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Berries are tiny, delicious, colorful fruits - and they're powerful allies to your health, helping to protect everything from your head to your heart. Here are the amazing benefits of berries.
1. Blueberries
When it comes to the effects of berries on human health, it is impossible not to mention blueberries. The dark green color of these berries doesn't just make a pretty cake. The color comes from compounds called anthocyanins. Scientists think these antioxidants can help protect you from cancer, heart disease, and dementia, while also boosting your immune system. But we need more research to know for sure. Blueberries are usually high in water and fiber, which keeps you full without disrupting your diet. Half a cup of blueberries has about 40 calories.
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2. Acai Berries
These grape-like fruits are often referred to as superfoods, as they may have more antioxidants than other berries. Those nutrients can prevent cell damage that can lead to many diseases. However, more research is needed to help us know more about the effects of this berry. Enjoy acai berries fresh or frozen, but consult your doctor before you take them as a supplement. Large doses can be harmful and may affect the way some medicines work.
3. Avocados
How surprising! Avocado is a single-seeded berry. Their tender green meat is packed with vitamins, minerals and healthy fats. Avocados can help your heart, aid in weight loss, and can keep you healthy as you age. Chop and add to salads, blend into smoothies or spread on sandwiches in place of mayonnaise. Don't abuse it. One serving is 1/5 of an avocado.
4. Blackberries
Raspberries are full of polyphenols, chemicals that can reduce inflammation that leads to heart disease and cancer. Berries can also help your small intestine better break down sugar, which reduces your odds of developing type 2 diabetes.
One cup of blackberries has 7 grams of sugar. The same amount canned in heavy syrup has over 50 grams. Boysenberries and marionberries are types of blackberries.
5. Strawberries
These sweet heart-shaped fruits are packed with vitamin C, folic acid, fiber and antioxidants. They can help lower high blood pressure and cholesterol, help you control blood sugar, and combat the effects of aging on your brain.
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6. Goji berries
Sometimes called wild wolfberries, they have been a part of Chinese medicine for thousands of years. They have vitamins (C, B2 and A), iron, and antioxidants. Scientists have been looking for evidence that they boost immunity, fight heart disease, help the brain, aid digestion, and prevent cancer, but so far, they haven't known for sure. You should only eat the fruit when it is ripe. And don't eat it if you're pregnant, nursing or taking blood thinners.
7. Cranberries
If you are prone to urinary tract infections, you can drink cranberry juice. It won't treat urinary tract infections, but cranberry supplements help reduce the odds of later getting it. Berries can reduce the chances of bacteria staying in the stomach and causing an infection. Scientists are studying whether they can prevent cancer and promote heart health. Control the amount of juice you drink, too much can upset your stomach and lead to kidney stones.
8. Aronia fruit
These dark purple berries, also known as raspberries, are packed with vitamins, minerals, and nutrients. As a result, researchers are examining whether they can help prevent cervical, skin, breast and colon cancers, or help fight liver, heart disease, and even obesity.
9. Elderberries
For hundreds of years, humans have used them to fight colds and flu. Some studies show that their extracts can reduce flu symptoms if you take them for the first day or two. Eat only cooked elderberries - the raw berries or their leaves can make you sick. Also, women who are pregnant or breastfeeding or anyone with an immune system problem should not eat this berry. Do not use them if you take diabetes medications, diuretics, or laxatives.
10. Red raspberries
Since 4 AD, parts of the raspberry plant have been used to treat morning sickness and stomach upset. Raspberries are packed with nutrients that may help fight various types of cancer and protect your brain. While you can find some of these in dietary supplements, treat yourself to fresh raspberries. They will bring you the most benefits.
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11. Rattan rope
A 2/3 cup serving of these peach-colored berries has twice the vitamin C of a cup of orange juice. They're also rich in antioxidants, which is one reason you'll see them as an ingredient in some skin care products.
12. Ginseng Berries
In Chinese medicine, the root of the ginseng plant is a popular medicine. But what about the berries of the ginseng plant? Studies in rats show that they can lower cholesterol, fight cancer, and reduce intestinal inflammation. If you have diabetes, there is some evidence that ginseng juice can help control your blood sugar and weight. Look for ginseng fruit extract in skin products. It can help fight skin damage and the effects of aging.
13. Gooseberries
These fruits when ripe can be light green, pink or red. In India, this fruit, called amla, has long been used to treat colds and fevers, aid in the digestion of food, and as a hair tonic. Now, there's some evidence that these berries may help fight cancer, promote liver health, prevent osteoporosis, and treat parasites and infections. But scientists need more research. Enjoy them fresh or cooked, but check with your doctor before starting a supplement.
Above are the health benefits of berries. You can add them to your daily diet to ensure the best health.
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