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Impact of eating berries daily

Impact of eating berries daily Illustrative photo (Photo: Freepik)
Author: Daria Shekina

Berries are one of the healthiest plant-based foods you can eat every day. Their bright red, blue-black, purple, and other vibrant shades are indicative of numerous antioxidants and flavonoids, which bring immense benefits to health.

Find out more about what happens if you eat berries every day in the article by RBC-Ukraine.

The article used research data from BMC Medicine, Neural Regeneration Research, Food and Function, Frontiers in Nutrition, and Nutrients.

Why berries are beneficial

The most common berries—strawberries, blueberries, blackberries, raspberries, and cranberries—are rich in essential nutrients like Vitamin C, folic acid, fiber, and potassium.

Berries like acai, elderberry, and goji are also nutrient-dense and offer similar health benefits.

Numerous studies conducted decades ago indicate that berries help reduce the risk of heart diseases, certain cancers, dementia, and Type 2 diabetes. They also assist in controlling systemic inflammation, linked to various health conditions.

Even in winter, berries remain accessible; they can be purchased frozen in stores. You can add them to smoothies, baked goods, or simply consume them raw.

Effects of eating berries daily

Your diet quality will improve

Berries are among the most nutrient-rich plant-based foods you can incorporate into your diet.

Cranberries, blueberries, blackberries, raspberries, and strawberries are low in calories (around 60-80 calories per cup of fresh berries) and are rich in numerous vitamins, minerals, and other biologically active compounds necessary for health and disease prevention.

Some of the crucial nutrients in berries include fiber, Vitamin C, folic acid, potassium, manganese, Vitamin K, and polyphenols, including anthocyanins and tannins. Another advantage is that you get all these beneficial nutrients while consuming few calories.

Your brain will function better

Numerous studies prove that berries support our memory and cognitive functions as we age. Berries are a key component of the MIND diet, which reduces the risk of neurological disorders.

The MIND diet recommends consuming berries at least twice a week. It's believed that berries improve brain health by enhancing brain blood vessel function and reducing inflammation.

Your blood sugar will stabilize

Research indicates that due to fiber and other beneficial biologically active compounds present in berries, they can help stabilize blood sugar levels and insulin, assisting in avoiding fluctuations that increase the risk of metabolic syndrome and Type 2 diabetes.

For instance, one study showed that consuming berries as part of a meal or snack with other carbohydrates may help reduce blood sugar levels, insulin levels, postprandial hyperglycemia, and hyperinsulinemia in overweight or obese adults with insulin resistance.

Impact of eating berries daily

Berries are a highly beneficial product (photo: shutterstock.com)

You'll live longer

In another study by Harvard School of Public Health researchers published in BMC Medicine, the consumption of higher levels of flavonoids among over 100,000 study participants was linked to longer lifespans.

Blueberries were among the products most strongly associated with reduced risk of death. Researchers noted a 5% reduction in the risk of death for every 3.5 servings per week. Authors suggest that increasing the intake of flavonoid-rich foods like blueberries and other berries might help extend your life.

Impact of eating berries daily

Incorporate berries into your diet (photo: shutterstock.com)

You'll reduce the risk of cardiovascular diseases

Studies show that berries are beneficial for the heart due to the flavonoids they contain, which help reduce the risk of developing cardiovascular diseases.

Scientists believe that the concentration of antioxidants and improved blood vessel function are two main ways these powerful superfoods lower the risk of cardiovascular diseases.

In a review article published in the Frontiers in Nutrition journal, the authors concluded that a berry-rich diet, abundant in anthocyanins, significantly reduces the risk of ischemic heart disease, cardiovascular diseases, and cardiovascular mortality.

You'll improve eye health

Berries have anti-inflammatory properties that can help protect your eyes from UV damage.

A study published in the Nutrients journal showed that goji berries increase macular pigment density, a biomarker associated with reduced risk of age-related macular degeneration, a leading cause of blindness in the elderly.

Goji berries are rich in zeaxanthin, a primary carotenoid in the macula, which helps combat oxidative stress caused by UV radiation.

Traditional berries can also help protect your vision as they contain Vitamin C and other antioxidants that safeguard your eyes as you age.

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