Berries aren’t just tasty; they’re packed with nutrition too. They’re convenient to add to your diet and full of antioxidants. Berries are a great source of fiber and a guilt-free way to satisfy your sweet tooth. One study published in the American Journal of Clinical Nutrition followed 72 people who ate a little less than a cup of berries for eight weeks. The results were increased levels of HDL, the good cholesterol, and decreased blood pressure. The berries included in the study were strawberries, raspberries, and blueberries. Blackberries didn’t make an appearance, but they have some awesome benefits as well.
Juicy Red Strawberries
Strawberries are a super delicious and versatile fruit. They’re an excellent source of manganese and vitamin C, and they also contain potassium, vitamin B9, and folate. Strawberries have high water content, low carbs, and a substantial amount of fiber. They also have low sugar content, so snacking on them should not spike blood sugar levels. Strawberries are packed with antioxidants that contribute to heart health. Reducing bad cholesterol and inflammation is another perk that comes with enjoying strawberries. Adding strawberries to your diet is pretty straightforward. Eat them straight out of the carton, throw them in a smoothie, or slice them into your cereal. Delicious strawberry syrup is another great way to enjoy some juicy strawberry goodness in your desserts or cocktails.
The Power of Blueberries
Of all the berries, only one berry holds the title of a superfood and that’s blueberries. Small and mighty, blueberries are the most nutrient-dense berry. Just one cup of blueberries contains 24% of the daily recommended amount of vitamin C, 4 grams of fiber, 25% of the daily amount of manganese, and 36% of the daily value of vitamin K. When it comes to antioxidants, blueberries have one of the highest levels of all fruits and vegetables. Antioxidants fight against free radical damage to your DNA and reduce the development of certain diseases such as cancer. Like strawberries, blueberries are good for your heart. They have tremendous benefits for people with high blood pressure. One study showed that participants who ate berries had a 32% lower risk of a heart attack when compared against those who ate fewer blueberries.
Vitamin Packed Raspberries
This delicious berry has lots of nutrients to support your health. One cup has a whopping 50% of the daily recommendation for vitamin C. Raspberries increases bone health by supplying manganese and vitamin K. They also have small amounts of vitamin E, magnesium, copper, potassium, and vitamin B—all of that nutrition and low sugar too! They are among the lowest sugar fruits. A cup of fresh raspberries has 5 grams of sugar, which is ¼ of the amount of sugar in an apple. They’re also high in fiber with 8 grams per cup. They are a great way to assist you with your weight loss goals. Sprinkle some on top of your yogurt, add them to your salad, or make a delicious raspberry sauce to use on pancakes.
The health benefits of blackberries are well known. Not only do they have high fiber content, but they also contain both insoluble and soluble fiber. Soluble fiber lowers blood sugar levels, and insoluble fiber helps with digestion. Blackberries have tons of vitamin K, the nutrient responsible for bone health and healing. If you want healthy skin, add blackberries to the menu. They have plenty of vitamin A which supports skin and eyes. Better brain health is another cool benefit of blackberries. Blackberries contain polyphenols that were found to improve cognitive and motor skills in rats. They’re great in cereals, smoothies, or desserts. They do have high sugar content, so be careful not to consume too many if you’re on a low sugar diet.
Berry Delicious and Nutritious!
Berries are the fruits that have it all. They taste delicious, pack lots of nutrients, and they’re easy to include in your diet. Take them straight out of the carton, rinse, and enjoy. Frozen or fresh, these low maintenance fruits are well worth enjoying every day. Over time, you’ll start to see improvements to your skin, heart health, energy levels, and much more. So pick one or combine all of them for maximum nutritional benefit. As long as it ends in berry, you’ve made a great choice!