Berries are delicious fruits. You may use them to decorate desserts, beverages, and salads, as well as other dishes like pancakes. You can even eat them on their own, and they’ll still taste great. In addition, berries, as you’ve already guessed, provide a slew of health advantages.
So here are the 14 AMAZING Health Benefits of Berries.
Number 1. Reduce Inflammation and Prevent Heart Disease.
According to the American Heart Association, berries are abundant in flavonoids, antioxidant plant chemicals linked to a decreased risk of developing heart disease, making them a superfood. Berries, according to the organization, may help reduce the risk of heart attack in women.
Berry antioxidants “promote good cell function and defend against inflammation,” according to Binder-McAsey. She claims that underlying inflammation is a cause of diseases, such as heart disease and type 2 diabetes. Aside from berries, add as many different-colored fruits and vegetables as possible in your diet.
Number 2. Berries Can Help You Lose Weight.
Berries are low in calories, so you can eat a lot of them without gaining weight. Because they are juicy, they contain a lot of water. Therefore a large portion of their bulk is water, which has no calories. A medium-sized strawberry has three to six calories. Blueberries are just approximately 80 calories per cup. So instead of reaching for the potato chips, go for some berries.
Number 3. Berries Have a Bunch of Fiber.
Almost all berries are comprised of around 85% water. The rest is mainly fiber, which is an important element of a balanced diet. It aids with regularity and weight maintenance, and it is vital for gut health. Keep in mind that you must consume the fruit in order to obtain the fiber! Even if the juice is 100% juice, there is no fiber in it. To obtain the fiber, either blend your berries in a smoothie or eat them whole.
Number 4. Berries Have a Ton of Anthocyanins.
The jury is still out on exactly what anthocyanins do, but almost everyone agrees that they provide some sort of health benefit. Anthocyanins, for those who don’t know, are what give berries their various colors. Consider them to be nature’s food coloring. They are thought to have both preventative and therapeutic characteristics, including the capacity to reduce the risk of cardiovascular disease and stroke.
Number 5. Help Manage and Prevent Diabetes.
Berries’ nutrients have been demonstrated to aid in the prevention of type 2 diabetes, which is reason enough to consume them. They are, however, extremely beneficial to patients who already have diabetes. They are ideal for diabetics searching for a sweet treat because of their high fiber content and ability to be delicious without containing a lot of actual sugar.
Number 6. Reduce DNA Damage.
Oxidative DNA damage is an unavoidable aspect of daily existence. It is estimated that it happens tens of thousands of times a day in every cell in your body. DNA damage contributes to the aging process. However, it is also involved in the development of disorders such as cancer.
Blueberries, which are high in antioxidants, can help to eliminate some of the free radicals that damage your DNA. In one trial, 168 participants drank 1 liter of blueberry and apple juice every day. After four weeks, free radical-induced oxidative DNA damage was reduced by 20%.
Another study discovered that consuming 75 grams of blueberries with a main meal lowered the oxidation of “bad” LDL cholesterol.
Number 7. Cranberries and Blueberries Can Help Urinary Tract Infections.
Cranberry juice has been found in studies to help people recover from urinary tract infections due to its nutrients and capacity to flush out toxic chemicals that might cause infection. Another study found that blueberries have a similar impact. If you want to improve your urinary tract health, cranberry and blueberry juice are perfect for you!
Number 8. Help Maintain Brain Function and Improve Memory.
Oxidative stress can hasten the aging process of your brain, impairing its function. According to animal research, blueberries’ antioxidants may impact parts of your brain that are important for intellect. They appear to aid aged neurons, resulting in better cell signaling.
Human research has revealed encouraging benefits as well. In one of these investigations, 9 elderly people with mild cognitive impairment drank blueberry juice on a daily basis. They saw improvements in several markers in various brain functions after 12 weeks.
Number 9. Blueberries Can Be Frozen without Removing Any of Their Antioxidants.
All berries are delicious, but they have the drawback of getting spoiled quickly. You cannot buy so many at a time because all fruits spoil soon. This is not an issue with blueberries because it has been demonstrated that they can be frozen while retaining all of their nutritional benefits. That means you can stock up on them and store them for months!
Number 10. Prebiotic-Rich Berries Promotes a Healthy Gut.
Probiotics are vital for maintaining the health of your microbiome (the collection of bacteria in your gut), but prebiotics are also crucial. Berries are not probiotics, but they are high in prebiotics. These are fiber-rich foods that feed the bacteria in the gut. According to the Harvard T.H. Chan School of Public Health, a healthy microbiome plays an important function in the immune system and guards against viruses that could make you sick. Furthermore, it is believed that this fiber encourages regular bowel motions.
