5-reasons to eat more berries, a superfood with mental and physical health benefits: The Washington Post says that berries are a superfood because they are full of healthy things like fiber, magnesium, vitamin C, potassium, and antioxidants. Berries are good for your heart, skin, and mind if you eat them every day.
Erik Rimm, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, told the Washington Post, “People who eat more berries seem to live a little bit longer.” Rimm said that to get the health benefits of berries, you should eat a cup of them every day. Take a look at what a “superfood” is and how eating berries can help your health.
5-reasons to eat more berries, a superfood with mental and physical health benefits
1. Blueberries and strawberries are good for your heart.
- Over 18 years, researchers kept an eye on more than 90,000 women. Women who ate these berries a few times a week were 34% less likely to have a heart attack than women who ate them once a month or less.
- Another study, which came out in the 2019 issue of the American Journal of Clinical Nutrition, looked at what happened when people ate about a cup of blueberries every day for six months.
- Researchers found that adults who are overweight or obese who eat blueberries every day have better heart health.
2. Raspberries are a great way to get fiber.
Fibre is an important part of a healthy diet, and raspberries are a great way to get it. The Mayo Clinic says that adults should eat about 8 grams of fiber every day, which is about a third of what a cup of raspberries has. Fibre-rich foods are good for your health because they help keep your bowels healthy and your blood sugar levels in check. But most adults in the U.S. don’t eat enough of it.
Fibre in the diet is very important for good health. “It is very important for keeping the gut healthy and lowering the risk of getting long-term illnesses,” Medical News Today wrote. “Most Americans don’t eat enough fiber.” Some estimates say that only 5% of people meet the recommendations for adequate intake.
Harvard Health Publishing looked at almost 250 studies and found that people who ate the most fiber had a 16% to 24% lower risk of dying from a stroke, type 2 diabetes, heart disease, or colon cancer than people who ate less fiber.
A simple and effective way to get more fiber every day is to eat one or two handfuls of raspberries every day. Health line said that raspberries are low in carbs and high in fiber. They are also full of nutrients like antioxidants, vitamin C, and manganese.
3. Blueberries help with stress and sadness
As Web-MD says, blueberries are full of antioxidants, which are known to help relieve stress and depression. A study done in 2020 found that teens who took supplements with wild blueberries said they felt less depressed over the course of a month.
More than one study, including one in 2020 and one in 2021, has shown that eating vegetables and fruits every day, like blueberries, is linked to better mental health. Eating a balanced diet of vegetables, fruits, and berries can help keep anxiety and depression at bay. The Deseret News said that blueberries are a “superfood” because they are full of vitamins, minerals, fiber, and other good things for your health.
4. Berries are good for your brain
Scientific American says that flavonoids, which are found in lots of berries like blueberries, raspberries, and strawberries, can help improve memory and slow down the cognitive decline that comes with getting older.
For those who want to improve their brain health, Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital in Boston, said, “Adding a handful of berries to your diet every day is one of the first and easiest things I recommend.”
King’s College London research showed that eating just a handful of wild blueberries every day could make your brain work better. Over the course of 12 weeks, researchers discovered that people who ate wild blueberry powder had better memories and were better at paying attention.
According to King’s College, professor Claire Williams, chair of the Neuroscience Department at the University of Reading, said, “It’s clear from this study that eating wild blueberries is good for your brain.” When doing mental tasks, the people who got the wild blueberry powder had better memories and were able to think of new ideas more quickly.
5. Berries might help keep skin from getting wrinkles
Research from Health line suggests that eating berries regularly may help keep your skin looking young. Free radicals are a major cause of skin damage and wrinkles. Berries are full of antioxidants that help stop them.
Although more research needs to be done, it looks like ellagic acid, which is found in fruits and berries, is a big reason why eating berries regularly is good for your skin, according to Health line.
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