Food For Fitness | 2022
BERRY YOURSELF
IN NUTRITION
Eat a handful of berries and you’ll be rewarded with a burst of sweetness in your mouth. They’re as good for breakfast as they are for dessert. Research shows that berries deliver many benefits, including bettering cognitive health, helping prevent cancer, and lowering blood pressure. So, snag some blueberries, strawberries, raspberries, and blackberries and start making them part of your daily diet. Here are some of the potential benefits of berries. LOADED WITH ANTIOXIDANTS Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk. One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates. MAY HELP IMPROVE BLOOD SUGAR AND INSULIN RESPONSE Berries may improve your blood sugar and insulin levels. Test-tube and human studies suggest that they may protect your cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals. BERRIES CAN HELP YOU LOSE WEIGHT Berries are low in calories and that means you can load up on them without packing on the pounds. Because they are juicy they contain a lot of water, so much of their mass is really water, which contains no calories at all. A medium sized strawberry has between three and six calories. A cup of blueberries has only about 80 calories. HELP FIGHT INFLAMMATION Berries have strong anti-inflammatory properties. Inflammation is your body’s defense against infection or injury. However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress, inadequate physical activity, and unhealthy food choices. This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity. MAY HELP LOWER CHOLESTEROL LEVELS Berries are a heart-healthy food. Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome. What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease.
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Coastal Health & Wellness
2022
