loosen your stools and improve constipation. You’ll also find that bloating and gassiness is a thing of the past with a diet full of berries. At the same time, fiber takes the time to break down. This is where some of the weight loss benefits come from since you don’t feel as hungry throughout the day.
Support Your Mental Health
Berries are full of folate, which is an essential B vitamin that we tend to be deficient in. It’s necessary for mental health. Studies show that good levels of B vitamins can help to improve signs of depression, anxiety, and other mental illnesses. It can also starve off other mood issues, helping to avoid irritability and strong mood swings throughout the day.
This is linked to the ability to protect the nerve cells. Folate is required for babies to help with brain development and growth development. Not enough can lead to some abnormalities within the growth. Expectant mothers are encouraged to take folic acid supplements to help get enough folate in their diet.
If you’re pregnant, you’ll benefit from the extra berry intake for the folate.
Studies have also shown that berries help to prevent mental decline in women. This is likely due to the large amounts of antioxidants within the berries. Not only will antioxidants fight against cancer (you already knew that) but they will fight against free radicals that cause dementia and Alzheimer’s.
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Reduce Your Risk of Cardiovascular Disorders
Cardiovascular disease is a major issue in the Western World. Berries help in two ways to reduce your risk.
The first is the amount of folate. Yes, this B vitamin does far more than just help support your mental health. It helps to avoid clotting in the blood and keeps the cholesterol levels under control. Of course, the mental health benefits will also help to keep your hormones balanced to keep your blood pressure down.
At the same time, berries have anthocyanins. There are still many researchers trying to find out all the benefits, but one of the biggest ones noticed is the therapeutic properties. The anthocyanins are nature’s food coloring, helping to give berries their bold and bright colors.
They help to prevent the onset of some conditions, including cardiovascular disease and stroke.
They Can Treat Urinary Tract Infections
When you suffer from a urinary tract infection, what’s the first thing you reach for? There are high chances that you reach for cranberries. It’s not just an old wives’ tale. There are scientific reasons why you should reach for cranberry juice to treat your UTI.
In fact, it’s not just cranberries that will help. You can also reach for blueberries and raspberries.
There are healing properties within the berries. They fight against the bacteria or fungi in the body that is causing the infection. Studies have shown that cranberries are the best, but blueberries come in as a close second.
The use of juice is beneficial for the cleansing of the body. The liquid will help to make the kidneys work better to get all the toxins and harmful agents within the body that are causing the infection.
Never put the berries down there to treat your UTI! You can do it all through drinking and eating.
Strawberries Protect Your EyeSight
Are you worried about losing your eyesight? You may not be right now, depending on your age. However, did you know macular degeneration disease can affect you at any age? While those who are older are more likely to suffer from it, younger people can do. It’s all to do with the death of cells.
The body needs help to protect the eyesight. Strawberries have proven to be the best option when it comes to preventing the onset and development of macular degeneration disease.
Your body needs lutein to protect the eyesight. Antioxidants will also help. Strawberries are full of everything you could need. Other berries can help, but they’re not as beneficial. In fact, after strawberries, you will want to turn to carrots and peppers for the beta carotene in them.
When it comes to strawberries, you need to eat three servings per week to get all the benefits. That can sound like a lot, but they can be fresh or frozen!
Cranberries Can Prevent Cancer Forming
The antioxidants in berries aren’t just good for lowering the risk of cancer. Some of the antioxidants can help to prevent cancer cells from forming. They don’t just minimize the multiplication of them but starve the cells off completely. The rest of your healthy diet will then help with the growth of good cells.
There are various reasons cranberries are the most effective. Studies have shown that they improve your overall health, which means that your body is less susceptible to oxidative stress. There are certain types of cancers that cranberries are best at preventing, including lung, colon, and breast cancer. Some of these are the deadliest, so you want to look at adding more cranberries to your diet.
Of course, all berries can help to reduce the risk of developing cancer. The antioxidants fight against the free radicals in the body that can attack dead or dying cells.
