The Health Benefits Of Eating Berries


benefits of eating berries

The benefits of eating berries regularly are well known. It contains plenty of vitamins and minerals, fiber, and protein that support good overall health. However, the latest studies have shown that some benefits of eating berries regularly goes beyond improved general health. Some research even suggests there are specific benefits that are tied to reducing the risk of certain cancers.

Reduce The Risk Of Colon Cancer

A bowl of fruit sitting on top of a wooden table

The benefits of eating berries regularly includes reduced risk of colon cancer and heart disease, improved cognitive function, lower risk of oral and prostate cancers, supported kidney and bladder health, increased absorption of key micronutrients, lower blood pressure and glucose levels, and improved metabolic rates. In a study published in Clinical Nutrition, a research team from the University of Georgia published results of an eight-year study that followed up on over 1200 participants who ate at least five servings of berries per week. The participants were asked to record their daily food intake and frequency of consumption on a weekly basis. A composite index was developed to evaluate outcomes.

When comparing the data from this eight-year study with another group that ate mainly fruits and vegetables, the researchers found significant reductions in the risk of two types of cancer: esophageal cancer and prostate cancer. The results were even more significant when using the composite index to evaluate both groups. While the composite index significantly reduced the risk of esophageal cancer, it was significantly higher for participants who ate at least five servings of berries or ate one serving of fruits and vegetables every day. Participants who did not eat any fruits or vegetables had a significant increased risk. These results suggest that eating berries can provide a range of important health benefits.


Clinical Nutrition

A bowl of fruit

Other benefits of eating berries are shown in a second study published in Clinical Nutrition. This study compared the health benefits of high dietary fiber and magnesium consumption with low dietary fiber and magnesium intake. Both nutrients appear to help lower the risk of diabetes. Researchers also found that participants who ate at least three servings of fruits and vegetables per day were more likely to have low total cholesterol, consistent with the American Heart Association’s recommended dietary guidelines for reducing the risk of heart disease. In addition, participants who increased their dietary fiber and magnesium intake were less likely to be overweight or obese.

Improved Sense Of Well-being

Finally, one of the most widely reported benefits of eating berries is an improved sense of well-being. Research has indicated that participants who ate a lot of fruits and vegetables were happier than those who ate a less healthy diet. Eating berries may even reduce blood sugar levels and help participants lose weight. In a recent study published in Psychological Science, researchers analyzed the effects of eating different amounts and types of foods over the course of a single week.

Most people eat at least some amount of fruit in their diets. Some studies show that eating fresh berries are helpful in managing weight, but many people choose to add fruits to their diets instead. The reason fruits are a better choice for snacks is that they tend to be sweeter than other types of snacks, making them more attractive to people who are trying to lose weight. Adding fresh berries to the diet is a simple way to add extra health benefits without any drastic lifestyle changes. Other fruits, such as apple and pears, are also beneficial to our health, so it is important to remember that there are many benefits of eating berries.

Final Thoughts

Lastly, although the majority of berries are low in sugar, some high quality berries can have high sugar contents. The sugar content can be reduced by carefully choosing the berries to eat. The higher the content of sugar in a berry, the lower its glycemic index (an indicator of how fast the food turns out) is. High quality berries that have a high glycemic index are the most beneficial, as they will slow down the turn out process.

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