All Round Health Supporters
Berries have rightly earned their revered status as a "Super Fruit" for their outstanding ability to support just about every body system! From helping to prevent heart attack and stroke, protecting the brain against dementia, improving insulin sensitivity (which reduces the risk of developing Type 2 Diabetes) to increasing our innate immune defence against viral infections, there appears to be very little that berries can't help us with.
As well as containing immune boosting Vitamin C and folate, these Super Fruits offer us an abundance of protective phytochemicals, which are bio-active compounds that have many health promoting benefits.
Berries' Protective Role Within The Body
Berries have been found to be very heart protective thanks to their ability to reduce "LDL” (low-density lipoprotein) cholesterol. Although LDL is generally considered to be the "harmful" type, it's a bit more complicated than that! For anyone interested in understanding more about the LDL enigma, this study provides further information. In this study, the polyphenol content found in dietary doses of blueberries resulted in decreased plasma LDL and reduced blood pressure. This one showed blueberries' ability to increase insulin sensitivity over six weeks; great news for those with insulin resistance which can lead to Type 2 Diabetes. You can read about berries powerful affect on various types of cancer here and this one showed that greater intakes of blueberries and strawberries were associated with slower rates of cognitive decline, therefore protective for those showing early signs of dementia. Way to go berries!
Easy Ways To Include Them In Your Diet
The beauty of berries (apart from their vibrant colours thanks to their high anthocyanin content) is that they're so easy to incorporate into your everyday diet. Eat them whole as they come or toss a handful on to your porridge. For those who are not great fans of their tart taste, you can learn to enjoy them in a healthy smoothie (simply blitz a handful of berries with an overripe banana, a tablespoon of flaxseed and some coconut or almond milk. If you prefer dairy milk, make sure to use full fat). They even make a nice and handy addition to a salad! Quick recipe below.
Slice some raspberries, add a few crushed walnuts and some pumpkin seeds, toss them in balsamic vinegar with a little honey (even nicer when warmed gently during winter months) and throw over your salad leaves. This simple recipe can turn your meal into a powerful health booster!
Check out this article for further information on these natural wonders. Hopefully, with a better understanding of how much berries can do to boost your health, you might just pay a little more attention to them next time you're shopping!