10 Benefits Of Berries For Health, Already Know What Kinds?

Illustration of types of berries that are beneficial for health (Unsplash/Timo Volz)

JAKARTA – There are various categories of healthy foods, one of which is berries or berries. The average berry is small and has a slightly chewy texture. The benefits of berries for health, also can not be underestimated.

For the best daily menu, you can choose the type of berries that are still fresh. While the list of benefits for health, below.

1. Helps fight free radicals

Foods that contain antioxidants are useful for fighting free radicals. Free radicals that enter the body can trigger inflammation or infection. Well, berries contain anthocyanins, ellagic acid, and resveratrol which are antioxidants.

Types of berries that contain these three great antioxidants include blueberries, blackberries, and raspberries. Besides these fruits, apart from berries, there are pomegranates which both contain high antioxidants.

2. Improve insulin sensitivity

For people with high blood sugar, reported by Healthline, Friday, December 3, berries can help improve insulin sensitivity and reduce spikes in blood sugar due to high-carbohydrate foods.

The benefits of berries that make insulin effective are not only experienced by people with insulin resistance but also in healthy people.

Illustration of the benefits of strawberries (Unsplash/Iwona Lach)

3. Contains high fiber

Berries are a high source of fiber which helps slow the movement of food through the digestive tract. The good effect, not easily hungry so it can help reduce calorie intake. Well, for those of you who are undergoing a weight loss program, strawberries or other types of berries can be included in your menu list.

4. High in vitamin C

When consuming 150 grams of strawberries, you can meet 35 percent of the body's daily vitamin C needs. In addition to vitamin C, berries also contain vitamin K1, folate, manganese and copper. Better yet, berries also have the lowest calorie content.

5. Helps fight inflammation

Inflammation or inflammation is the body's defense against infection or injury. Inflammation often causes disruption of activity, especially if you do not consider a healthy lifestyle. This type of chronic inflammation is associated with conditions such as diabetes, heart disease, and obesity.

A study proves that berries are anti-inflammatory. Other studies have also shown that berries, especially strawberries, can help with weight loss.

Illustration of types of berries (Unsplash/Karoline Stk)

6. Lower cholesterol

Several studies have shown that black raspberries and strawberries can help lower cholesterol in people who are obese and have metabolic syndrome. During the 8 weeks of the study, drinking strawberry juice every day can reduce 11 percent of bad cholesterol in the body.

7. Helps reduce wrinkles on the skin

Wrinkles as a marker of age can not be fought, but can be minimized so that the skin remains fresh. Berries can help reduce skin wrinkles, because they contain antioxidants that block collagen production. The berries help keep the skin moisturized and firm.

8. Lose weight

For those who are on a low-carb diet, generally can still eat berries in moderation. As for the Mediterranean diet, paleo dieters, vegetarians and vegans can consume large amounts of berries. Berries that contain low calories, can be included in the main meal, snack, or dessert.

9. Reduces the risk of cancer

The antioxidants in berries have been studied to protect against cancer of the esophagus, mouth, breast, and colon. Although research trials are still needed, but in some participants from a total of 20 people with colon cancer who consume frozen or dried raspberries for 1-9 weeks can tame the cancer.

10 Improve arterial function

Arteries in the heart do not work effectively because blood pressure is not controlled, plaque builds up, and clots. To reduce the bad risk of decreased arterial function, there are endothelial cells lining the blood vessels.

In order not to experience inflammation and damage endothelial cells, studies have shown that berries can inhibit the damage to cells that protect blood vessels. The study was conducted on healthy people, obesity, and people who smoke. The result, for people with metabolic syndrome experienced an increase in endothelial function after consuming blueberries every day.

Besides the types of berries mentioned above, there are other types that may be rarely known. Types include cranberries, boysenberries, lingonberries, gojiberries, black currants, and gooseberries.