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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
These small, colourful fruits like blueberries, blackberries, mulberries, raspberries, etc., are celebrated for their exquisite flavours and nutritional prowess, making them an integral part of cuisines and diets across the globe. Berries emerge as vibrant gems, embodying not only their rich hues but also a wealth of health benefits.
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Berries, whether blueberries, strawberries, or raspberries, are bursting with antioxidants like vitamin C, anthocyanins, and quercetin. These compounds help neutralize harmful free radicals and protect cells from oxidative damage.
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The presence of heart-healthy nutrients like fibre, potassium, and flavonoids makes berries allies in cardiovascular wellness. Regular consumption may help lower blood pressure, reduce cholesterol levels, and promote healthy circulation.
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Berries are linked to cognitive health due to their potential to improve memory and cognitive function. Anthocyanins, in particular, have shown promise in supporting brain health and mitigating age-related cognitive decline.
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Phytochemicals in berries, such as anthocyanins and resveratrol, exhibit anti-inflammatory properties, which can contribute to reducing chronic inflammation and associated health risks.
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Berries are often rich in dietary fibre, aiding digestion by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome.
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Berries are naturally low in calories and high in fibre, making them a smart choice for those seeking to manage their weight. The fibre content promotes a feeling of fullness, potentially curbing overeating.
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The vitamins and antioxidants found in berries, especially vitamin C, contribute to healthier and more radiant skin by supporting collagen production, protecting against UV damage, and reducing signs of ageing.
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Berries have a relatively low glycemic index and are rich in fibre, making them suitable for individuals with diabetes. They can help regulate blood sugar levels and improve insulin sensitivity.
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Some studies suggest that the bioactive compounds in berries, such as ellagic acid and quercetin, have potential anticancer properties by inhibiting the growth of cancer cells and reducing the risk of certain types of cancer.
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Berries like bilberries contain compounds that support eye health. Anthocyanins in bilberries, for example, are associated with improved night vision and may help prevent age-related macular degeneration.
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As we traverse the world of berries, we uncover not only a symphony of flavours but also an orchestra of health benefits. From enhancing heart health to nurturing brain function, berries stand as a testament to nature's ability to provide both delectable treats and powerful allies in our pursuit of well-being.
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