Introduction
The main health benefit of berries is that they are rich in antioxidants. As
mentioned before, these help the body to fight stresses caused by free
radicals.
This means, it is good for your general health and especially for
skin and hair.
Anthocyanin and quercetin are two main
antioxidants found in berries.
Berries get their bright colours from
anthocyanin which may help manage arthritis.
Berries are
rich in vitamin C too.
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| Fresh Berries |
They also
contain fibre and folate which aide in lowering blood pressure and cholesterol.
The most common berries are strawberries,
blueberries, blackberries and raspberries. They have been studied the most and
found that these berries have a
variety of health benefits.
Grapes
Kiwifruit
Blueberries
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| Four new blueberry facts |
Blueberry is considered as a miracle berry. Recent studies have shown that it has the ability to reverse the on set of Alzheimer's disease and reduce or reverse age related diseases.
Let's see the main benefits of blue berries:
Antioxidant: research at
the USDA show that anthocyanin, the pigment in blueberries, is number one antioxidant
which react with harmful free radicals that cause cancer and other age related
health issues.
Disease prevention: its high content of antioxidants has the capability of lowering cholesterol which may cause cardiovascular diseases.
Prevention of urinary tract infection: research has show that a component in blueberries, has the property that is good for urinary tract health, thereby reducing infection.
Improves eye sight: anthocyanin in blueberries may improve eyesight, according to research done in both Europe and Japan.
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| Blueberry muffins |
How to make To Die for Blueberry Muffins
Strawberries
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| Juicy strawberries |
There are many substances in strawberries which are essential for maintaining good health. They are rich in antioxidants, polyphenols and vitamin C. Its content of flavonoids has the ability to lower the risk of cardiovascular diseases.
Strawberries are high in fibre and low in sugar and therefore, good for weight control. Among its many health benefits, it also helps improve eye sight as it contains anthocyanin.
What are special benefits of strawberries?
For healthy bones: Its high content of potassium and vitamin K supports healthy bones.
Prevents oesophageal cancer: studies have shown that freeze-dried strawberry powder may prevent cancer in the oesophagus.
Lower inflammation: a substance in strawberries has the ability to lower the levels of C-Reactive Protein which causes inflammation.
Reduce risk of degenerative diseases: It is an excellent natural
source for folate. Lack of folate in older people may cause atherosclerosis,
vascular disease and declining cognitive functions.
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| Strawberry recipes |
Health Benefits of Strawberries
Blackberries
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| Interesting facts |
Blackberries are high in gallic acid which have
anti viral and anti bacterial properties. Blackberry is one of the fruits that
have the highest level of antioxidants. It is also high in Vitamin C and fibre.
Its high concentration of vitamin C and fibre is known to reduce the
chances of getting certain cancers.
Its richness in anthocyanin helps in reducing urinary tract infections. The high concentration of anthocyanin is a good component that may reduce the effects of Alzheimer's disease and dementia.
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| Blackberry Balsamic Salad Dressing |
A summary
Raspberries
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| Raspberry Keton Raspberries are an excellent source of vitamins C, B and E and consists of minerals such as iron, manganese, iron, copper and magnesium in high proportions, making it very nutritious. |
Raspberries are rich in antioxidants and
display anti-inflammatory properties. Its
richness in ellagic acid may be beneficial in preventing many types of cancers such as reducing breast, colon prostate and oesophagus cancers.
Its antioxidants absorb free radicals
thereby preventing damage to cells and vital organs.
Rheosmin which is a ketone in raspberry and
tiliroside (a flavonoid) are used in obesity and diabetes management. Eating
raspberries helps lower fat absorbtion.
As it enhances the acton of insulin, it is considered that it helps
lower the risks of diabetes and obesity.
Its high content of fibre helps manage weight gain.
Anthocyanin in raspberries has the ability
to decrease LDL cholesterol deposits in arteries and therefore, it is vital for
heart health, various neuro-degenerative conditions like Alzheimer's disease
and dementia.
It also prevents premature aging.
Raspberry tea made from its leaves, is good for
curing common colds sore throats, aches and pains and diarrhoea.
Note: Raspberries have a high content of oxalates and if you are on a low oxalate diet or have kidney stones, your doctor's advice should be taken before consuming this fruit.
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| Raspberry Oatmeal Bar |
Grapes
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| Berries come in three colours |
The most well-known berry is the grape.
Grapes are low in calories and high in water.
They are a good source of potassium and vitamin C. Iron and vitamin A are also
found in grapes in smaller amounts.
There are many health benefits in grapes but red and black grapes have higher antioxidant levels than green grapes.
Grapes have
lutein and zeaxanthin which are two anti-oxidants important for healthy eyes.
An important
benefit of grapes is that the red wine reduces the chances of breast cancer.
The presence of myricetin and quercetin, which are two flavonoids, help the
body to resist harmful free radical formations.
Apart from the usual health benefits from berries, grapes are particularly beneficial for a healthy skin and hair.
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| Grape Salad |
Avocado
It is a rich creamy fruit, which is classified as a
berry! They are highly nutritious and as well as have a high content of healthy
fat. It is a fruit, that has a high content of omega 3 fatty acids which lower
the levels of cholesterol. Its percentage of protein is high and sugar content
is lower than other fruits.
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| Avocado for Health |
It is a good source of vitamin B5 and vitamin K
along with fibre. It adds to more health benefits with its content of
potassium, iron, magnesium and phosphorus.
Let’s look at the avocado more closely.
The avocado contains an impressive range of
carotenoids; carotenoids are mostly found in orange or red fruits and
vegetables. Strangely, in avocado, it is found in the green skin. Therefore,
this fruit has anti- inflammatory properties. As it is high in oleic acid, it
has the ability to lower the risk of heart disease.
Another important health benefit is, its anti cancer
properties and it has the anti-inflammatory and antioxidant nutrients.
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Heart Healthy Avocado |
Avocado Benefits
Kiwifruit
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| Kiwifruit |
The kiwifruit was introduced to New Zealand by missionaries who came from China. It was
called Chinese gooseberry but for commercial purposes the name Kiwifruit was
given because of its brown hairy coat, similar to that of the kiwi bird of New
Zealand.
Research has
shown that phytonutrients in the kiwifruit has the ability to protect the DNA
in the human nucleus from oxygen-related damage. Kiwifruit contains a variety of
flavonoids and carotenoids which are antioxidants that are necessary for maintaining a healthy cardiovascular system and reducing the chances of getting cancer.
This protective nature was shown in a study: the
more kiwifruit or citrus the children ate, their chances of getting respiratory
problems which includes, wheezing, short of breath etc were reduced.
Its very high content of vitamin C, which is an
antioxidant that is water-soluble, stops the free radicals from harming the
cells. Damaged cells can cause cancer and inflammation. There are many health benefits of kiwifruits.
The vitamin C
in this fruit also helps bone health, protects from heart disease and boosts
the immune system. It may even reduce ear infection.
Since it is
fruit that has a high content of fibre, it helps reduce weight; keeps blood-sugar
level in check; controls cholesterol levels and reduces the risk of heart
disease and cancer.
Scientific
studies have shown that having three or more servings of kiwifruit a day, may
lower the risk of macular degeneration in adults.
Both citrus fruit and berries are high in water,
which gives sense of being full. Therefore, they are great for losing weight.
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Kiwi-Tahini |
Hope you got a general overview of berries with this article. Let us share your thoughts.
