Healthy berries
Healthy berries you can eat:
There are many kinds of berries out there, and some are significantly healthier than others.
Fortunately, if you’re looking to add some berries to your diet, it’s possible to do so without consuming an unhealthy amount of sugar or other junk ingredients.
In fact, it’s easy to find whole berries that don’t have anything artificial in them, so you can snack on these delicious fruits knowing that you’re taking care of your body in the process. Check out this list of the Healthy berries you can eat!
Raspberries
Healthy berries are rich in antioxidants that promote heart and brain health, protect against cancer, and prevent wrinkles. One cup of raspberries contains only 83 calories and 11 grams of carbohydrates while packing 7 grams of fiber and 4 grams of protein.
Raspberries are also a good source of vitamin C, calcium, manganese, iron, magnesium, potassium, copper, zinc and phosphorus.
Research shows that raspberries may also help to prevent obesity by triggering fullness hormones. In one study with mice fed high-fat diets supplemented with freeze-dried raspberry powder for 30 days found significant reductions in body weight gain compared to those who were not given any supplement.
When researchers analyzed their blood, they discovered that raspberry powder reduced levels of leptin (the hunger hormone) and increased levels of peptide YY (PYY), which is known to trigger feelings of satiety.
Other studies have shown similar results when using fresh raspberries as well as concentrated extracts from these berries.
These findings suggest that including fresh or frozen raspberries in your diet could be an effective strategy for preventing obesity or managing weight loss without compromising flavor.
Blueberries
In Healthy berries: They’re rich in antioxidants, which may help protect against cancer and other diseases. They’re also loaded with fiber and vitamin C.
Studies have found that people who consume blueberries have higher intakes of key nutrients like calcium, magnesium, zinc and vitamins A, E and C. Blueberries are good for your heart too—in a study published in The Journal of Nutritional Biochemistry.
Scientists found that adding them to a high-fat diet lowered blood pressure and cholesterol levels in rats. Toss fresh or frozen blueberries into yogurt or cereal—or simply enjoy them as a healthy snack (1/2 cup is around 70 calories). Don’t go overboard though; they do contain sugar.
Are blackberries really berries? Technically speaking, blackberries aren’t really berries at all. Botanically speaking, they’re drupes—the same category as peaches and plums. But because they’re similar in appearance to real berries (and they taste amazing), we’ve included them here anyway!
Strawberries
These bright red fruits are rich in vitamin C, manganese and antioxidants that help reduce inflammation. But don’t reach for those Reddi-wip cans of fruit, says Blatner.
Instead, try these two healthy strawberry recipes to reap all of their benefits while tasting great! Strawberry Avocado Salad with Honey Vinaigrette is a meal in itself.
To take it up a notch, drizzle sliced strawberries with extra virgin olive oil and balsamic vinegar for added antioxidants and boost nutrients like folate (helps prevent heart disease), calcium (for healthy bones) and magnesium (great for overall health). If cooked food is more your style, consider adding strawberries to hearty side dishes like casseroles or frittatas.
Blackberries
These little beauties are loaded with antioxidants and anti-inflammatory properties that make them perfect for combating free radicals.
Blackberries also boast high levels of vitamin C, which is a major antioxidant that helps repair damaged cells and tissues in your body and even help prevent disease.
They are extremely low in calories and sugar, making them ideal for anyone on a weight loss plan or anyone looking to control their blood sugar levels. They also contain vitamins B6, B5, B9, manganese and potassium along with dietary fiber.
However, blackberries shouldn’t be eaten when they’re very ripe since they have higher amounts of fructose. You should also avoid eating them out of hand because as they age they become increasingly susceptible to fungus rot.
Cranberries
Touted for their ability to keep urinary tract infections and bacteria at bay, cranberries have been used for centuries as an all-natural remedy.
They’re also loaded with antioxidants that can promote overall body wellness and protect your cells from damage by free radicals. If you’re not a fan of cranberry juice, try eating it raw in salads or baking it into muffins.
Just one cup provides about 170 milligrams of vitamin C—that’s about half of what most adults need per day. It also has plenty of fiber (3 grams) and is low in calories (just 46). It’s definitely worth adding to your diet!
Another fruity food you should be eating more of is blueberries. Not only are they high in phytonutrients, but they contain more protein than other fresh fruits like apples and oranges.
Blueberries are naturally sweetened too so they make great snacks any time of day; simply pour some on top of cereal or yogurt or spread them on toast. A 1/2-cup serving contains 3 grams of protein along with a healthy dose of vitamins A, B6 and C, plus some iron and calcium.
To help reap even more benefits from these delicious berries, remember to buy frozen ones; research shows that frozen blueberries retain higher levels of nutrients than fresh varieties do when stored at room temperature for longer periods after picking.
