As we approach the summer months, gardens are looking colourful and fruit is ripening, including many of our native berries such as strawberries, raspberries, blackcurrants, blueberries, and blackberries.
Packed with goodness, berries have many health benefits that make them an important addition to your diet. They may be small, but there’s goodness packed into them. With a range of antioxidant and anti-inflammatory properties, research has shown that berries can help with cognitive health, and brain health, preventing cancer, lowering blood pressure and cholesterol, and preventing cardiovascular disease—and they taste good too!
Berries are some of the most vibrantly coloured foods, which is a clue as to the health benefits they contain. Foods that are red, blue, and purple often contain a group of antioxidant compounds called anthocyanins, which have been credited with a beneficial effect on cardiovascular health, improving blood flow by making your arteries more flexible and opening your blood vessels.
This effect is also thought to be related to other benefits associated with anthocyanins, such as preventing age-related declines in brain health, cognitive and motor function, memory, and dementia. Another powerful compound found in berries is flavonoids, which are a group of compounds found in many plants, fruits, and vegetables.
There is vast research showing that flavonoids possess a range of medicinal benefits, including anticancer, antioxidant, anti-inflammatory, and antiviral properties.
Flavonoids have antioxidant properties that are linked to decreasing the risk of cardiovascular disease; assist in lowering cholesterol levels and reducing systolic blood pressure, thereby decreasing the risk of heart attacks.
Berries not only have antioxidant properties but also possess anti-inflammatory properties that support healthy cell function. Inflammation is believed to contribute to various disease processes, including type 2 diabetes, arthritis, and heart disease. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer’s disease, and diabetes.
By reducing inflammation, berries can protect against cell and DNA damage that leads to cancer. So, berries could help prevent various forms of cancer.
The vitamin C and flavonoids in berries also shield your skin from free radicals and oxidative stress. This protection helps keep skin looking youthful and firm by preventing premature aging. While their anti-inflammatory properties calm skin irritations and promote a clearer complexion.
Sweet berries are still suitable for people with diabetes because they also contain fibre and are lower on the glycaemic index than other fruits. So, berries can be a good option for blood sugar regulation and count as one of your five portions of fruit or vegetables a day. Raspberries and blackberries are good options, as they have a higher fibre content. Added, They, berries are unlikely to cause sharp swings in blood sugar levels eaten on their own. Studies have also shown that berries are effective in diabetes prevention, with people who eat berries and fresh fruit daily less likely to develop diabetes.
Image by Tikovka1355 from Pixabay
Packed with nutrients, vitamin C, and fibre, berries are a great addition to your diet. Sprinkle them on porridge, cereals, and pancakes for breakfast, add them to smoothies, yoghurt, and fruit salads, or just enjoy them on their own. They offer many health benefits, and they are also good for your gut health and microbiome as they are rich in prebiotics, including polyphenols.
Rachel Kayani
