The Healthiest Berries You Can Eat?
Raspberries, blueberries, strawberries, and blackberries are considered superfoods. They can all help you live a healthier life. These berries have high antioxidant properties that protect your cells from free radical damages that may lead to cancer or cardiovascular disease. You can use these berries as a snack, mix them in your cereal or make a delicious fruit salad out of them.
We’ve all heard the saying, “the more color on your plate, the better.” Different colored fruits and vegetables contain other vitamins and antioxidants, promoting good health and warding diseases like arthritis, heart disease, and several cancers, including lung, breast, and colon cancer. When it comes to berries, though, there’s one thing all the colors have in common: they’re all packed with antioxidants.
Antioxidants are your body’s best defense against the effects of free radical damage. Free radicals form naturally during metabolism and come from environmental factors such as pollution and sunlight.
They “steal” an electron from a cell to achieve stability, which damages cells and makes them function improperly or not at all. Antioxidants help reduce oxidative stress by neutralizing free radicals.
While many fruits contain antioxidants, berries are exceptionally high in antioxidant power since they’re low on the glycemic index scale, which means their sugars aren’t readily absorbed into the bloodstream.
This slow absorption prevents sudden spikes in blood sugar levels that might cause insulin resistance, leading to Type 2 diabetes. A study published in the British Journal of Nutrition found that after comparing the antioxidant power of different fruits and vegetables, it was concluded that blueberries rank number one on a scale from 1 to 20, with 20 being the highest antioxidant capacity.
Black raspberries, beating out purple grapes, sweet cherries, and acai berries. Strawberries come in at number six, followed closely by prunes which are also high in antioxidants. All other berries fell somewhere between numbers seven and 15, depending on how colorful they were.
Berries can help ward off diseases such as cancer because they’re low in sugar and sodium but still contain vitamins, minerals, and fiber. They also have high amounts of folic acid (folate), which defends against heart disease, assists in healthy cell formation, and reduces the risk of congenital disabilities.
Raspberries are the healthiest berries on this list because they’re also high in fiber which can help maintain digestive tract health by promoting bowel movements and preventing constipation.
Fiber helps move waste through your intestines, not absorbing nutrients or water. It also gives you a feeling of fullness, so you eat less overall. Raspberries are also high in vitamin C, which has been found to reduce arthritis pain by increasing collagen production that strengthens joints, tendons, and muscles.
Are berries good for you:
Berries are an excellent, nutrient-dense food choice. They are low in calories and natural sugars but high in fiber. This combination makes berries a great option to help with weight management and improving digestion! Remember, not only are they healthy for you; they taste good too!
So what kind of berry is right for you? Here’s the quick rundown:
known as one of the world’s healthiest foods because they’re nutrient-rich (including vitamin C, potassium, iron, and fiber). Blackberries also contain antioxidants that may help prevent certain diseases like cancer.
These little fruits might be small, but their benefits pack a powerful punch. The deep blue color comes from anthocyanins which have been shown to have antioxidant and anti-inflammatory properties. Blueberries are also a good source of fiber, manganese, vitamin C, and other essential nutrients.
Like blueberries, raspberries are another great source of antioxidants, especially anthocyanins, which give them their deep red color. Like blackberries, they’re low in calories but high in fiber, making them an excellent choice for weight management.
Sweet enough to eat on their own or blended into strawberry smoothies, strawberries are one of the healthiest fruits around! Loaded with vitamin C and fiber, strawberries can also help lower blood pressure while reducing inflammation in your body.
Blackberries vs. blueberries:
Both blackberries and blueberries are outstanding fruits to include in your diet. However, they do have some differences.
Blackberries tend to be slightly larger than blueberries with a longer shelf life (especially if purchased organic). Blackberries also contain antioxidants like anthocyanins but not quite as much as blueberries. They cost slightly less than blueberries depending on where you buy them; however, remember that buying organic will increase the price tag.
Blueberries tend to be smaller than blackberries, with a shorter shelf life of about 1-2 days after being picked. Blueberries are very high in antioxidants, especially anthocyanins, which give them their deep color and anti-inflammatory properties. You can find organic blueberries for a higher price tag than blackberries.
Strawberries vs. raspberries:
Strawberries and raspberries are great additions to a healthy diet. However, they do have some differences.
Like blueberries, strawberries contain anthocyanin, giving them their deep red color and anti-inflammatory properties. However, not all strawberries contain beneficial anthocyanin levels making it necessary to purchase organic if you want the most nutrients with your berries.
Strawberries also contain high levels of vitamin C as well as manganese! On the other hand, Raspberries contain more gut-loving prebiotic fiber than strawberries, making them an excellent choice for digestive health. They’re slightly smaller than strawberries having about half the amount of calories per serving size but offer similar benefits, including cancer-fighting antioxidants and anti-inflammatory properties.