Top 6 Reasons Berries Are The Best Power Foods
The recommended daily intake according to the USDA for fruits and vegetables ranges from 5 to 13 servings for adults. A single piece of fruit would be one serving, but have you ever eaten five apples in a day? When you consider the amount, you would need to consume to reach the recommended daily amount, it sounds nearly impossible. After all, that’s a lot of food, right?
Well, not necessarily as much as it sounds. If you like berries, you’re in for a nice treat because it doesn’t actually take as much. One serving of berries is only half a cup, and that goes for any type of berries. So, if your favorite is strawberries, blueberries, or blackberries, it’s still half a cup! Now, think about how many it would take for a nice, full bodied fruit smoothie. Put in 2-3 cups of berries in a blender, add some almond milk and there you have it. It’s much easier to consume your daily servings with berries!
Berries aren’t that expensive when in season, so stocking up on them is always a good idea when you can and freeze the extra. Additionally, if you have the space you could try growing your own.
Berries are an ultimate power food too, and the following are 6 reasons why:
Berries are rich in antioxidants, so much that they would when a comparison with any other fruits. You may be wondering why antioxidants are important. These compounds target free radicals, which are harmful molecules. When the free radicals are allowed to build, it can result in oxidative stress. Therefore, causing chronic disease such as type-2 diabetes, heart disease, and cancer. With that said, it would seem that antioxidants are a rather important part of a healthy diet.
Improved Blood Sugar
Eating berries of all sorts has shown to improve insulin levels and blood sugar. For the best results, eating berries with carbs is recommended, such as with a smoothie. You could always get creative with your smoothies, or come up with other ways to eat berries and carbs together. Now, are you thinking that it’s weird to eat something sweet to help improve blood sugar, insulin levels and preventing diabetes? You wouldn’t’ be the only one thinking this way, but studies have actually shown that people who consumed berries regularly showed lower blood sugar levels over time. If the tests show that it works, and its tasty approach, why not try it?
In addition to antioxidants, your favorite berries will boost your nutrients, as they are rich in minerals and vitamins too. For example, strawberries, considered to be the ‘star’ of the berry family, are rich in vitamin C. Just consuming a single cup of strawberries provides 150% of the recommended daily dose of vitamin C. You could mix in a cup of strawberries, a cup of blackberries and a cup of blueberries, have a vitamin C and antioxidant rich smoothie, while consuming for full day of fruits!
Fiber assists the body in digesting food, and berries are also rich in it, making them great for the digestive system. They also include soluble fiber, which is important and can decrease hunger pain while helping you remain full longer. Another benefit of fiber is that the calorie count is reduced per meal, which means less weight.
Lower Cholesterol Levels
Did you know that eating berries will help you in reducing cholesterol numbers? Bad cholesterol, known as LDL causes oxidation due to the artery-clothing molecules that group together. This eventually causes many health issues. Berries have the ability to knock out those molecules and prevent them from joining together, therefore eating berries are sweet, delicious, and literally cleaning your artery’s.
Suffering from chronic inflammation can result in obesity, diabetes, even heart disease if left untreated. Eating berries is known to be a strong anti-inflammatory remedy. It reduces inflammation while having a positive effect on various health issues.
Berries can easily be added to salads, ate alone as a snack, or thrown in smoothies. It’s time to get back on a healthy diet by eating more berries.