The very appearance of berries should give you some clues that nature’s candy is good for you. When collagen is damaged, your skin may sag and develop wrinkles. Strawberries are one of the most common berries that you can easily find in a … Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness. Besides eating them plain, you can also get your berry servings by adding them fresh or frozen to other high-nutrition foods such as yogurt and salads. By including them in your diet on a regular basis, you can improve your overall health in a very enjoyable way. This article lists 13 foods that have powerful anti-inflammatory effects. This article tells…. Here are five reasons you should eat goji berries every day. And for good reason, says Binder-McAsey. Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than peers who went without these nutrition powerhouses, according to research published in the Annals of Neurology. Baked berry products are considered processed, whereas freeze-dried berries are not. Moreover, in a six-week study, obese people with insulin resistance who drank a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies (14). 10 Tasty Wild Berries to Try (and 8 Poisonous Ones to Avoid), What Are Golden Berries? Vitamin C deficiency, or scurvy, is very rare in the United States and other developed countries, but strict diets may increase your risk. you may be able to include fruits like berries in small amounts, plays an essential role in the immune system. Scientists discovered that eating just over 1 cup of wild blueberries every day for a month improved blood vessel dilation, in turn lowering systolic blood pressure. Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging . When it comes to diabetes prevention, berries will fit in your healthy diet, too. The blackberry is rich in vitamin C, fiber, and antioxidants, and people can add them to their diet easily with some simple changes to their daily eating habits. Berries, especially strawberries, are high in vitamin C. In fact, 1 cup (150 grams) of strawberries provides a whopping 150% of the RDI for vitamin C (20). In the study, researchers reviewed data from 16,010 women over age 70. The antioxidants in berries “promote healthy cell function and protect against inflammation,” says Binder-McAsey. Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. Can Trigger An Allergic Reaction. In addition to protecting your cells, these plant compounds may reduce disease risk (2, 3). Oxidative DNA damage is an unavoidable part of everyday life. Everything You Need to Know, 5 Impressive Health Benefits of Acai Berries, Is a Banana a Berry or Fruit? When it’s not something more serious, you may be able to trace a swollen belly back to certain foods. 10 Best and Worst Foods to Fight Belly Bloat, 10 Delicious Recipes to Bake With Zucchini, 10 Alternative Flours to Try in Homemade Baked Goods, The 8 Best Winter Fruits to Help Keep You Healthy, More Evidence That a Low-Fat Vegan Diet Boosts Metabolism, Prevents Disease, 6 Black Influencers to Follow for Healthy Eating Inspiration, 10 Healthy 30-Minute Recipes You Can Make in an Air Fryer, The Scientific Truth About 10 Controversial Foods and Drinks. In a controlled study in obese people, those eating 1.5 ounces (50 grams) of freeze-dried blueberries for 8 weeks noticed a 28% reduction in their oxidized LDL levels (37). Excessive inflammation can damage these cells, inhibiting proper function. Goji berries are known as one of the most nutrient-dense foods on the planet. Eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a new study. 1. “We think that the effect might be related to a class of compounds called anthocyanidins, which is a type of flavonoid," explains study author Elizabeth Devore, a doctor of science, associate epidemiologist at Brigham and Women's Hospital in Boston, and an instructor in medicine at Harvard Medical School, also in Boston. Start the day with berries in your yogurt, cereal, oatmeal, or smoothie. 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