fresh

why berries
are among the
healthiest
foods on earth
BY FRANZISKA SPRITZLER
Berries are among the
healthiest foods you can
eat. They are delicious,
nutritious and provide
a number of impressive
health benefits. Here are
6 good reasons to include
berries in your diet.
01. BERRIES ARE LOADED
WITH ANTIOXIDANTS
Berries contain
antioxidants, which help
to keep free radicals
under control.
Free radicals are unstable
molecules that occur as
a normal byproduct of
metabolism. It's important
to have a small amount of
free radicals in your body
BOTTOM LINE:
Berries are high in
antioxidants such as
anthocyanins, which may
protect cells from free
radical damage.
02. BERRIES MAY HELP
IMPROVE BLOOD SUGAR
Berries may improve your
blood sugar and insulin
levels. Test-tube and
human studies suggest they
may protect cells from
high blood sugar levels.
Berries contain fiber,
which may help decrease
appetite, increase
feelings of fullness.
BOTTOM LINE:
Berries may improve blood
sugar and insulin response
when consumed with highcarb
foods or when
included in smoothies
03. BERRIES ARE HIGH
IN FIBER
Berries are a good source
of fiber, including
soluble fiber.
Studies have shown that
consuming soluble fiber
slows down the movement
of food through your
digestive tract, leading
to reduced hunger.
BOTTOM LINE:
Berries contain fiber,
which may increase feelings
of fullness and reduce the
number of calories your
body absorbs.
04. BERRIES PROVIDE MANY
NUTRIENTS
Berries are low in
calories and extremely
nutritious. In addition
to being high in
antioxidants, they also
contain several vitamins
and minerals.
Berries, especially
strawberries, are high in
vitamin C.
BOTTOM LINE:
Berries are rich in
several vitamins and
minerals, especially
vitamin C and manganese,
yet low in calories.
05. BERRIES MAY HELP
LOWER CHOLESTEROL LEVELS
Berries are a hearthealthy
food.
Black raspberries and
strawberries have been
shown to help lower
cholesterol in obese
people and those with
metabolic syndrome.
BOTTOM LINE:
Berries have been shown
to lower LDL cholesterol
levels and help protect
LDL cholesterol from
becoming oxidized.
06. BERRIES CAN BE
ENJOYED ON NEARLY ALL
TYPES OF DIETS
Fortunately, berries can
be included in many kinds
of diets. Although people
on low-carb and ketogenic
diets often avoid fruit.
For example, a half-cup
serving of blackberries or
raspberries contains less
than 4 grams.
BOTTOM LINE:
Berries can be enjoyed on
most diets because they
are low in calories and
carbs and widely available
in fresh or frozen forms.
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