If your
new year's resolution is to eat healthier, then adding or increasing berries to
your diet may be the key. In an Eating
Well article they discuss a recently published study in the American Journal of Clinical Nutrition that
found that eating about a cup of mixed berries a day for 8 weeks was associated
with increased levels of HDL, "good cholesterol", and lowered blood
pressure. Berries have many healthy attributes, are high in fiber, nutritious
and loaded with antioxidants and vitamins.
Berries are loaded with antioxidants which can
help protect cells from free radical damage. Free radicals are unpaired
electrons that are a byproduct of many physiological processes that occur within
the body. Free radicals cause damage to cells, proteins and DNA. A recent study
found that blueberries, blackberries and raspberries are the highest in
antioxidant activity in fruit consumed right behind pomegranates. In addition,
according to a Healthline article "One
study in healthy men found that consuming a single, 10-ounce (300-gram) portion
of blueberries helped protect their DNA against free radical damage".
Berries are also low in calories yet very
nutritious. Strawberries are high in vitamin C and blackberries have vitamin C,
manganese, vitamin K, copper and folate. The antioxidants in berries have also
been shown to help fight inflammation, protect against cancer and are good for
your skin. Berries being low in calories and rich in several vitamins and
minerals makes them the perfect addition to any meal or snack.
Berries are also a great source of fiber!
Increasing fiber has been shown to help decrease appetite and increase the
feeling of fullness. Increasing the amount of fiber you consume can also help
reduce the number of calories absorbed from meals. In addition berries may help
improve blood sugar and insulin response and help lower cholesterol levels.
Lastly, berries are easy to enjoy. They taste
delicious and are included in almost every diet. Try berries for breakfast just
by themselves or with granola and yogurt. You can also add some whipped cream
to a bowl of berries to make a yummy dessert. Or add them to a salad or include
them in a smoothie. There is no lack of way to eat these delicious fruits.
To find more ways to keep your family happy and
healthy, visits our website oxborochiro.com.
By: Julia Jacobson, Office Manager
Oxboro Family Chiropractic, P.A.
Sources:
http://www.eatingwell.com/article/9567/the-total-body-benefits-of-berries/
https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section11
https://www.livescience.com/54901-free-radicals.html
