Benefits of berries
berries
The berries have the highest health benefits of the human body, including the containment of many antioxidants, berries ranked second after the herbs and spices as the best source of food for antioxidants; the group contains the berries on average about ten times the antioxidants found in other vegetables and fruits, The berries are brightly colored, and play a detailed role in attracting the fruit-consuming organisms to spread their seeds. It helps to strengthen the immune system, protect the liver and brain, and reduce the risk of cancer. Its ability to fight cancer can be explained by the fact that it contains compounds that limit oxidative stress and inflammation and repair the damage.
Types of berries and their benefits
Blackberries
Blackberries are foods that are highly nutritious because they contain vitamins, minerals, and other nutrients, as well as low-calorie, carbohydrate, and fat.
Benefits of blackberries
In addition to its sweet and tasty taste, blackberries provide many health benefits to the body, some of which come:
- Rich in vitamin A: A cup of fresh blackberries contains half of the recommended daily amount of vitamin C, and this vitamin plays an important role in the process of collagen synthesis found in many parts of the body, such as connective tissue, bones, blood vessels, and other benefits Vitamin C also helps heal wounds, regenerates skin, helps absorb iron, and fights free radicals.
- Rich in vitamin K: Vitamin K is an important vitamin that helps to clot the blood, to reduce bleeding in the incidence of injuries, and plays an important role in the process of bone metabolism, it is worth mentioning that the lack of vitamin K in the body leads to thinning Bones, fractures, and bruising.
- Preserves the health of the mouth: Berries contain compounds with anti-inflammatory properties, and some bacteria that cause oral diseases, and may protect against diseases of the gums and oral cavity, according to a study conducted in 2013.
The nutritional value of blackberries
The nutritional value of one cup of fresh blackberries:
Calories 62 calories, carbohydrates 14 grams, fat 1 grams, vitamin C 30.2 milligrams, vitamin K 29 micrograms, fiber 8 grams, manganese 0.9 milligrams.
Blueberry
Blueberry is a nutritious fruit with a sweet taste and low calories. North America is home to it, but it grows commercially in the Americas and Europe and is an excellent source of many vitamins and plant compounds.
Benefits of blueberries
Blueberries have many health benefits for the human body because of its properties and its various compounds and foodstuffs. Some of these benefits include:
- Contains a large number of antioxidants, especially flavonoids, which belong to the family of polyphenols; they limit the oxidation of bad cholesterol, which plays an important role in reducing the risk of heart disease.
- Helps to reduce the risk of cancer; some studies have shown that berries and nuts can protect against DNA damage, which reduces the effects of aging and reduces the risk of cancer.
- Helps to lower blood pressure; some studies have shown that eating berries regularly helps lower blood pressure levels. In one study, blood pressure was observed at about 4-6% in people who were obese and at risk of heart disease after consuming 50 g of Blueberries daily, for eight weeks.
- Has helped to regulate blood sugar levels; studies have shown that blueberries may help lower blood sugar levels and improve insulin sensitivity. This is because it contains some active compounds, such as anthocyanin.
- Contributes to the prevention of urinary tract infections, in order to contain the berries on some substances that prevent the association of bacteria on the walls of the urinary bladder.
The nutritional value of blueberries
The nutritional value of 100 g of fresh blueberries:
Calories 57 calories, carbohydrates 14.5 grams, proteins 0.7 grams, fats 0.3 grams, water 84%, fiber 2.4 grams, sugars 10 grams.
Raspberry
The raspberry is also known for its natural flavor, known to thousands of years ago, red, black, purple, yellow, and golden, because of its attractive colors and sweet taste. It contains many antioxidants; it is one of the most consumed fruits in the world.
Benefits of raspberries
Eating fruits, in general, provides many health benefits to the human body, in particular, the berries have the following benefits:
- Improved mental capacity: Several animal studies have shown a positive relationship between flavonoid intake and memory improvement, in addition to reducing the decline in cognitive abilities related to aging.
- Diabetes organization: To contain the blackberries on a lot of fiber that helps regulate blood sugar levels, especially in patients with diabetes; studies indicate that eating fiber reduces blood sugar levels in patients with type I diabetes, and may improve the levels of sugar, fat, and insulin In patients with type 2 diabetes.
- Maintaining the health of the eye: To consider the blackberry foods rich in vitamin C; which helps to maintain the health of the eye and protection from ultraviolet radiation, in addition to the blackberry contains the antioxidant Zeaxanthin; which filters harmful blue rays, as believed It protects against damage caused by macular degeneration.
- Help digestion: This is because it contains a large amount of water, and dietary fiber; which helps to prevent constipation, and maintain the health of the digestive system.
The nutritional value of raspberries
According to the National Nutrients Database of the US Department of Agriculture (USDA), one cup of blackberries, equivalent to 123 g, contains the following nutritional value:
Calories 64 grams, carbohydrates 15 grams, fiber 8 grams, protein 1.5 grams, fat 0.8 grams, vitamin C 54% of the daily requirement, vitamin K 12% of the daily requirement, manganese 41% of the daily requirement, Folate 6% of the requirement Daily.
