Berries are one of the healthiest gifts of nature. If you regularly include them in the diet, you can refuse to take vitamin and mineral complexes. Yes, you can find fresh raspberries, strawberries or other berries in winter, but many are scared off by their price. But they are sold frozen, while retaining all their benefits. At least a handful of berries every day is enough to notice positive changes in the body.
Fight free radicals
These are molecules that are beneficial to the body, but only in the case of a small amount. Otherwise, they act differently, lead to oxidative processes that are dangerous to health. Most berries contain antioxidant substances that fight these molecules. The most useful berries from this point of view are raspberries, blackberries and blueberries.
According to the research findings, it is enough to eat 200-300 g per day. This is enough to avoid the problems that can arise from the action of free radicals.
Adjusting insulin and sugar levels
Recent studies have shown that the consumption of various berries decreases insulin sensitivity and blood sugar levels when eating foods and foods that are high in carbohydrates. This means that the likelihood of developing type 2 diabetes is reduced.
Help in losing weight, improving the digestive tract
The berries contain a large amount of highly soluble fiber that our body needs. This substance slows down the digestion of food, which means that the feeling of satiety lasts longer, we eat less, which means that the risk of gaining extra pounds is reduced.
A number of studies confirm that if a person gets enough fiber, then he will consume about 150 Kcal per day less, without restricting himself in food.
On average, 100 g of berries contain 2 to 6.5 g of fiber.
Nutrient provision
Berries are nutritious, low in calories, but at the same time contain many useful substances. For example, 150 g of strawberries contain more than 120% of the daily value of ascorbic acid, and blackberries contain 40% of vitamin C.
Help fight inflammation
Berries are known for their regenerative properties, they also protect us from infections. In addition, they are powerful "fighters" against inflammatory processes occurring in the body, which, as you know, can arise from stress, lack of sleep, and vitamins. And inflammatory processes often lead to such dangerous consequences as heart disease and diabetes.
Reducing the level of bad cholesterol
Studies have shown that those people who drank berry smoothies every day for 2 months, the level of "bad" cholesterol decreased by 10%.
Strawberries with raspberries and black currants are in the lead in this regard. Therefore, if you have been diagnosed with cholesterol plaques, you should definitely include them in your diet. Another advantage of such berries is the acceleration of metabolic processes, weight loss.
Positive effect on the skin
Berries are very high in antioxidants. These substances also have a positive effect on our appearance. First of all, it is they that prevent the appearance of wrinkles, since they fight free radicals, which, in fact, lead to the appearance of external signs of early aging of the body.
The results of the studies have shown that the ellagic acid contained in the berries stops the production of substances that break down the collagen protein, which affects the structure of the skin.
The peculiarity of berries is that they do not lose their properties even in the case of heat treatment. So you can make baked goods with berries, add them to ice cream, cakes, etc.
Benefits for the heart and blood vessels
In addition to the fact that berries lower "bad" cholesterol, they make blood vessels more elastic, which helps to normalize blood pressure.
It is especially important to include berries in the diet for those who smoke. This will reduce the risk of developing heart disease.
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