Prevent the Onset of Parkinson’s Disease
If you are considered high risk for Parkinson’s disease, you will want to start eating more berries. While not proven 100% successful, they have shown some extremely positive results for preventing the onset of the debilitating disease. Even if you’re not considered a risk, you’ll want to look at eating more.
Studies have shown that eating two or more servings of berries are beneficial. These servings can be absolutely any berries, fresh or frozen. Women will see a reduction in risk by as much as 25%. Men do see a higher reduced risk of up to 40%.
Like with the mental health benefits, this is likely linked to the antioxidants in the berries. They can help to prevent oxidative stress overtaking the body, which leads to damaged and abnormal growing cells. It’s a misconception that abnormal cells mean cancer. They can mean a range of problematic conditions.
Your Immune System Will Get More Support
Antioxidants aren’t just good for fighting against free radicals. They support your full immune system. When your immune system is working effectively, you will be able to stave off most of the common colds and diseases.
This is linked to the amount of vitamin C found in some berries, especially blackberries. There is more vitamin C in berries than in most citrus fruits and juices! You can also get more than in dark leafy greens! Blackberries have among the most antioxidants (not popular knowledge) because of the darker color.
A supported immune system will also mean less inflammation within the body. This is a good way to keep pain and bloating to a minimum. Of course, the fiber in the berries will also help to protect the digestive system, making sure your body absorbs all the antioxidants to support the immune system.
They Can Protect Your Oral Health
If you struggle with brushing your teeth or following good oral hygiene, you want to look at getting more berries. More specifically, you want to look at adding more blackberries to your diet. A number of antioxidants can help to improve your oral health considerably.
The best way to improve your health is through gargling. The light acidic quality in the fruit will help to kill off bacteria and remove plaque, without irritating the gums. You also get the antioxidants that help to support the immune system, so there is a better chance of fighting against the bacteria in the mouth. There are studies that show that astringent properties will help to treat gum disease.
Gum disease is a major problem. If untreated, it can lead to tooth loss. It can also lead to other mouth issues, including poor jaw health.
The studies are still relevantly new. Blackberries cannot replace the use of toothpaste and dental floss on a twice-daily basis. You want to take steps to prevent gum disease and not just to hopefully treat it.
There aren’t just health benefits. You can also get teeth whitening benefits from strawberries. This is linked to vitamin C, which helps to break down the plaque on the teeth. It’s the plaque that causes your teeth to go yellow. You will help to remove it, so you get a naturally whiter glow. The best thing is you won’t have to put any chemicals on your teeth. You will want to limit the number of strawberries you use. Vitamin C can also work through some of the tooth enamel.
Remove Sun Spots
Do you have to deal with freckles during the summer? Maybe you’re fed up with the dark spots and wrinkles starting to form. The sun has this bad habit of speeding up the aging process of our skin. It’s time to overcome that issue using berries.
All are excellent for decelerating the aging process. You can reduce the death and damage to the skin cells, which helps to bring brighter, healthier ones to the surface.
Yes, this goes to the antioxidants again. Therefore all berries will give you the anti-aging benefits. You can help to reduce the dark spots and make freckles a thing of the past. Of course, the water content will also help with the hydration of the skin, supporting the collagen production and reducing the sign of wrinkles and fine lines.
To help with the sunspots, you’ll want to use the berries directly on your skin. This helps to soak in all the antioxidants and hydration right where your skin needs it.
ARE YOU READY TO EAT MORE BERRIES?
Berries are great for reducing the risk of cancer and weight loss, but that’s not all. There are so many health benefits, some of them that you likely would never have initially considered. You want to start getting more berries in your diet. Just two or three extra portions a week could revitalize your body. You’ll find aging is a problem of the past, your teeth are whiter, and your overall mental health is more supported. Which berry are you going to choose first?
About the Author
Managing Editor at Positive Health Wellness
