Non-Profit Trusted Source of Non-Commercial Health Information
The Original Voice of the American Academy of Anti-Aging, Preventative, and Regenerative Medicine
logo logo
Functional Foods A4M Anti-Aging Alternative Medicine Anti-Aging

Bountiful Beautiful Beneficial Berries

3 weeks, 5 days ago

2167  0
Posted on Sep 18, 2019, 5 p.m.

Berries come in a variety of colours, shapes, and sizes but are typically small, round and either blue, red, or purple. They can range from being sweet to sour in taste and are often used in desserts, jams, and preserves. 

Most berries tends to have a very good nutritional profile, and are typically high in vitamin C, fiber, and anti-aging antioxidant polyphenols. Besides supplying a splash of vibrant colour and yummy taste, incorporating more berries into your diet may help to prevent and reduce the symptoms of many chronic diseases. 

Blueberries are among the popular choices of berries for many reasons such as being a great source of vitamin K and antioxidant anthocyanin polyphenols. One cup of blueberries contains 84 calories, 3.6 grams of fiber, 16% of the daily recommended value for vitamin C, 24% of the DRV for vitamin K, and 22% of the DV for manganese. They may assist in weight loss, help to reduce oxidative stress, lower the risk of heart disease, improve aspects of heart health, and improve insulin sensitivity to help lower the risk of type 2 diabetes. 

Raspberries are a great choice for dietary fiber and anti-aging antioxidant ellagitannins polyphenols. One cup contains 64 calories, 8 grams of fiber, 36% of the DV for vitamin C, 8% of the DV for vitamin K, and 36% of the DV for manganese. They may help to reduce oxidative stress, improve heart health, reduce blood pressure, decrease blood cholesterol, and reduce inflammation.

Goji berries/wolfberries have been used as both food and medicine in traditional Chinese medicine, and they are becoming popular in the Western world. One ounce contains 98 calories, 3.7 grams of fiber, 15% of the DV for vitamin C, 42% of the DV for vitamin A, and 11% of the DV for iron. These berries also contain high levels of zeaxanthin, which is important to eye health, and the antioxidant polyphenols may help to increase metabolism and weight loss. 

Strawberries may be the most common berry around the globe. One cup contains 46 calories, 3 grams of fiber, 97% of the DV for vitamin C, and 24% of the DV for manganese. Strawberries may help to reduce the risk of heart attack by reducing factors such as blood cholesterol, triglycerides, oxidative stress, inflammation, and blood sugar levels to improve heart health. 

Bilberries are very similar to blueberries and are often confused. One ounce contains 43 calories, 4.6 grams of fiber, 16% of the DV for vitamin C, and 12% of the DV for vitamin E. They may help to reduce inflammation, blood sugar, lower bad cholesterol while increasing good cholesterol, and assist in weight loss to improve heart health and lower the risks of heart disease.

Acai berries are popular due to being rich in anti-aging antioxidant content. One ounce of puree contains 70 calories and 5 grams of fiber. These berries can contain 10 times more antioxidant polyphenols than blueberries. Acai berry can help to increase blood antioxidant levels, reduce oxidative stress, lower blood sugar levels, insulin, blood cholesterol, and may help to reduce the symptoms of osteoarthritis. 

Cranberries may have a sour taste but they are very healthy. One cup contains 46 calories, 3.6 grams of fiber, 16% of the DV for vitamin C, and 12% of the DV for manganese. They do contain antioxidant polyphenols but most are in the skin. These berries are known to help reduce the risk of urinary tract infections, and help to reduce the risk of other infections. They may also help to lower cholesterol, blood pressure, oxidative stress, and stiffness of the arteries. 

Grapes are actually berries and are a great source of anti-aging antioxidant polyphenols. One cup contains 104 calories, 1.4 grams of fiber, 5% of the DV for vitamin C, and 18% of the DV for vitamin K. Grapes may help to lower blood pressure, heart rate, blood cholesterol, and oxidative stress to improve heart health. They may even help to improve memory and driving performance. 

Most berries are low in calories while being high in fiber, antioxidants and vitamin C. Most berries have been shown to carry health benefits such as lowering blood pressure, cholesterol, and oxidative stress to improve heart health, assist in weight loss, and decrease the risk of type 2 diabetes. All of these benefits make it worth having a few portions a week as a healthy snack, dessert or addition to any meal. 

Materials provided by:

Note: Content may be edited for style and length.

