Berries : The sweet and sour fruits can do wonders by including in diet

Berries are small, soft, round fruit of various colors. They are sweet or sour in taste and often used in preservatives, jams and desserts.

Berries are some of the healthiest foods you can eat, as they are low in calories but high in fiber, vitamin C and antioxidants.

Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress.

They may also help reduce the risk of type 2 diabetes by acting as great alternatives to sugary snacks.

Berries tend to have a good nutritional profile. They are typically high in fiber, vitamin C and antioxidant polyphenols.

Have a look at the benefits of different berries

Raspberry

They are full of fiber and antioxidant polyphenols.

The most commonly consumed raspberries are the American red or European red varieties. However, there are many different types of raspberries, and black raspberries have been shown to have a number of health benefits, too.

Black raspberries may be especially good for heart health. Studies have proven that black raspberries can reduce risk factors for heart disease, such as blood pressure and blood cholesterol.

Gogiberry

It is also known as wolf berry, a native to China and used in traditional medicine. They have recently become very popular in the Western world.

One study of 150 elderly people found that eating 14 grams of this fruit per day prevented decline in eye health due to aging. This study, along with a second similar study, have shown that eating goji berries can raise blood zeaxanthin levels.

Strawberry

They are one of the most commonly consumed berries in the world and also one of the best sources of vitamin C.

Strawberries are good for heart health. In fact, a study of over 93,000 women found that those who ate more than three portions of strawberries and blueberries per week had over a 30% lower risk of heart attack .

Other studies have shown that strawberries may reduce a number of risk factors for heart disease including blood cholesterol, triglycerides and oxidative stress

Strawberries can also reduce inflammation by lowering inflammatory chemicals in the blood, such as IL-1β, IL-6 and C-reactive protein

Eating two ounces (60 grams) per day of freeze-dried strawberry powder reduced oxidative stress and inflammatory chemicals in people at high risk of developing esophageal cancer.

Bilberry

They are very similar to blueberries, and the two are often confused. Bilberries are native to Europe, whereas blueberries are native to North America.

Eating bilberries for around one month reduced inflammation but also reduced waist circumference by 0.5 inches.

Cranberry

This is an extremely healthy fruit with a sour taste. The best-known health benefit of cranberries is reducing urinary tract infections (UTIs).

Certain chemicals in cranberries prevent the bacteria E. coli from sticking to the wall of the bladder or urinary tract, therefore preventing infection.

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