Berries are one of the healthiest foods that one can take as a part of their diet. They are small, sweet, and soft to chew. Berries mostly come in three colors, mainly red, blue, or purple. Most people use berries to mix in their breakfast cereals, top it on their pancakes and waffles, eat it with their yogurts and ice cream, or even make sweet jams out of it. However you want your berries, you probably already know they contain lots of nutrients and vitamins that your body can benefit from.
One of the best reasons why berries are very healthy is because it contains a high nutritional value. It has a high percentage of fiber, antioxidants, and vitamin C. Thus, adding berries on your diet can be very beneficial, especially when preventing chronic diseases. Since there are so many varieties of berries, here are six of the healthiest berries you can include in your diet.
Blueberries
If you're looking for a great source of vitamin K, blueberries are the best options to take. A cup of blueberries has about 84 calories, 3.6 grams of fiber, vitamin C and K, and is rich in manganese. Blueberries are also a good source of antioxidant polyphenols named anthocyanins.
The anthocyanins found in blueberries are known to reduce oxidative stress that can reduce the chance of acquiring heart diseases and blood sugar-related diseases such as diabetes.
Goji berries
Commonly known as wolfberries, goji berries originated from China, and it is the country's traditional type of natural medicine. One ounce of goji berries has about 98 calories, 3.7 grams of fiber, vitamins C and A, and iron. Vitamin A in goji berries is very beneficial, especially to one's eye health. It also contains antioxidant polyphenols. If you drink a glass of goji berry a day, your blood antioxidant levels will increase, as well as your metabolism.
Bilberries
A lot of people will mistakenly think blueberries and bilberries are the same because of their physical features, but the two berries are actually different. Bilberries came from Europe. Meanwhile, blueberries came from North America.
Studies also show that regular intake of bilberries can prevent inflammation in the body. Also, drinking its juice can reduce inflammation in those who have heart diseases or metabolism problems. Along with that, bilberries can increase good HDL cholesterol and reduce the wrong type of HDL.
Cranberries
Despite its sour taste, cranberries are very healthy to include in one's diet. This type of berry has high nutrient content. Cranberries are generally made as a juice, and it is rarely eaten raw. It also has antioxidant polyphenols just like other berries. However, the best health benefit that cranberries offer is it reduces the risk of urinary tract infections. It also shows positive impacts on maintaining good heart health.
Raspberries
Raspberries are most often used in desserts such as in yogurts, cakes, and are made for jams. A cup of raspberries contains 64 calories, 8 grams of fiber, vitamins C and K, and manganese. This type of berry also has its antioxidant polyphenols called ellagitannins, which is known to lessen oxidative stress.
Strawberries
This type of berry is the most popular among all berry types, and it is rich in vitamin C. A cup of strawberries contains 46 calories, 3 grams of fiber, vitamin C, and manganese. Strawberries are good for your health, and it can lower the risk of getting heart diseases by 30 percent. It also reduces inflammation in the body and helps control blood sugar.
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