This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.

https://www.healthline.com/nutrition/8-healthy-berries#1

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

https://www.ncbi.nlm.nih.gov/pubmed/10995120

https://www.ncbi.nlm.nih.gov/pubmed/12323088

https://www.ncbi.nlm.nih.gov/pubmed/12475297

https://www.ncbi.nlm.nih.gov/pubmed/23507228

https://www.ncbi.nlm.nih.gov/pubmed/22733001

https://www.ncbi.nlm.nih.gov/pubmed/23319811

https://www.ncbi.nlm.nih.gov/pubmed/26024297

https://www.ncbi.nlm.nih.gov/pubmed/20660279

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139238/

https://www.ncbi.nlm.nih.gov/pubmed/23990623

https://www.ncbi.nlm.nih.gov/pubmed/22535616

https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients

https://www.ncbi.nlm.nih.gov/pubmed/26773014

https://www.ncbi.nlm.nih.gov/pubmed/16132121

https://www.ncbi.nlm.nih.gov/pubmed/26891216

https://www.ncbi.nlm.nih.gov/pubmed/26740254

https://www.ncbi.nlm.nih.gov/pubmed/24706588

https://www.ncbi.nlm.nih.gov/pubmed/23982695

https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients

https://www.ncbi.nlm.nih.gov/pubmed/21169874

https://www.ncbi.nlm.nih.gov/pubmed/15705234

https://www.ncbi.nlm.nih.gov/pubmed/19185773

https://www.ncbi.nlm.nih.gov/pubmed/22081616

https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients

https://www.ncbi.nlm.nih.gov/pubmed/23319811

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018947/

https://www.ncbi.nlm.nih.gov/pubmed/20797478

https://www.ncbi.nlm.nih.gov/pubmed/26842771

https://www.ncbi.nlm.nih.gov/pubmed/22068016

https://www.ncbi.nlm.nih.gov/pubmed/21242652

https://www.ncbi.nlm.nih.gov/pubmed/21736853

https://www.ncbi.nlm.nih.gov/pubmed/24334868

https://www.ncbi.nlm.nih.gov/pubmed/26345230

https://www.ncbi.nlm.nih.gov/pubmed/22135048

http://www1.matis.is/ISGEM/details1.aspx?FAEDA=0114

https://www.ncbi.nlm.nih.gov/pubmed/22961907

https://www.ncbi.nlm.nih.gov/pubmed/20119859

https://www.ncbi.nlm.nih.gov/pubmed/21224867

https://www.ncbi.nlm.nih.gov/pubmed/21901116

https://www.ncbi.nlm.nih.gov/pubmed/26345230

https://www.ncbi.nlm.nih.gov/pubmed/18258621

https://fdc.nal.usda.gov/fdc-app.html#/food-details/492294/nutrients

https://www.ncbi.nlm.nih.gov/pubmed/15030208

https://www.ncbi.nlm.nih.gov/pubmed/18717569

https://www.ncbi.nlm.nih.gov/pubmed/18693743

https://www.ncbi.nlm.nih.gov/pubmed/21569436

https://www.ncbi.nlm.nih.gov/pubmed/26060341

https://www.ncbi.nlm.nih.gov/pubmed/21470042

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1875/2

https://www.ncbi.nlm.nih.gov/pubmed/22747948

https://www.ncbi.nlm.nih.gov/pubmed/20398248

https://www.ncbi.nlm.nih.gov/pubmed/16397814

https://www.ncbi.nlm.nih.gov/pubmed/11431298

https://www.ncbi.nlm.nih.gov/pubmed/19042940

https://www.ncbi.nlm.nih.gov/pubmed/8093138

https://www.ncbi.nlm.nih.gov/pubmed/18253990

https://www.ncbi.nlm.nih.gov/pubmed/15810945

https://www.ncbi.nlm.nih.gov/pubmed/18343637

https://www.ncbi.nlm.nih.gov/pubmed/23351409

https://www.ncbi.nlm.nih.gov/pubmed/21411615

https://www.ncbi.nlm.nih.gov/pubmed/17761017

https://www.ncbi.nlm.nih.gov/pubmed/16923231

https://fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients

https://www.ncbi.nlm.nih.gov/pubmed/21802563

https://www.ncbi.nlm.nih.gov/pubmed/27537554

https://www.ncbi.nlm.nih.gov/pubmed/28145414

https://www.ncbi.nlm.nih.gov/pubmed/23990623

https://www.ncbi.nlm.nih.gov/pubmed/26007320

https://www.ncbi.nlm.nih.gov/pubmed/26864371








Subscribe to our Newsletter

WorldHealth Videos

WorldHealth Sponsors