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assorted red berries on a wooden surface

The Top Five Healthiest Berries To Eat

Berries are some of the healthiest foods around. They’re full of nutrients having a high content of fibre, vitamin C and antioxidants. They provide numerous health benefits for your body including reducing symptoms of chronic diseases. Berries can also often be found in jams, desserts and even some preservatives.

 

Here are five of the healthiest berries that you can eat:

  1. Blueberries
  2. Raspberries
  3. Strawberries
  4. Cranberries
  5. Grapes

1. Blueberries

Blueberries are rich in vitamin K providing you with 36% of your recommended daily intake (RDI), 25% of manganese and 24% of vitamin C (1).

 

They also contain antioxidant polyphenols called anthocyanins (2). These antioxidants can reduce oxidative stress which in turn reduces the overall risk of heart disease in both individuals who are at a high risk of heart disease and healthy individuals (3, 4, 5). Additionally, blueberries have also been found to lower ‘LDL’ cholesterol levels which means the risk of heart attacks is reduced and artery function is enhanced (6, 7).

 

Studies also suggest that consumption of blueberries can improve and increase insulin sensitivity. These findings correlate with a reduced risk of type 2 diabetes by almost 26% (8).

2. Raspberries

These are often found in desserts and are an excellent source of fibre. In fact, one cup of raspberries can provide 8 grams of fibre, 54% of the RDI and 41% of manganese (9).

 

Raspberries also contain antioxidant polyphenols called ellagitannins, these can reduce oxidative stress (10). A 2005 study involving cyclists, found that consuming drinks of mixed berries including raspberries reduced oxidative stress which was caused by exercise (11).

 

Black raspberries have been found to be especially beneficial for heart health as studies suggest that they are able to reduce the risk factors for heart disease, blood pressure and blood cholesterol (12, 13, 14). Other research suggests that black raspberries are able to reduce inflammation in those who suffer from metabolic syndrome by reducing the size of polyps found in the colon – these are abnormal cell growths that can ultimately lead to cancer (15).

Red berries in a bowl on a wooden surface

3. Strawberries

One of the most commonly consumed berries in the whole world and an excellent source of vitamin C. In fact, a single cup of strawberries contains 150% of vitamin C! (16)

 

Like many other berries, strawberries are good for your heart. Studies have found that those who regularly consumed both strawberries and blueberries on a weekly basis had a thirty per cent less risk of a heart attack (17). Strawberries have also been shown to reduce risk factors associated with heart disease, including blood triglycerides and oxidative stress (18, 19).

4. Cranberries

Most commonly consumed as a juice, cranberries are well known for their health benefit of reducing urinary tract infections (UTIs). There are certain chemicals that prevent E.coli bacteria from sticking to the bladder wall and urinary tract, which helps in the prevention of infections (20, 21). Multiple studies have found that drinking cranberry juice or taking cranberry supplements can significantly reduce the risk of developing a UTI (22, 23, 24).

 

Cranberry juice can even prevent the development of stomach ulcers and cancer by preventing H.pylori from attaching to the wall of the stomach, therefore preventing infections from occurring (25, 26).

5. Grapes

These common berries are widely consumed whole as raw fruit and also as juices, wines and raisins. Both the skin and the seeds of grapes act as a rich source of antioxidants.

Grapes have also been associated with a twelve per cent reduction in the risk of type 2 diabetes development when consumed three times a week (27). Another study found that by eating drinking twelve ounces of grape juice daily for three months, both memory and driving performance appear to improve (28).

 

Nutrition Coach prepping a salad

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