In the modern life, both health and beauty play an important role. In order to get a good health, people need to have a healthy lifestyle and healthy diet. And fruit, in general, and berries, in particular, is a good way which you can use to have good health. Besides, berries can help you have perfect skin and hair. In this article, VKool will present to you top 10 health benefits of berries. This article listed the best advantages of berries from reliable sources. However, it is only for the informational target and it is not aimed to give medical advice. Continue reading this writing to understand more!
Top 10 Health Benefits Of Berries
1. Lose Weight
If you are worried about your weight and if someone gives you something such as slimming pill which can help you to deal with your problem, you will try it, right? However, you must be careful because sometimes you may have harmful side-effects. Now, there is a safe method, which can help you to lose your weight. Do you want to know? Let’s go to the supermarket or grocery store and select your favorite berries.
Why can berries help you to lose your weight? Berries do not have a lot of fat or calories although they are naturally delicious and sweet. In addition, berries like strawberries, blueberries or blackberries contain pectin, a kind of soluble fiber which can help to make you feel full. Besides, it is impossible to lower cholesterol along with improving insulin resistance.
In short, if you want to lose weight, let’s use berries.
2. Prevent cancer
One of the benefits of berries is to prevent cancer. As you can see, berries include some essential antioxidants. According to a research of the National Cancer Institute, they show that the antioxidants in berries can help to protect your cells from the damage which is caused by the harmful molecules, sometimes called free radicals. Plus, antioxidants may help to slow the cancer development.
And in all types of berries, the great sources of antioxidants are blueberries and strawberries. In addition, the vitamin C in strawberries can help to decrease the risk of esophageal cancer. Meanwhile, the ellagic acid which can be found in raspberries is said to be beneficial for fighting breast cancer.
3. Maintain Heart Health
One of the excellent benefits of berries is to maintain your heart health. It is said that a healthy diet will help to lower the risk of heart disease up to 80%. Berries consist of folate, antioxidants and a lot of important nutrients which can help to reduce inflammation, lower blood pressure as well as increase good cholesterol.
In addition, a study has shown that homocysteine – an amino acid – is elevated in those who are at risk for heart disease. Also, the researcher has found that folate is able to decrease the homocysteine levels.
Therefore, eating berries such as strawberries, blueberries, blackberries as your desert every day will help you to maintain your heart health. Sometimes, it is a good idea to drink strawberries juice, blueberries juice.
4. Improve Memory And Brain Health
Improving memory and brain health is also one of the benefits of berries. A study shows that berries, especially blueberries, are able to improve memory, motor and learning skill along with slowing the process of degenerative disease related to age.
Besides, blueberries are not only a sweet fruit but also a powerful weapon which can help to fight degenerative disease like dementia or Alzheimer disease. In addition, when we are older, the cells in our brain become less effective in communicating with others. And the brain function may decline. A research has shown that blueberries can work to improve the communication between brain cells. That’s why they can maintain brain health as well as slow cognitive decline.
Thus, you can consume berries such as blueberries, strawberries every day or you can make the smoothie from strawberries, raspberries and blackberries.
5. Reduce Diabetes
In the list of benefits of berries, they can help to reduce diabetes. Berries are said to be a wonderful idea for the diabetic diet. Although berries are sweet, they are low on glycemic index – a scale where foods containing carbohydrate are ranked. Why is it said that? The low ranking foods often score below 55. In fact, all kinds of berries such as raspberries, blackberries, strawberries and blueberries just have scores under 40.
Therefore, if you have diabetes and want to maintain your blood sugar, it is good idea to use portion control. Let’s enjoy a cup of raspberries, one and a quarter cup of strawberries per day. Or you can eat fresh strawberries or blueberries.
6. Preserve Vision
Eyes are one of the important parts of our body. And in some studies, it is proved that berries can help to preserve your vision. In clinical studies, they have found that blueberry extract contains compounds called anthocyanosides which can help to slow down the visual loss. They can help to delay or prevent some problems such as dryness, macular degeneration, hypermetropia, myopia and cataract because of their antioxidant properties. Besides, vitamin A, E, C with zinc are beneficial for your ocular health.
Thus, in order to improve and protect your eyes, you should consume fresh berries or add berries to your diet every day.
7. Reduce Muscle Damage
When we mention the benefits of berries, one of the wonderful benefits is to reduce muscle damage.
Do you know the reason why berries can help you in this case? If you take too many exercises, you will feel that your muscles become painful, right?
According to a study of ten female athletes, after they had had hard leg exercises, they were given blueberries. And the result is that blueberries can help to accelerate their muscles.
Finally, fresh berries or berry supplementation can help to decrease the damage which happens at the molecular level and minimizes the soreness.
8. Fight Wrinkles
Fighting wrinkles is one of the benefits of berries. Berries contain a plenty of vitamin C which can work as an antioxidant in order to help to prevent the damage caused by smoke, sun or pollution. Plus, vitamin C can promote the collagen’s ability so as to smooth wrinkles along with improving overall skin texture.
Therefore, what you need to do is to eat fresh berries or drink berries juice. And in fact, a cup of blueberries is able to provide 24% of your need for vitamin C every day.
9. Tone Skin
With antioxidant properties, berries also help us to tone the skin. And the manganese which is found in strawberries may help to keep your skin healthy and tone it.
What you need:
- 4 – 5 strawberries
- 100 ml rose water
How to do:
- Firstly, grind the strawberries in order to extract their juice
- Then pour two tablespoons of the juice to rose water
- After that, mix well together
- Next use a cotton ball and dip it into the mixture
- Finally, apply this ball to your face
- Do this process every night before you to go bed
As you know, rose water can act as a wonderful cleanser. It also helps to reduce skin irritation because of anti-inflammatory properties. And if you use the above recipe, in order to get the best result, you should not use the toner with your night cream.
10. Prevent Hair Fall
Another advantage of berries is to prevent hair fall. Thanks to vitamin C in berries, particularly strawberries, they can help to promote hair growth as well as encourage iron absorption. Besides, strawberries are loaded with silica, which can help to prevent baldness.
What you need:
- 2 ripe strawberries
- 1 tablespoon of honey
- 1 tablespoon of coconut oil
How to do:
- Firstly, mash the strawberries
- Then combine them with honey and coconut oil in order to make a paste
- Next apply this paste on your hair and scalp
- After that, leave it on for about 20 minutes
- Finally, use cold water to wash your hair and scalp
- Do this treatment twice per week, in the morning after you take a bath or shower
In short, berries bring us a lot of benefits to our lives. They can help us to maintain our heart and brain health, reduce the risk of getting some serious diseases and give us a beautiful skin by fighting wrinkles. And there are many kinds of berries you can consume every day like strawberries, cranberries, blueberries or blackberries. You can eat fresh berries or drink the smoothie made of them. Sometimes, you can add them to your low-fat milk or yogurt.
If you want to know more about benefits of other ingredients, please go to our main Health Nutrition page. After reading the article of top 10 health benefits of berries, hope that it can help you find out the best benefits of berries. However, the article is only for the informational purpose; therefore, you should see your doctor in order to get the advice. If you have any question, please leave the comments below, I will respond you as soon as possible. And if you know other health benefits of berries, please leave them below.