The health benefits of berries are nearly too many to count! There is a reason that berries are considered a superfood.
Some of the healthiest berries include strawberries, blueberries, and raspberries. They have plenty of health benefits, making them an ideal part of your diet. Especially for dessert after a meal, or a mid-afternoon snack.
And like many superfoods and generally healthy foods, they seem to taste that much better because you know they are so healthy.
Highlighted below are some of the many benefits of this group of fruits that you should know.
Berries Are Rich In Nutrients
Many nutritionists tout berries as a superfood due to their amazing nutrient content. Strawberries and raspberries will provide you with a good serving of vitamins like C and K. They are also rich in minerals, such as manganese, copper, potassium, and iron. What a powerful combination! (1)
Berries are also rich in dietary fiber, with most of them having soluble fiber, which helps in slowing your digestion. The slowed digestion reduces the feeling of hunger, a good thing if you have your eyes on an excellent weight control strategy. This group of fruits is also relatively low in calories.
They Have Anti-Inflammatory Properties
Another health benefit you realize from berries is their anti-inflammatory properties. Our lifestyles and Western diet can lead to an irregular inflammatory response, where the body tries to fight stress. Combined with a lack of physical activity, this inflammation response can lead to a number of maladies. None of which are very good!
The anti-inflammatory properties from these powerhouse fruits reduce the occurrence of this process, which results in a healthier you!
They Are Good Antioxidants
Oxidative stress in the body comes along due to having free radicals, which can damage cells. Berries offer a partial solution to oxidative stress as they have antioxidants, like ellagic acid and anthocyanins. These are super duper for your overall health!
They Help Reduce Levels Of Bad Cholesterol
Bad cholesterol in the body is among the contributors to obesity, as well as other risks. Studies show that consuming berries will reduce harmful cholesterol levels. Another one of the many health benefits of berries. (2)
With the arteries in good shape, they maintain their elasticity and, in the long run, prevent the occurrences of high blood pressure which can be very damaging if left untreated over time.
Our Favorite Berries
What are our favorite berries? This is an easy one! Our two favorite berries are strawberries and blueberries. They are among the healthiest berries that you can eat, and they taste simply terrific!
If you are carb-sensitive and gain weight easily, then you might only want to consume berries two or three days a week. But when you do, make sure strawberries and blueberries are part of the rotation. It is very easy to fall in love with berries, especially blueberries and strawberries.
A Great Way to Eat Strawberries and Blueberries
A great way to eat strawberries and blueberries is to pack them in a ziploc bag or a thermos (yes, berries in a thermos). One cup of berries works great for a snack:
- 1 cup of Blueberries = 100 calories
- 1 cup of Strawberry quarters = 60 calories
(each strawberry cut in quarters or halves)
In summary, berries are some of the most popular fruits that you can find in any grocery store. They have many health benefits, and should be part of any balanced diet.
They are great for dessert or for a healthy snack, where you can consume them whole or combine them in a smoothie or a fruit salad.
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David Williams
A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
- Spritzler, F. (2019). 11 Reasons Why Berries Are Among the Healthiest Foods on Earth. Healthline. https://www.healthline.com/nutrition/11-reasons-to-eat-berries.
- ScienceDaily. (1998). Eating Berries Can Help Lower LDL Cholesterol. ScienceDaily. https://www.sciencedaily.com/releases/1998/10/981005074625.htm#.
