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Nutrition Benefits of BerriesNutrition Benefits of Berries

Source: MyFoodDiary.com

Nutrition Benefits of Berries

Berries offer unique nutrients that protect against disease and promote a healthy weight. With so many berries available, it is easy to incorporate these fruits into your eating plan, allowing you to take full advantage of the nutritional benefits.

Low in calories but full of fiber

Most berries have fewer than 80 calories in one cup of fresh fruit. The high water content and fiber in berries help you feel full and satisfied. The fiber in berries is also linked to lower blood cholesterol levels and reduced risk for some types of cancer.

Important vitamins and antioxidants

Nutrients in berries have been found to reduce the risk of disease and slow the mental decline associated with aging. Berries are rich in vitamin C, promoting healthy collagen, leading to healthier joints and improved flexibility. The folate in berries may help protect against heart disease and promote healthy vision.

Berries are also rich in antioxidants that fight the free radicals linked to chronic disease. Anthocyanins are the antioxidants that give berries their deep colors. They have been found to reduce inflammation and are linked to the prevention of pain associated with arthritis. Quercetin is a flavonoid and antioxidant that also contributes to the color of berries. It may help reduce the plaque buildup on artery walls that leads to heart attack, and it’s linked to improved blood cholesterol levels and blood pressure. Flavonoids, like quercetin, may also inhibit the growth of cancer cells.

Many varieties

The variety of berries makes it nearly impossible to get bored of eating these healthy fruits. Available throughout the year, you can incorporate all types of berries to maximize the health benefits. Strawberries are at their peak in late spring to early summer, and they are soon followed by raspberries, blueberries, and blackberries. Cranberries come into season in the late fall. During winter, try using frozen berries in your smoothies or cook them with oatmeal. The more varieties you eat, the more unique nutrients you will consume.

Sources

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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