Most berries have a good nutritional profile and are typically high in antioxidants, fiber, and vitamins and minerals. Better yet, not only are berries incredibly delicious and fulfilling, but they can also help prevent and treat a variety of conditions including heart disease, brain disorders, high blood pressure, diabetes, arthritis, and many other well-known diseases. Here are the top 3 healthiest berries and why you should begin to incorporate them into your diet today.
Blueberries are delicious, low in calories, packed with antioxidants, and are full of vitamins and minerals. They have a glycemic index of 53—which is a measure from 0-100 how quickly and intensely foods increase blood sugar levels. Additionally, a 3.5-ounce (100-gram) serving of blueberries has:
Fiber: 2.4 grams
Vitamin C: 24% of the RDI
Vitamin K: 35.8% of the RDI
Antioxidants are powerful compounds that can prevent or slow damage to cells caused by free radicals. Free radicals are unstable molecules that the body produces in reaction to the environment and or other stressors. This is part of the reason blueberries are considered to be excellent brain food as well as help treat and prevent Alzheimer's disease.
Anthocyanins: Anthocyanins are a specific type of antioxidant that inhibit oxidation. In herbal medicine, anthocyanins have been used to treat a number of conditions including high blood pressure, blood vessel health, colds, and urinary tract infections. Recent research also shows that anthocyanins may effectively help fend off heart disease and cancer.
Quercetin: Quercetin is one of the most abundant antioxidants and plays an important role in helping your body combat free radical damage. Studies show quercetin may help reduce inflammation, ease allergy symptoms, may have anticancer effects, lower blood pressure, may reduce your risk of brain disorders and dysfunction, help combat aging, enhance exercise performance, and even aid in blood sugar control.
Myricetin: Myricetin exhibits a diverse range of activities that include strong antioxidant, anticancer, and anti-inflammatory activities. Recent research also suggests that myricetin may be beneficial to protect against diseases such as Parkinson's and Alzheimer's.
Raspberries are incredibly delicious, perfect for a hot summer day, and are an excellent source of fiber. One cup (123 grams) of raspberries provides:
Fiber: 8 grams
Vitamin C: 36% of the DV
Vitamin K: 8% of the DV
Manganese: 36% of the DV
Similar to blueberries, raspberries are full of potent antioxidants including quercetin and ellagic acid, that can help reduce the risk of a number of diseases. This includes diabetes, cancer, obesity, arthritis, heart disease, and various brain disorders. Overall, raspberries are incredibly delicious, easy to add to any diet, are full of vitamins and minerals, are an excellent source of fiber, and can help protect you from a variety of diseases.
Compared to other fruits strawberries have a relatively low glycemic index. This means eating strawberries will most likely not lead to rapid spikes in blood sugar. Strawberries are high in vitamin C, manganese, folate, potassium, and have a high antioxidant capacity as well. One cup (144 grams) of whole strawberries contains:
Fiber: 3 grams
Vitamin C: 97% of the DV
Manganese: 24% of the DV
Eating strawberries is associated with improved heart health and lower blood sugar levels. Additionally, eating strawberries may also:
Although blueberries, raspberries, and strawberries are the healthiest berries to eat, there are many other healthy types of berries to enjoy. This includes acaí berries, cranberries, goji berries, and elderberries.
Acaí Berries: High in antioxidants, these berries come from the acaí palm trees in the rainforest of South America. This flavorful berry is loaded with fiber, low in sugar, and makes a great addition to nearly any bowl or smoothie.
Cranberries: High in vitamin C, antioxidants, a delicious add-on to most meats, and high in manganese too.
Goji berries: For over 2,000 years Asian countries have harvested this berry as a food supplement and even as a medicinal option. Goji berries have 5x the antioxidant capacity of raisins and powerful properties for complete immune system support.
Elderberries: This berry has been used for hundreds of years to help treat headaches, fever, joint discomfort, muscle pain, and even constipation. Elderberries are loaded with vitamin C, vitamin A, and have over 10.2 grams of fiber per serving.
Q: What is the healthiest type of berry?
A: In terms of nutrient value blueberries are the world's healthiest berry. Blueberries are full of antioxidants, vitamins, minerals, and antioxidants.
Q: Which berry has the highest antioxidant content?
A: Blueberries, cranberries, and blackberries have the highest antioxidant content out of any berry.
Q: Are strawberries or blueberries better for you?
A: Blueberries are more nutrient-dense than strawberries. Calorie-for-calorie blueberries provide a more complete nutrient profile than strawberries.
Q: What happens if you eat blueberries everyday?
A: If you eat blueberries every day you may be reducing your risk of cancer, obesity, heart disease, cancer, and dementia.
Q: Are blueberries good for your heart?
A: Blueberries are considered a superfood and can help you maintain healthy bones, reduce blood pressure, ward off heart disease, and even reduce your risk of cancer.
Research shows that one of the best ways to reduce inflammation—which is linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—lies not in the pantry or the medicine cabinet, but rather in the refrigerator. By investing in anti-inflammatory foods you can fight off inflammation and feel better.
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