Benefits of Berries
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The 12 Best Foods to Eat in the Morning (source)
Berries—including blueberries, raspberries, strawberries, and blackberries—are delicious and packed with antioxidants. Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup (123–144 grams). Plus, 1 cup (123–144 grams) of berries contains only 50–85 calories depending on the type.
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins is linked to reduced inflammation and a lower risk of illnesses like heart disease and certain types of cancer. Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline.
You can purchase berries year-round either fresh or frozen. Add them to Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie for a tasty breakfast.
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Everything You Need to Know About Blueberries (source)
- Benefits
- Nutrition
- Diet
- Risks
Various studies suggest that blueberries can benefit the body in many ways, including improving heart health, increasing bone strength, and lowering blood pressure.
Blueberries can be eaten freshly picked or incorporated into a variety of recipes. They can also be purchased frozen.
They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure.
Fast Facts on Blueberries
- Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.
- One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.
- Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads.
- People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.
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