Berries, a favourite of many, are tiny summer fruits that come with astounding health benefits. The little fruit is enriched with Vitamin A, Vitamin C, antioxidants, folic acid and is great for your heart and brain. It has been found to play a key role in weight loss as well. Here are some nutritional facts about the most common berries:
Strawberries are loaded with antioxidants, folic acid and Vitamin C; one cup of strawberries alone fulfils your daily requirement of Vitamin C. They are also rich in fiber, manganese, biotin, copper, potassium, magnesium. 1 cup- 45- 50 calories
Raspberries are one of the richest sources of nutrients and have great antioxidant properties. They are known to have ‘Ellagic acid’ which has anti cancer properties. They also have abundant Vitamin C, manganese, fiber, biotin, potassium and folic acid. 1 cup- 60-65 calories
Blueberries are packed with phytonutrients, anthocyanins, Vitamin C, fiber, copper, Vitamin K and manganese. 1 cup- 60-65 calories.
Blackberries are a rich source of Vitamin C, fiber and anthocyanosides which strengthen the immunity.1 cup- 40-45 calories.
Cranberries have excellent antioxidants levels and are also rich in pantothenic acid (Vitamin B5), Vitamin C, fiber, Vitamin E, potassium and copper. 1 cup-45- 50 calories.
Some of the amazing health benefits offered by these berries are:
1 . Improve Heart Health
High on fiber and antioxidants, berries help in lowering the blood cholesterol, blood pressure and prevent cellular damage thus promote overall cardiovascular health. Strawberries are a good source of folic acid that helps in reducing the homocysteine level in the body which is usually high in people at risk of developing heart diseases.
2 . Aid Weight Loss
Berries composition includes 85% water alone and a cupful of these will give you about 4 gm of dietary fiber which keeps you full for long thus preventing binge eating. Raspberries, blueberries or strawberries are excellent fruits to add to your diet plan if you are on a weight loss regime.
3 . Regulate Blood Sugar Levels
Berries are amongst the recommended options for the diabetics. Having low glycemic index, berries do not spike the blood sugar levels. Being high on fiber content and water, they are known to keep you full for longer and maintain normal blood glucose levels.
4 . Fight Cancer
Berries, especially raspberries and blackberries are known to fight cancer due to their antioxidant properties and abundance of Vitamin E and C which removes the free radicals from the body and protects the cells from damage. A phytonutrient called ellagic acid found in the seeds of these berries has antiproliferative properties which prevent fast progression of cancer cells.
5 . Boost Brain Health And Memory
The anthocyanins found in berries are known to improve learning, memory and motor responses. They also have neuroprotective properties. Regular consumption of blueberries has shown to slow down the cognitive decline and improve mental health thus reduces the chances of developing age-related diseases like Parkinson’s disease and Alzheimer’s disease.
So, go ahead and relish these nature’s gifted health pills that can up the nutritional value of your food bowl. Toss them in your salads, add them to your cereals, prepare smoothies using them or just enjoy a cupful of fresh berries this season! Eat Healthy! Stay Healthy!