Health Benefits of Berries

Berries are amongst the healthiest fruits on our planet. As well as being rich in fiber, phytochemicals and a variety of vitamins, berries taste fantastic, are very easy to prepare and are cheap when in season.

Strawberries

One serving of strawberries contains over 100 mg of vitamin C – experts state that we should include at least 40 mg of vitamin C in our diet each day (the recommended dietary allowances for vitamin C are 75 mg/day for women and 90 mg/day for men), making strawberries one of the best natural sources of this vital nutrient. In addition strawberries provide us with magnesium, folate, calcium and potassium whilst an average serving contains a mere 50 calories.

Blueberries

Tests on blueberries have revealed them to contain very high levels of antioxidants; in fact, blueberries have one of the highest antioxidant levels of all foods. Antioxidants are vital to the repair of the body’s cellular structure and DNA.

The Acai Berry

Although the acai berry has been consumed for many thousands of years by those living within the Amazon rainforest, it has only recently entered the Western market. Like most berries, one of the most significant acai berry benefits is to the heart. Polyphenols are found in abundance in the acai berry and other fruits of the same family. Another of the acai berry benefits is that like blueberries, they are rich in antioxidants.

Other Berries

All members of the berry family contain an abundance of health giving properties. If the above are not to your tastes, you could try cranberries, raspberries or blackberries; or even gooseberries, loganberries or bilberries. Cranberries are believed to help prevent and fight bladder infections, whilst raspberries along with blueberries contain lutein, a nutrient that is vital to the health of the eyes. All berries contain some levels of antioxidants, with those that are the richest and deepest in color tending to contain the most.

Diabetes and Weight Loss

Another benefit to berries is their glycemic index. The glycemic index (or GI) is a means of identifying how the carbohydrates in foods affect blood sugar levels. Foods with a high glycemic index have been shown to raise blood sugar levels significantly and drop them back down again shortly after. This is a contributory factor in the development of type 2 diabetes. It also has the effect of making us feel hungry again very quickly after eating.

One of the acai berry benefits is that it has a very low GI score. This assists with its ability to keep us feeling full for longer and curbing the urge to snack. Blackberries, raspberries and strawberries also boast notably low GI scores (around 30), which means that they are not only beneficial to weight loss and the prevention of diabetes, but can also slow the impact diabetes has on those already diagnosed.

About the author: James Harper wrote this post of behalf of "Which Acai Berry?" James is interested in the health benefits of foods and enjoys writing on this subject.

Your Opinion Counts

Have any questions or comments? Participate in the discussions today. Use the "Post new comment" form at the bottom of the page to ask your questions and share your ideas. Use the correct spelling and grammar.