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Shop healthy. Avoid diseases.

Rodrigo Louvat
I am a Marketing Associate at Tera in charge of digital marketing and content creation, writing blog articles and newsletters. Drop me a line at rodrigo.louvat@hellotera.com if you feel like it!

9 Remarkable Health Benefits of Berries

blue berries

1. Berries are loaded with Antioxidants

Did you know that berries are packed with antioxidants that help combat those troublesome free radicals? Free radicals, while useful in small amounts, can wreak havoc on your cells when their numbers surge, leading to oxidative stress. With their abundance of antioxidants like anthocyanins, ellagic acid, and resveratrol, not only protect your cells but also reduce the risk of various diseases.

A study even revealed that blueberries, blackberries, and raspberries rank among the fruits with the highest antioxidant activity, right alongside pomegranates. In fact, consuming a portion of blueberries can help safeguard your DNA against free radical harm.

2. Berries May Help Improve Blood Sugar and Insulin Response

Exciting research suggests that berries may be your allies in managing blood sugar and insulin levels. Studies, both in the lab and in real people, have shown that this superfood can protect your cells from spikes in blood sugar, enhance insulin sensitivity, and even reduce the response of blood sugar and insulin to high-carb meals. These effects are observed not only in healthy individuals but also in those with insulin resistance.

Imagine this: Eating puréed strawberries or mixed berries with bread resulted in a remarkable 24–26% reduction in insulin levels compared to consuming bread alone in a study involving healthy women. Additionally, obese individuals with insulin resistance who enjoyed blueberry smoothies twice daily experienced improvements in insulin sensitivity.

Low Glycemic Fruits list infographic

The Glycemic Index (GI) is a numerical scale that measures how quickly and significantly a carbohydrate-containing food can raise blood sugar levels when consumed. It ranks foods based on their impact on blood glucose levels relative to the consumption of pure glucose, which has a GI of 100. Foods with a high GI are rapidly digested and cause a quick spike in blood sugar, while foods with a low GI are digested more slowly, resulting in a slower and steadier increase in blood sugar.

Berries are a great low-GI food While the specific GI values can vary depending on factors such as ripeness and variety, berries like strawberries, blueberries, raspberries, and blackberries generally have relatively low GI values. This makes them a favorable choice for people concerned about blood sugar control, weight management, and overall health.

3. Berries are High in Fiber

Berries are not just delicious; they’re also high in fiber, including the beneficial soluble kind. Research indicates that consuming soluble fiber slows down the movement of food in your digestive tract, curbing hunger and making you feel fuller for longer. This translates to better appetite control and potentially more manageable weight.

 

 

Furthermore, the high fiber content in berries means they are low in digestible or net carbs, making them a great choice for low-carb diets. The net carb content in berries is minimal, making them a favorite among those seeking to keep their carb intake in check.

4. Berries Provide Many Nutrients

Apart from being rich in antioxidants, berries also offer a wealth of essential vitamins and minerals. Vitamin C, for instance, is abundant in strawberries, providing a whopping 150% of the Recommended Daily Intake (RDI) in just one cup (150 grams).

With the exception of vitamin C, they share fairly similar vitamin and mineral profiles. For instance, a 3.5-ounce (100-gram) serving of blackberries provides 43 calories and significant amounts of vitamins C and K1, manganese, copper, and folate.

These nutritional gems are not only low in calories but also exceptionally nutritious.

blueberries, strawberries, raspberries

5. Berries Help Fight Inflammation

Chronic inflammation is a concern in our modern lives, linked to various health issues like diabetes, heart disease, and obesity. Berries come to the rescue with their potent anti-inflammatory properties. Studies suggest that the antioxidants found in them can help reduce inflammatory markers, mitigating the risks associated with chronic inflammation.

For instance, overweight individuals who consumed a strawberry beverage with a high-carb, high-fat meal experienced a significant decrease in specific inflammatory markers, highlighting the anti-inflammatory potential of berries.

6. Berries May Help Lower Cholesterol Levels

When it comes to heart health, berries are your best companions. Black raspberries and strawberries have demonstrated their ability to lower cholesterol levels in individuals who are obese or have metabolic syndrome. In one study, a daily dose of freeze-dried strawberries led to an impressive 11% reduction in LDL (bad) cholesterol.

What’s more, they may protect your LDL cholesterol from oxidation, a key contributor to heart disease. In a study involving obese participants, those consuming freeze-dried blueberries experienced a notable 28% reduction in oxidized LDL levels.

Health benefits of blueberries infographic

7. Berries May Be Good for Your Skin

The antioxidants can help combat free radicals, a leading cause of skin damage and aging. Though research is ongoing, ellagic acid, found in berries, is believed to be responsible for some of the skin-related benefits. Studies suggest that ellagic acid may protect your skin by preventing the breakdown of collagen, a protein crucial for maintaining skin firmness and preventing wrinkles.

One study even applied ellagic acid to the skin of mice exposed to UV light, resulting in decreased inflammation and collagen protection.

8. Berries May Help Protect Against Cancer

The antioxidants, including anthocyanins, ellagic acid, and resveratrol, have shown promise in reducing the risk of various cancers. Research indicates that berries may protect against esophageal, oral, breast, and colon cancers. For example, one study involving people with colon cancer found that freeze-dried raspberries improved tumor markers in some participants.

The protective effects of berries on liver cancer cells have been observed in test-tube studies, suggesting their potential in cancer prevention.

Little girl eating berries

9. Berries Can Be Enjoyed on Nearly All Types of Diets

The versatility of this superfood knows no bounds. Whether you follow a low-carb, ketogenic, paleo, Mediterranean, vegetarian, or vegan diet, berries can seamlessly fit into your culinary journey. Their low-calorie nature makes them a great addition to meals, snacks, or desserts, especially for those seeking weight loss.

Organic and wild berries are widely accessible, and frozen berries are available year-round. Just be cautious if you have specific dietary restrictions or allergies

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