Number 11. Cranberries Can Actually Help You More When Taken as an Extract.
Cranberries are one of the unique berries. People normally do not eat them uncooked since they are incredibly sour. They are frequently sweetened and eaten dry or as a beverage. They can, however, be consumed as an extract in tablet form. Recent research has shown that taking them as a “dietary supplement” is far healthier than drinking the juice since the nutrients work best when you consume all portions of the fruit rather than just the juice.
Number 12. May Reduce Muscle Damage After Strenuous Exercise.
Exercising strenuously can cause muscle discomfort and exhaustion. Local inflammation and oxidative stress in your muscle tissue contribute to this. Blueberry supplements may prevent molecular damage, resulting in less discomfort and decreased muscle performance.
Blueberries increased muscle recovery after intensive leg exercises in a short trial of 10 female athletes.
Number 13. Berries May Help Prevent Parkinson’s Disease.
Robin Williams, as we all know, passed away not long ago. His recently diagnosed Parkinson’s condition was one of the contributing causes. According to research, eating at least two servings of berries each week can reduce the risk of Parkinson’s disease by up to 25%, with certain males experiencing a reduced risk of up to 40%.
Number 14. Berries May Help Prevent Alzheimer’s Disease.
Some research suggests that the polyphenolics found in many berries help clean out the poisons in the brain that contribute to Alzheimer’s disease. Nothing is certain, of course, but when it comes to a brain illness as severe as Alzheimer’s, anything that might help is worth a shot. Berries are incredibly easy to add into virtually any diet, and with all of the health advantages described above, there is practically no reason not to make a better effort to include more of them in your diet. They are really healthy and delicious. Go out there and get some!
Have you been seeking for a nutritious snack? With a bowl of nuts, it’s time to say good-by to junk food. Pistachio nuts are one such kind discussed in this article. Pistachios are thought to have been known to humans since 7000 BC, and their relationship with humanity continues to this day. Pistachios are high in vitamins and minerals. They are high in protein, antioxidants, and even dietary fiber.
So here are the 13 AMAZING Health Benefits of Pistachios.
Number 1. Promotes Healthy Heart.
Experts claim that eating pistachios on a daily basis will result in a happy heart. This is due to the pistachio’s ability to assist the body control and lower cholesterol in the bloodstream. Those who favor low-calorie diets would get the majority of their beneficial calories from a bowl of pistachios every day. According to sources, a bowl of pistachios eaten on an empty stomach helps reduce calories and lowers cholesterol levels.
This is due to the nut’s high concentration of l-arginine, which causes arteries to become more flexible and eliminates the need to worry about blood clots, which can lead to heart attacks and strokes if left untreated. Pistachios contain a high concentration of vitamin E, which aids in the removal of cholesterol plaque from the arteries.
Number 2. Helpful for Weight Loss.
Pistachios are high in fiber. Fiber consumption may induce satiety and, as a result, aid in weight loss, according to studies. Protein is another nutrient with similar properties that might help alleviate hunger sensations. Pistachios are dried fruits. Consuming them has been shown in studies to help you lose inches around your waist over time. The nuts are also good for your triglycerides. They can be eaten as a nutritious snack to help you lose weight without worrying about the fat level.
According to research, the fatty content of pistachios is not completely absorbed by the body. This decreases the amount of fat in the body. People who ate in-shell pistachios consumed fewer calories than those who ate shelled pistachios, according to another study.
Number 3. Beneficial for Gut Health.
All nuts are high in fiber, which promotes digestive health by moving food through the digestive tract and reducing constipation. Prebiotics, a form of fiber, may also nourish the healthy bacteria in the gut. Feeding the beneficial bacteria encourages them to multiply and “crowd out” the bad germs.
A small 2012 study found that eating pistachios may raise the amount of good bacteria in the gut. Volunteers in the study ate a conventional diet supplemented with 0 ounces, 1.5 ounces, or 3 ounces of pistachios or almonds. Researchers examined stool samples and discovered that persons who ate up to 3 ounces of pistachios daily had a considerably higher level of potentially beneficial intestinal bacteria than those who ate almonds.
Number 4. Beneficial for Diabetes Treatment.
The benefits of pistachios for diabetics are incredible! According to experts, eating pistachios can help you avoid or control type 2 diabetes. The body need enough levels of phosphorus for this, and this mineral is abundant in pistachios as well. Proteins require assistance in breaking down and converting to amino acids, which the mineral will provide. Pistachios should be consumed in order to maintain glucose tolerance and lower blood sugar levels.
