8 Healthiest Berries You Can Eat
While some may opt to eat berries because of how sweet they taste, many people use them in addition, for their health/medicinal benefits. For a long time, people have used berries in health-related issues and even today many of us incorporate berries into our diets. Some of the healthiest berries you can eat are:
- Blueberries: Blueberries are a great source of vitamin K, C and manganese. Blueberries also contain antioxidants which have been shown to improve heart health. Blueberries also have been known to enhance the function of arteries, to reduce the risk of heart attack and reduce the blood LDL levels. This can also translate to a reduced risk for developing diabetes, added to new evidence that blueberries can improve insulin sensitivity and cut the risk for DM2.
- Goji berries: Goji berries, originally from China, have a long history of use in traditional medicine. Goji berries contain vitamin C and A, and Copper. With the high levels of vitamin A, it also contains a compound called Zeaxanthin.
Goji berries are known for promoting good eye sight and preventing damage to optical nerves. Goji berries also contain antioxidants and reduce the oxidative stress, thereby promoting a healthy heart. In some places, Goji berries are used in weight management and there are claims in some quarters that drinking its juice can aid in waist size reduction.
- Cranberries: Cranberries are some of the healthiest berries nature has offered and it has a long history of use in traditional medicine from several countries. Mostly consumed as juice, owing to its sour taste, cranberries are well-used locally in treating urinary tract infections. This is due to the presence of some chemicals that prevent bacteria from sticking to the bladder. Cranberries also contain antioxidants.
- Strawberries: Widely known and eaten, strawberries are one of the best sources of vitamin C and also manganese, and are good for heart health. Due to its ability to control blood sugar, strawberries are also useful in preventing diabetes and have also been known to reduce inflammation. Its antioxidants too are good for reducing oxidative stress and improving heart health generally.
- Bilberries: Bilberries are used in reducing inflammation and has also been shown to improve the blood HDL level (the good cholesterol).
- Grapes: Grapes are widely known for their sour taste and medicinal value, hence, taking a natural grape juice once a while could be a simple step to being healthier. Grapes contain vitamin C, K and polyphenols. Studies have shown that eating grapes or taking grape juice can improve memory and cognitive abilities. Eating a grape could also help you stay far away from diabetes.
- Acai berries: Acai berries are a popular food supplement due to their rich antioxidant levels. They have also been shown to reduce blood sugar, cholesterol and insulin in people who consumed about 200 g each day for a month. Acai berries are also said to be able to aid in the prevention of muscle damage.
- Raspberries: Raspberries contain vitamin C, K and manganese and contain a chemical called ellagitannins which are antioxidants that reduce oxidative stress. Black Raspberry is also used in managing heart troubles traditionally and research has shown that they can improve on other health-related risk factors for cardiovascular diseases.