What makes berries healthy

Scientists discovered that eating just over 1 cup of wild blueberries every day for a month improved blood vessel dilation, in turn lowering systolic blood pressure. A control drink had no effect. The chemical compounds in berries fight the systemic inflammation that may accompany high blood pressure, helping to make your body healthier overall.

Flavonoid-packed berries, such as blueberries and raspberries, are an important part of a cancer-prevention diet. Berries have been shown to help protect against gastrointestinal , breast , and possibly even liver, prostate , pancreatic , and lung cancers , points out a review published in October in Antioxidants. That may be because compounds like anthocyanins and flavonoids may help reduce inflammation, protect cells from DNA damage that leads to cancer, and stop the spread of malignant cells.

Again, Copperman stresses, any cancer-preventing benefit is enhanced by the inclusion of many different colors of fruits and veggies. Probiotics may be important to keep your microbiome the collection of microbes in your gut healthy, but prebiotics matter, too. A healthy microbiome plays an essential role in the immune system and protects against pathogens that could make you sick, per the Harvard T. Chan School of Public Health. Cranberries are the berry most closely associated with urinary tract health.

And for good reason, says Binder-McAsey. This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of ANDI is one of several rating systems for food nutrition , but further research is needed to determine the role of specific foods in disease prevention.

Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams. Be sure to check the label of frozen and dried blueberries for added sugars. When selecting jellies or jams, choose all-fruit spreads without added sweeteners, juices, or fillers. People who are taking blood-thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a key role in blood clotting, and it could affect the blood-thinning action of the drug.

The overall diet is more important than any single food in preventing disease and achieving good health. It is better to eat a varied diet as the key to healthful living, rather than to concentrate on individual foods. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.

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Everything you need to know about blueberries. Benefits Nutrition Diet Risks Fresh blueberries are a popular summer treat. Share on Pinterest Blueberries are a nutritious, delicious berry that can be used in a variety of meals.

Share on Pinterest Blueberries can help to preserve cardiovascular health. Buying and storage tips: Because strawberries rank No. Look for berries that are red all over — no white — as they have more antioxidants and better taste. Raspberries: These familiar favorites taste surprisingly sweet for berries so low in sugar 5 grams per cup. Eat them whole, rather than as juice, which has all of the sugar and often, more , none of the fiber and half the phytonutrients.

Golden berries: Their yellow-gold color means they contain a slightly different nutrient package, Johnson says — and they make a berry salad look great! Back to Recipes Pumpkin recipes Butternut squash See more. Back to Recipes Chicken slow cooker Veggie slow cooker See more.

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