According to an Iranian study, eating pistachio nuts can improve glycemic control, blood pressure, inflammation, and obesity in people with diabetes.
Number 5. Improve Blood Vessels Health.
The inner lining of blood arteries is known as the endothelium. Endothelial dysfunction is a risk factor for heart disease, so it must operate properly. Vasodilation refers to the widening or dilation of blood vessels. Endothelial dysfunction is distinguished by decreased vasodilation, which reduces blood flow. Nitric oxide is a molecule that is essential for vasodilation. It causes blood arteries to dilate by prompting endothelial smooth cells to relax.
Pistachios are high in the amino acid L-arginine, which the body converts to nitric oxide. As a result, these little nuts may play a critical role in promoting blood vessel health. A study found that eating 1.5 ounces pistachios daily for 3 months improved markers of endothelial function and vascular stiffness in 42 participants.
Number 6. Moisturizes Skin.
Pistachio nuts provide several skin benefits. Those with really dry skin would benefit from this treatment. It contains a little amount of fatty acids. As a result, pistachios are utilized in various therapies such as massage therapy and aromatherapy to alleviate dryness. The vitamin E found in pistachios in insufficient amounts functions as an antioxidant and protects the skin from UV radiation, which cause a variety of skin illnesses. Pistachios also have anti-aging properties, making your skin look younger and more refreshed.
Number 7. Nourishes Hair.
Pistachios aid in the strengthening and flexibility of hair. Pistachio, which is also excellent to the skin, has numerous hair care benefits. It has a high concentration of biotin, which helps to prevent hair loss. A lack of biotin is the most common cause of hair loss. It also increases the flexibility of hair strands. The use of a pistachio hair mask provides deep nourishment.
Pistachios simply provide a cure for dehydration and split ends, as well as any additional damage produced. Consuming pistachios strengthens the hair roots and also makes the hair locks stronger. Fatty acids are crucial for proper hair growth because they promote the healthy growth of hair strands.
Number 8. Improves Hemoglobin.
According to experts, eating pistachios every day can help maintain clean and healthy blood levels. This is because pistachios are high in vitamin B6, which is essential for the production of hemoglobin, according to researchers. Hemoglobin assists our bodies in transporting oxygen throughout the body via the bloodstream to all cells. When the amount of oxygen in the blood increases, the body functions properly and the bloodstream remains clean.
Number 9. Stimulates Nervous System.
Because of their high vitamin B6 content, pistachios assist the nervous system stay safe and healthy. Amines are messenger molecules found in the body that require amino acids for development and formation. B6 aids in the development of myelin, which forms a protective coat around the nerves. The enzyme also aids in the production of melatonin, serotonin, gamma-aminobutyric acids, and other acids, all of which serve to keep the nerves calm and happy.
Number 10. Sharpens Vision.
Experts recommend eating a bowl of pistachio nuts every day for twinkling eyes. This is due to the presence of carotenoids in pistachio, such as zeaxanthin and lutein, both of which are antioxidants that protect the eyes. These are antioxidants that help combat free radicals and may reduce the cause of macular degeneration as we age. According to doctors, if macular degeneration is treated, people will not suffer from vision loss or other eye disorders.
Number 11. Imparts Better Digestion.
Pistachio contains dietary fibers that aid with digestion. This source of fiber is essential for appropriate digestion of food. Fibers, in addition to other nutrients and components, are necessary for digestive and intestinal problems. It contributes to the healthy functioning of our digestive system. Many people suffer from digestive issues or constipation issues. So never ignore this pistachio attribute.
Number 12. Prevent Cancer.
One of the many uses for Pistachio nuts is for their antioxidant capabilities. The antioxidants in pistachios assist to neutralize free radicals in our bodies, which cause heart disease, cancer, and other disorders. Furthermore, vitamin B6 helps to raise WBC, which protects us from many illnesses as well as cancer.
Number 13. May Boost Cognitive Function.
Pistachios, like other nuts, are high in vitamin E. The nutrient was demonstrated to reduce the risk of peripheral neurotoxicity in rat experiments. In rats, ripe pistachio shells were proven to reduce anxiety. The nuts may also improve cognitive functioning, learning, information retention, and rapid eye movement during sleep. However, there is a scarcity of data in this area.
Anecdotal research suggests that pistachio nut oil may also help to reduce brain inflammation and preserve vital fatty acids in the brain. Pistachios may also help to safeguard brain function from any interruptions caused by anticancer medicines.