Antioxidants found in berries aid in the regulation of free radicals. Free radicals are unstable chemicals that, while healthy in moderation, can harm your cells in excess, leading to oxidative stress. Antioxidants such anthocyanins, ellagic acid, and resveratrol are abundant in berries. These plant compounds may not only shield your cells but also lessen the chance of disease. According to one study, pomegranates and blueberries are the two regularly consumed fruits with the highest antioxidant activity.

In fact, a number of studies have shown that berries' antioxidants may help lessen oxidative stress. According to one study, eating one 10-ounce (300-gram) serving of blueberries each day helped healthy men's DNA resist damage from free radicals. In a different study, eating 17 ounces (500 grams) of strawberry pulp every day for 30 days reduced a pro-oxidant marker by 38% in healthy individuals.

Your insulin and blood sugar levels may improve after eating berries. They may shield your cells from high blood sugar levels, aid in boosting insulin sensitivity, and lessen the blood sugar and insulin response to high-carb meals, according to test-tube and human research. It's significant that both individuals with insulin resistance and healthy individuals appear to experience these effects.

In one study, eating bread with 5 ounces (150 grams) of puréed strawberries or mixed berries reduced insulin levels by 24–26% as compared to eating the bread alone. The participants were healthy women. In addition, obese individuals with insulin resistance who drank blueberry smoothies twice daily saw higher gains in insulin sensitivity than those who drank smoothies without berries did throughout the course of six-week research.

Berries are an excellent source of soluble fiber. According to studies, eating soluble fiber causes your food to travel more slowly through your digestive system, which decreases the hunger and increases feelings of fullness. This could lower your caloric intake and facilitate weight loss.

Additionally, fiber lessens the number of calories that you absorb from mixed meals. According to one study, you might absorb up to 130 fewer calories per day by doubling your fiber intake. Berries are also low in digestible or net carbohydrates, which are determined by deducting fiber from total carbs, due to their high fiber content. Here are the carb and fiber counts for 3.5 ounces (100 grams) of berries:

• Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
• Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
• Strawberries: 7.7 grams of carbs, 2.0 of which are fiber
• Blueberries: 14.5 grams of carbs, 2.4 of which are fiber

Berries are incredibly nutrient-dense and low in calories. They are rich in antioxidants and also include a number of vitamins and minerals. Strawberries in particular have a high vitamin C content. In fact, a whopping 1 cup (150 grams) of strawberries has 150% of the recommended daily intake of vitamin C. All berries are identical in terms of their vitamin and mineral content, with the exception of vitamin C.

Below is the nutrition content of a 3.5-ounce (100-gram) serving of blackberries:

• Calories: 43
• Vitamin C: 35% of the Reference Daily Intake (RDI)
• Manganese: 32% of the RDI
• Vitamin K1: 25% of the RDI
• Copper: 8% of the RDI
• Folate: 6% of the RDI

The calorie count for 3.5 ounces (100 grams) of berries ranges from 32 for strawberries to 57 for blueberries, making berries some of the lowest-calorie fruits around.

Strong anti-inflammatory effects are seen in berries. Your body uses inflammation as a defense against injury or illness. However, because of elevated levels of stress, insufficient physical activity, and bad eating choices, modern lifestyles frequently result in severe, long-lasting inflammation. Chronic inflammation of this kind is thought to play a role in diseases like diabetes, heart disease, and obesity.

According to studies, berries' antioxidants may help reduce inflammatory indicators. One research of obese individuals found that those who drank strawberry beverages along with high-carb, high-fat meals experienced a more pronounced decline in specific inflammatory markers than the control group.

A heart-healthy food is berries. It has been demonstrated that strawberries and black raspberries can help persons with metabolic syndrome or obesity lower their cholesterol. Adults with metabolic syndrome who drank a beverage made from freeze-dried strawberries every day for eight weeks had their LDL (bad) cholesterol fall by 11%.

Berries may also help guard against LDL cholesterol oxidation or damage, which is thought to be a significant risk factor for heart disease. Those who consumed 1.5 ounces (50 grams) of freeze-dried blueberries for 8 weeks saw a 28% decrease in their oxidized LDL levels in controlled research with obese participants.

As free radicals are one of the main sources of skin damage that accelerates aging, berries' antioxidants may help minimize skin wrinkling. Although there is little evidence, some of the advantages of berries for the skin may be due to ellagic acid. Studies on test tubes and animals indicate that this antioxidant may shield skin by preventing the formation of the enzymes that destroy collagen in the skin that has been exposed to the sun.

A protein called collagen is a component of the structure of your skin. Your skin can stretch while remaining firm thanks to it. Your skin may sag and become wrinkled when collagen is destroyed. In one study, topical application of ellagic acid to the skin of hairless mice subjected to UV light for eight weeks reduced inflammation and supported collagen protection.

Berries can be a part of many different diets. Though fruit is frequently avoided by those following low-carb and ketogenic diets, you may typically have berries in moderation. For instance, there are fewer than 4 grams of digestible carbohydrates in a half-cup serving of blackberries (70 grams) or raspberries (60 grams). Berries can be consumed in large quantities on paleo, Mediterranean, vegetarian, and vegan diets. Berries are a great addition to meals, snacks, and desserts for people who are trying to lose weight because they are low in calories.

Berries that are both organic and wild are now widely accessible throughout the world. Berries can be bought frozen and thawed as necessary even when they are not in season. Berries should only be avoided by those with allergies to berries and those who must follow a low-fiber diet in order to treat certain digestive conditions. The most frequent allergic reactions are to strawberries.

Berries also help your arteries operate better, which improves heart health in addition to decreasing cholesterol. Endothelial cells are the type of cells that line your blood arteries. They carry out crucial tasks such as preventing blood clots and blood pressure management. Excessive inflammation can harm these cells, impairing their ability to operate properly. Endothelial dysfunction, a significant risk factor for heart disease, is what this is. Studies on healthy adults, patients with metabolic syndrome, and smokers have revealed that berries increase endothelium function.

In a controlled trial involving 44 individuals with metabolic syndrome, those who had a daily blueberry smoothie outperformed the control group in terms of endothelial function. Although fresh berries are thought to be the healthiest, processed berries may still have some advantages for the heart. While freeze-dried berries aren't processed, baked berry goods are. According to one study, even though blueberries' anthocyanin content decreased when baked, their overall antioxidant concentrations did not change. People who consumed baked or freeze-dried berries experienced similar improvements in arterial function.

Berries contain a number of antioxidants that may lower the risk of cancer, such as anthocyanins, ellagic acid, and resveratrol. Berries may specifically guard against cancers of the mouth, esophagus, breast, and colon, according to studies conducted on both humans and animals. Eating 2 ounces (60 grams) of freeze-dried raspberries for 1–9 weeks improved tumor markers in some individuals, but not all, in a study involving 20 people with colon cancer. Another test-tube study discovered that strawberries of all varieties, whether or not they were high in antioxidants, had potent, protective effects on liver cancer cells.

Unquestionably tasty, berries. Whether you use a single kind, or a blend of two, or more, they create a delicious snack or dessert. Despite the fact that they are already sweet and don't need any additional sweetness, they can be upgraded to a more elegant dessert by adding a little heavy or whipped cream. Try serving berries with either plain Greek yogurt, cottage cheese, or ricotta cheese, as well as some chopped nuts, for breakfast.