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All berries are good for you – the vibrant blues, purples, and reds of this supergroup are an indication that they are packed with damage-fighting antioxidants. But not all berries are created equal – some are better than others when it comes to longevity. Discover which protect against memory loss, cancer, and heart disease.
These berries – those commonly eaten – benefit health and longevity differently.
Blueberries
Blackberries
Raspberries
Strawberries
Eat a couple of handfuls (one serving) three to four times a week.
Fresh and frozen are both nutrient rich, but frozen fruit is cheaper.
Refrigerate fresh berries for optimum levels of vitamin C. It’s handy to have frozen berries, too, as freezing has little impact on anthocyanin levels.
Cooking degrades certain nutrients, so berries are best eaten raw.
Despite berries containing the sugar fructose, studies show that they help to improve insulin sensitivity as well as regulate blood Sugar levels. Berries are high in fibre and have a low glycaemic index. So, a regular dose of any type of berries could help reduce the risk of type 2 diabetes.
Adding to a wealth of lab-based research, studies of elderly adults confirm that berries improve memory and slow down age-related loss in cognitive function. Blueberries have gained the most attention, but other berries are also linked to delays in cognitive ageing. One study showed that eating just two servings of strawberries a week (about 16 strawberries) reduced memory decline in the over-70s.
9 strawberries give you the same amount of vitamin C as one small glass of orange juice.
All berries have been linked to cardiovascular improvements (it’s the winning combination of antioxidants and fibre). Research shows that eating at least three servings of blueberries or strawberries a week can reduce the risk of a heart attack. The high levels of polyphenols in berries have also been shown to lower high blood pressure.
34% reduction in heart attacks in women eating three or more servings of berries a week.
Good intakes of berries may help to lower the risk of certain cancers. Berries are jam-packed with phytochemicals (such as ellagic acid and anthocyanins), many of which have cancer-fighting properties. The research evidence is currently strongest for berries’ anticancer effects in cancers of the breast, oesophagus, and colon.
Berries come naturally packaged with a host of plant-based antioxidants, including anthocyanins, quercetin, and vitamins C and E. These berry-based compounds can confer a diverse array of benefits all over the body by helping to counteract damage caused by free radicals.
