Berries are considered superfoods because of the vast health and well-being benefits they provide. They are easily accessible and can be eaten in a variety of ways, making them a popular and convenient healthy food option.
The home doctor experts at House Call Doctor have all the information you need to know about the benefits of a berry-rich diet.
What are superfoods?
Superfoods are nutrient-dense, containing a significant amount of micro-nutrients and macronutrients in every mouthful.
Superfoods are said to contain health benefits such as improved mental health, gut health, heart health, brain function, and other bodily systems.
The varieties of nutrients in superfoods include antioxidants, healthy fats, fibre and phytochemicals. Studies have shown healthy fats can help prevent heart disease while fibre is thought to prevent diabetes and digestive problems. Some claim antioxidants can help in the fight against cancer while phytochemicals are responsible for the deep colour and rich smells of berries and possibly reduce the risk of some heart conditions in young women.
Blueberries top the list of all berries when it comes to superfood status. They are rich in vitamins, fibre and phytochemicals. The same nutrients have also been found in other kinds of berries, including cranberries and strawberries.
Berries are one of the healthiest foods to eat, as they are low in calories and high in vitamin C, antioxidants and fibre.
Health experts claim to have seen many health benefits from berries, such as, lowering cholesterol and blood pressure and reducing the risk of type 2 diabetes.
Common berries and their benefits include:
- Blueberries – may reduce risk factors for heart disease and diabetes
- Raspberries – may benefit heart health
- Goji berries – contribute to better eye health
- Strawberries – proven to reduce risk factors for heart disease and help control blood sugar levels
- Bilberries – effective at reducing inflammation, aiding weight and lowering blood cholesterol
- Acai berries – may help reduce blood cholesterol, oxidative stress and symptoms of osteoarthritis
- Cranberries – can reduce the risk of urinary tract and stomach infections and may benefit heart health
- Grapes – may reduce blood cholesterol and type 2 diabetes risk, benefiting brain health.
A berry diet
Sometimes finding ways to implement superfoods into our diet is difficult. Luckily for us, berries are a versatile food, and can be incorporated into a wide range of recipes.
Here are some easy berry recipes:
- BREAKFAST: simply sprinkle some berries over your cereal or oats to get a quick nutritional boost
- LUNCH: toss some berries into your salad to make it colourful and healthier
- DINNER: try glazing your salmon with a raspberry balsamic
- DESSERT: take all your left-over berries and create a lovely fresh smoothie.