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Summer time is also the time to enjoy fresh fruits that leave you feeling energised and cool. Berries are, hands down, the best amongst the lot and have a host of health benefits, apart from a tangy, refreshing taste as well.
From strawberries and raspberries to black berries, the different varieties of berries can be consumed directly or in the form of cereal/dessert toppings and smoothies. And well, if the amazing taste isn’t enough to convince you to add them to your summer diet, here are six science-backed reasons to strengthen the case of these wonderful gifts from Mother nature:
1. Berries are a powerhouse of nutrients
Berries are a powerhouse of several micro nutrients that offer different health benefits. Chances are that you might miss these micro-nutrients in your regular diet, but adding berries to your diet can solve this problem for sure. As per Self Nutrition data, berries are packed with the goodness of vitamin C, manganese, vitamin K1, copper, fiber, and folate.
2. They’re great for the heart
As per a study conducted in 2014, berries such as strawberries and blackberries can lower the levels of bad cholesterol (LDL) in the body. This can further help in keeping the arteries healthy and preventing heart disease.
3. Berries are weight-loss friendly
If your weight-obsessed ass has been keeping off berries fearing the natural sugars present in them leading to weight gain, you’ve got to be shaken and woken up to the reality of berries for sure.
We know you’re conscious of your carbohydrate-intake, but you’ll be surprised to know that as per Self-Nutrition Data, half-a-cup of berries such as raspberries and blackberries contain less than 4 grams of digestible carbohydrates. In fact, if you use any calorie-counting app, you’d know that half-a-cup serving of blackberries contains 26 calories while raspberries and strawberries contain 34 and 32 calories respectively. After all, berries are majorly just fibre and water packed with nutrition.
Hence, these aren’t just weight-loss friendly, but can also easily be accommodated if you happen to follow a low-carb/a keto diet.
Additionally, berries are also proven to boost metabolism and prevent obesity. They can help reduce your appetite as well due to the high-fiber content present in them.
4. Berries can help regulate blood sugar levels too
According to a study published in the Journal of Nutrition, berries can prevent your blood sugar levels from rising too high or too fast—especially after the consumption of a high-carb meal. Additionally, they also help with insulin resistance in those suffering from diabetes.
5. They can strengthen your immunity like no other
Several studies including the one published in the Journal of Agricultural and Food Chemistry have mentioned how berries such as strawberries are loaded with antioxidants like anthocyanins, ellagic acid, and resveratrol, which can fight the oxidative stress in the body, promote cell growth, and thus, boost your immunity.
Additionally, these powerful antioxidants are proven to provide protection against cancer of the esophagus, mouth, breast, liver, and colon. Additionally, these antioxidants are have also proven to prevent tumour growth as per a study published in the journal Drug Discoveries & Therapeutics.
Not to mention, the anti-inflammatory properties of these antioxidants can help you recover from an inflammation/injury faster as well.
6. Berries can keep your skin glowing and young too
The antioxidants present in berries have exceptionally strong skin-health boosting powers as well. According to a study published in the journal Ageing Research Reviews, these antioxidants help control free radicals, which are one of the main causes of skin damage that lead to signs of ageing such as wrinkles, fine lines, and pigmentation on the skin.
In fact, another study published in the journal Experimental Dermatology found that ellagic acid, an antioxidant found in most berries, can even help the skin fight off the damage caused by the harmful UVB rays of the sun by blocking the production of enzymes that cause the breakdown of collagen (an important protein that is a part of your skin’s structure). This can further help your skin to stay fresh and youthful.