Berries are tiny, spherical, soft fruits that come in a variety of hues, with the most common being blue, red, or purple. They’re utilised in preserves, jellies, and pastries and have a sweet or sour flavour. Berries have a nutrient profile that is favourable. Fiber, vitamin C, and antioxidant polyphenols are all often found in them. As a consequence, integrating berries into your diet may aid in the prevention and reduction of symptoms associated with a variety of chronic conditions.
Here are the eight healthiest berries you can consume.
1) Strawberries –
Strawberries are delicious fruit that can be found all year at any grocery shop. They’re also low-cost and high in nutritional value. Over 100 milligrammes of vitamin C are found in one cup of strawberries, almost as much as a cup of orange juice. Even 1 Strawberries include calcium, magnesium, folate, and potassium, among other nutrients. They’re also low in calories. Strawberries are only 53 calories per cup. Serve the sliced berries with a dollop of whipped cream and a sliver of almond. Large strawberries are dipped in chocolate for a healthy snack that feels indulgent. When compared on the basis of the glycemic index of berries, strawberry has the lowest index which makes it the healthiest berry to consume.
2) Raspberries –
Raspberries are attractive berries that are at their finest and most cheap during the summer months. They’re delicate and won’t last long, so use them right away. The majority of raspberries are red, however you may sometimes come across gold or black raspberries. Raspberries are a good source of calcium, magnesium, and vitamin C. Raspberry berries provide 64 calories per cup. In one research, bikers who drank a drink including raspberries and other berries had a considerable reduction in oxidative stress generated by exercise. The most popular raspberries are the American red and European red varieties. Raspberries, on the other hand, are available in a broad range of colours and flavours.
3) Blueberries –
Blueberries appear to be at the top of practically every superfoods list, owing to their high antioxidant content. Blueberries are accessible all year, but the summer months are when they’re at their peak. They’re also a great source of nutrients. Blueberries provide a lot of potassium and about 4 grammes of fibre per cup. You’ll also receive 83 calories and a decent dose of vitamin C. Antioxidant polyphenols known as anthocyanins can also be found in blueberries. Blueberry anthocyanins can decrease oxidative stress, decreasing the risk of heart attack in both healthy persons and those at significant risk. Blueberries could also help to reduce the risk of diabetes. Blueberries or bioactive blueberry components have been found in studies to enhance insulin sensitivity and lower the risk of type 2 diabetes by up to 26%.
4) Currants –
Fresh red or black currants could be difficult to come by, but dried currants are available all year. A farmers’ market in late April is probably the best place to find fresh currants. Currants include a lot of potassium, calcium, and vitamin C, as well as a lot of fibre. A cup of fresh raw currants contains approximately 60 calories. If fresh currants are available, purchase a large quantity and freeze it.
5) Bilberries –
Bilberries resemble blueberries in appearance, but they are not the same. Bilberries are wild berries native to the British Isles, which is why they’re so popular in British cooking. Bilberries are also prized for their antioxidant content, which makes them good for your health. Although fresh bilberries are difficult to come by, dried bilberries make a pleasant and nutritious snack. Bilberries have been shown to be useful in decreasing inflammation in scientific research. Some individuals believe that eating bilberries or drinking bilberry juice can help a person’s health by reducing heart disease or metabolic syndrome inflammation. In a second study, individuals with high blood sugar were shown to benefit from a diet rich in bilberries, healthy grains, and fish. Bilberries could also help to raise HDL (good) cholesterol while lowering LDL (bad) cholesterol.
6) Cranberries –
Cranberries are a North American native that are most typically served during the holiday season. Fresh or frozen cranberries are readily available in most supermarkets, and cranberry juice comes in a variety of brands. Cranberries are abundant in vitamin C and antioxidants, so they’re a good source of nutrients. They also include chemicals that may aid in the prevention of bladder infections. Because cranberries are so sour, most recipes call for sugar, but there are some savoury options. Cranberries, like other berries, contain antioxidant polyphenols. However, they’re mostly drunk as a beverage, and the majority of the antioxidants are lost during the juicing process. As a result, cranberry juice has less polyphenols than raw cranberries. Cranberries’ most well-known health advantage is its ability to help prevent urinary tract infections (UTIs). Cranberry juice has also been demonstrated to provide a number of heart-health advantages.
7) Açaí berries –
Açai palm trees, which are prevalent to the Brazilian Amazon, produce açai berries. Because of their strong antioxidant content, they have now become popular health dietary supplements. It’s worth noting that aça berries are frequently ingested dry or freeze-dried, which might alter their nutritional value. Açaí berries have up to ten times the amount of antioxidant flavonoids found in blueberries, making them one of the most powerful sources of antioxidant flavonoids. Açaí berries, when taken as a juice or pulp, can boost blood antioxidant levels and lower oxidative stress molecules. Additionally, persons with obesity who ingested 200 grams of açaí berry pulp each day for one month had a reduction in blood sugar, insulin, and blood cholesterol levels. Athletes have also been shown to have these impacts.
8) Cherries –
Although cherries aren’t really berries since they include inedible pits, they are utilised in a similar way. Cherries are high in antioxidants and minerals, and dark cherries are particularly high in Melatonin, a sleep-inducing hormone (similar to the hormone that increases in your body as you get sleepy). In fact, eating a modest bowl of cherries before night may improve your sleep quality. Pitted cherries are delicious when served with plain Greek yoghurt or a sour frozen yoghurt. Alternatively, you can also combine cherries with bananas, strawberries, or other fruits in a smoothie.
Berries are high in antioxidants and are one of the healthiest foods you can consume. They’re abundant in fibre, vitamin C, and antioxidants while being low in calories. Many berries have been linked to improved cardiovascular health. Low blood pressure and cholesterol, as well as oxidative stress, are among them. They could also assist to lower the risk of type 2 diabetes and are a healthy alternative to sugary snacks. Try to consume a few servings of berries every week and try a variety of flavours. They’re great in salads or as a nutritious breakfast topper.