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Top 7 most healthy berries on the planet

Berries are actively used not only in cooking, but also in evidence-based medicine. As a rule, they are rich in vitamins, antioxidants, and also contain large amounts of dietary fiber.

The inclusion of berries in the diet has a positive effect on the health of all body systems: from normalization of digestion to cancer prevention.

Rating of the 7 most useful

Below are the 7 most useful types of berries, the positive properties of which have been confirmed by numerous studies.

1. Blueberries

Distinctive feature blueberries - the presence of a large number of anthocyanins in the composition, which, according to the data studies that block free radical mechanisms. This reduces the risk of developing cardiovascular and oncological diseases.

Blueberries also normalize the lipid profile (reduces the concentration of total cholesterol and its atherogenic fractions). Finally provided prevention of atherosclerotic artery damage and the development of atherosclerosis-associated diseases (coronary heart disease, myocardial infarction, stroke).

Also proven that blueberries reduce blood sugar levels (by increasing the sensitivity of peripheral tissues to insulin), which makes it possible to use it as a means of prevention and therapy of type II diabetes mellitus.

Blueberries contain vitamins and antioxidants that help prevent the occurrence of the most common diseases.

2. Raspberries

Raspberry contains a number of special antioxidants – ellagitanins, which, according to the data scientists block oxidative stress and can prevent the development of cardiovascular diseases, type II diabetes, obesity and Alzheimer's disease.

Scientists from Finland discovered that raspberries also contain leptin, a hormone that suppresses hunger. Therefore, the berry can be taken for the purpose of weight loss.

Also proven that regular consumption of raspberries has a positive effect on blood pressure and cholesterol concentration in the blood . Thus, the berry can be used for the prevention of hypertension and dyslipidemia.

The systematic use of raspberries contributes to the prevention of a number of common diseases.

3. Goji berries

Goji berries has been widely recognized worldwide, aided by aggressive marketing campaigns. And although a huge number of myths have appeared, these berries still have some important properties.

Due to the high content of vitamin A and antioxidants (zeaxanthin), goji fruits are extremely beneficial for eye health.

Swiss Studies installed that regular consumption of goji berries reduces the likelihood of "age-related" pathologies of the visual organs.

American specialists also discovered that dried goji berries reduce body fat mass and waist circumference.

Goji berries improve the condition of the ophthalmic apparatus and have a beneficial effect on body weight.

4. Strawberries

Strawberries is one of the most common berries in the world. Its regular use is associated with a number of advantages in relation to the cardiovascular system. With regular intake of strawberries, it is noted:

  1. Decrease the probability of myocardial infarction is 30%.
  2. Decline concentrations of total cholesterol and its atherogenic fractions ( LDL ).
  3. Slowing down the course of chronic inflammation. As is known, chronic inflammation acts as an independent risk factor for the development of diseases from the heart and blood vessels.

Strawberries also normalize blood sugar levels (by increasing the sensitivity of peripheral receptors to insulin). Iranian experts even recommend use the berry to prevent early development, as well as to alleviate the course of type II diabetes mellitus.

Strawberries affect key risk factors for the development of cardiovascular diseases and type II diabetes mellitus.

5. Blueberries

Blueberries is an effective remedy for oppression chronic inflammation, which is associated with the risk of developing malignant and cardiovascular pathologies.

Also blueberries can be used for the treatment of metabolic syndrome.

Research conducted under the guidance of Finnish scientists, demonstrate that regular consumption of blueberries for 30 days leads to a marked decrease in body weight and waist size.

In addition, blueberries reduce sugar level and total cholesterol in the blood, and is also recommended for women during pregnancy.

Regular consumption of blueberries inhibits chronic inflammation, has a positive effect on body weight, and also reduces the concentration of cholesterol and sugar in the blood.

6. Cranberries

Cranberries is rich in polyphenols, which prevent the appearance of chronic diseases of the heart and blood vessels, the endocrine system, and also reduce the risk of malignant tumors.

One of the main advantages of the red berry is its antibacterial effect. According to the data scientists from France, it inhibits the growth and reproduction of E. coli, which is often the causative agent of urinary tract infections.

According to information Microbiology and Probiotics Laboratory of the University of Chile, cranberries also prevent the attachment of the bacterium Helicobacter pylori to the gastric mucosa. It is this microorganism that in 99% of cases causes the development of gastritis, as well as peptic ulcer of the stomach and duodenum.

Cranberries can reduce the likelihood of developing infections of the digestive and urinary tract.

7. Acai berries

Acai berries are widespread in Brazilian cuisine. In recent years, they have been used in medicine in many countries.

Acai is one of the richest sources of antioxidants (10 times higher than in blueberries).

Antioxidants, according to scientists , protect all cells of the body from the effects of free radicals and thereby prevent the development of malignant neoplasms, as well as a wide range of diseases from the cardiovascular, endocrine, and digestive systems.

Acai fruits also contribute to regular consumption decrease in body weight and decrease in the concentration of cholesterol and sugar in the blood.

Acai berries are rich in antioxidants, which provide prevention of a large number of chronic diseases and cancer.

Rules of use

Below are some basic tips for eating berries:

  1. Daily allowance. The recommended amount of berries to eat daily varies significantly depending on the variety, but the average is 150-175 grams.
  2. Reception time. It is preferable to eat berries with lunch or instead of an afternoon snack. Eating berries in the morning on an empty stomach can lead to severe irritation of the digestive system. Taking it late at night or at night can cause overload of the gastrointestinal tract and disrupt sleep.
  3. Method of use. The most useful way to take berries is fresh (together with the skin). The preparation of juices and fruit drinks, compotes, as well as any heat treatment leads to a significant decrease in the concentration of a number of vitamins and antioxidants.
  4. Winter preparations. Frozen berries are the most useful, jam is the least useful, as well as berries mashed with sugar.
Following simple rules will allow you to get the maximum amount of valuable biological substances from the pulp of berries.

Conclusion

Thus, berries contain a large amount of biologically active substances (vitamins, minerals, antioxidants, dietary fiber, etc.).

Almost all berries prevent the appearance of malignant tumors; reduce the risk of diseases from the cardiovascular, digestive and endocrine systems; reduce body weight.

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