Top 8 beneficial properties of berries for humans according to scientists

Berries contain many vitamins, minerals and antioxidants, and are also rich in fiber.

Scientists claim that berries have a complex effect on human health, reducing the risk of developing a number of common diseases. Their regular intake also improves the condition of the skin and helps to reduce body weight.

How they are useful – 8 theses

Below are 8 facts about the benefits of berries based on scientific research.

1. Rich composition

Berries contain a large amount of vitamins (especially vitamins C, A, K, group B), minerals (manganese, calcium, iron, zinc, phosphorus, magnesium), dietary fiber and antioxidants.

For example, only 100 grams of strawberries provide 100% of the daily requirement for vitamin C. A 100 grams of blackberries contain 32% of the daily requirement in manganese, 35% in vitamin C and 25% in vitamin K.

Several types of berries are considered below, taking into account their composition and beneficial properties for the human body:

Berries also contain a huge amount of antioxidants, but more on that below.

2. Antioxidant effect

All berries, without exception, are rich in antioxidant substances.

According to the latest scientific data , antioxidants neutralize the damaging effects of free radicals on body cells. Thus, they prevent the development of malignant tumors and a number of chronic diseases (from coronary heart disease to diabetes mellitus).

According to the data Czech experts, the main antioxidants are: anthocyanins, flavonoids, resveratrol and ellagic acid. It is these substances that reduce the likelihood of cancer, cardiovascular and endocrine pathologies.

As an example of effectiveness, we can cite works of Italian scientists . They found that only 300 grams blueberries reduce the negative effects of free radicals by 18% 1 hour after consumption.

3. Reduction of blood sugar

Berries affect the key pathogenetic mechanism of the formation of type II diabetes mellitus – insulin resistance.

They increase the sensitivity of peripheral tissues (muscle and fat) to insulin. As a result, the body's cells absorb glucose better, and its concentration in the blood decreases.

An additional positive effect of berries is a slowdown in the absorption of carbohydrates from the intestine after eating.

For example, Finnish researchers discovered that taking 150 grams of strawberry puree leads to a decrease in blood glucose levels by 36% and insulin by 25%.

American specialists proved that the inclusion of blueberry-based smoothies in the diet (2 times a day) leads to a significant increase in the sensitivity of peripheral tissues to insulin.

Considering the features described above, it can be concluded that berries are a possible method of therapy (together with medications) and prevention of early development of type II diabetes mellitus.

4. Weight Loss Aid

Almost all fresh berries are rich sources of dietary fiber ( soluble and insoluble ).

Installed that fiber, after entering the stomach, increases significantly in size. This leads to the development of a mechanical feeling of overfilling of the stomach and the suppression of hunger centers in the brain. As a result, the body requires less food over the next few hours.

Additionally, dietary fibers slow down the motor evacuation function of the gastrointestinal tract, increasing the bioavailability of food particles and further reducing appetite.

For example, according to the data scientists from the USA, an increase in fiber intake by 2 times leads to a decrease in the total energy value of the daily diet by 130 calories.

5. Fighting chronic inflammation

Chronic inflammation is a physiological but extremely dangerous process. How claim experts, chronic inflammation leads to the development of pathologies such as: obesity, type II diabetes mellitus, coronary heart disease, hypertension.

Berries have a pronounced anti-inflammatory effect.

According to recent scientific studies, due to the abundance of antioxidants in the composition, fresh berries lead to a decrease in the concentration of key markers of inflammation in the blood.

For example, efficiency was found ( one , two ) in relation to interleukins 10, 6, 8, as well as tumor necrosis factor – alpha.

6. Lowering cholesterol levels

Atherosclerosis is a global modern problem that affects more and more people every year. There are many reasons: from physical inactivity to improper eating behavior.

As a result of atherosclerotic lesions of the arteries, the intensity of blood flow decreases and diseases such as coronary heart disease, myocardial infarction, strokes, chronic cerebral ischemia, etc. develop.

The primary formation of atherosclerotic plaques is based on an increase in total cholesterol, as well as its atherogenic fractions (LDL, VLDL, TAG) in the blood, and a decrease in HDL.

As recent foreign studies have shown, most berries contribute to normalization of cholesterol levels in the blood (including the ratio between "useful" and "harmful" lipids).

For example, Korean scientists revealed the ability of strawberries to reduce cholesterol concentration by 23%, and American experts noted reduction of LDL levels by 11%.

7. Improvement of the skin condition

Proven that berries not only help to reduce wrinkles, but also reduce the likelihood of their formation.

The positive effect is based on the suppression of free radical mechanisms, which are the main cause of the "aging" of the skin.

Also proven that berries contain many enzymes that slow down the breakdown of collagen in the skin under the influence of solar radiation. Collagen is the main protein that is responsible for the elasticity and smoothness of the skin.

8. Cancer prevention

According to the data scientists from the UK, antioxidant substances (resveratrol, anthocyanins, ellagic acid) contained in berries reduce the likelihood of malignant cell transformation and the formation of distant metastases.

Currently, the effectiveness of berries in reducing the risk of developing tumors of the following organs has been proven:

• Esophagus and larynx ;
• Oral cavity ;
• Mammary glands ;
• Colon ;
• Rectum .

Possible harm

Despite the abundance of medicinal properties, with excessive consumption, or in the presence of certain individual characteristics of the body, berries can cause harm.

Possible side effects include:

1. Allergic reactions. Hypersensitivity of the body (especially in conditions of increasing adverse environmental conditions) is becoming more common. Allergopathologies can manifest in different ways: from simple itching to anaphylactic shock.
2. Thinning of tooth enamel. Berries contain special chemicals that cause the destruction of the surface layers of tooth enamel and the activation of carious processes.
3. Irritation of the mucous membranes of the gastrointestinal tract. Eating berries in the morning on an empty stomach or in the presence of chronic diseases of the digestive system (gastritis, duodenitis, peptic ulcer) can lead to an acute process.
4. Dyspeptic disorders . Excessive intake of fiber causes a violation of the motor activity of the intestine, which manifests itself in the form of constipation, increased gas formation, nausea, spastic pain in the lower abdomen. It is especially important not to consume berries right before bedtime.

Conclusion

Berries are rich in vitamins, antioxidants, minerals and dietary fiber.

They are extremely important for maintaining metabolic processes and the adequate functioning of all organ systems.

With their regular use, not only body weight decreases and skin condition improves, but also the development of extremely dangerous and common diseases is prevented.