Description
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Strawberries
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Strawberries boost immunity
“Strawberries are an excellent source of vitamin C,” says Toronto-based registered dietitian Madeleine Edwards. Most mammals—except for humans—have the ability to produce vitamin C naturally, which is why it’s so important to get your daily requirement.
Strawberries promote eye health
The antioxidant properties in strawberries may also help to prevent cataracts—the clouding over of the eye lens—which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina.
Strawberries help fight cancer
Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense. A phytochemical called ellagic acid—also found in strawberries—is another.
Strawberries keep wrinkles at bay
The power of vitamin C in strawberries continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger-looking skin
Strawberries fight bad cholesterol
According to the Heart and Stroke Foundation, heart disease is one of the leading causes of death among Canadian women. Luckily, strawberries also contain powerful heart-health boosters. “Ellagic acid and flavonoids— or phytochemicals—can provide an antioxidant effect that can benefit heart health in various ways,”
Strawberries reduce inflammation
The antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease.
Strawberries boost fibre
Fibre is a necessity for healthy digestion, and strawberries naturally contain about 2 g per serving. Problems that can arise from lack of fibre include constipation and diverticulitis—an inflammation of the intestines—which affects approximately 50 percent of people over 60
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Blueberries
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Blueberries have a well-known quality for improving vision. Blueberries is an excellent way to maintain skin, hair and nails. Also, to improve coordination, and renew cellular bodies. Because blueberries are rich in iron, they help to fight anemia. The Vitamin C and E work as anti-oxidants, neutralizing free radicals. The biologically active substance niomirtilin, which lowers blood glucose, makes these berries recommended for people with diabetes.
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Raspberries
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Brainpower
Several animal studies have shown a positive correlation between intake of flavonoids in berries and memory improvement as well as decreasing the delay in cognitive ability related to aging.
Heart health
A recent report in the American Journal of Clinical Nutrition associated the intake of flavonoid-rich foods like raspberries with a lower risk of death from cardiovascular disease and stated that even small amounts of flavonoid-rich foods may be beneficial.
One flavonoid in particular, anthocyanins, have been shown to suppress inflammation that may lead to cardiovascular disease. The high polyphenol content in raspberries may also reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure via anti-inflammatory mechanisms.
Aedin Cassidy, PhD, MSc, BSc, a nutrition professor at Norwich Medical School at the University of East Anglia in the United Kingdom, led an 18 year study with Harvard Public School of Health tracking 93,600 women aged 25 to 42. She states that their study was able to show “for the first time that a regular sustained intake of anthocyanins from berries can reduce the risk of a heart attack by 32% in young and middle-aged women.”4
The potassium in raspberries supports heart health as well. In one study, participants who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1,000 mg per day).8
Cancer prevention
Raspberries contain powerful antioxidants that work against free radicals, inhibiting tumor growth and decreasing inflammation in the body. Those same potent polyphenols that protect against heart disease also help ward off or slowcancer many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.9
Diabetes management
Any plant food with skin has lots of fiber – and raspberries have lots of skin! Eating high-fiber foods help keep blood sugar stable. Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.
Digestion, detox and disease prevention
The fiber and water content in raspberries help to prevent constipation and maintain a healthy digestive tract.
Adequate fiber promotes regularity, which is crucial for the daily excretion toxins through the bile and stool.
Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks for developing coronary heart disease, stroke,hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels and enhances weight loss for obese individuals.
Women should aim for about 25 grams of fiber per day, and men should aim for about 30 grams. One cup of raspberries provides 8 grams of fiber.
Easy on the eyes
Foods high in vitamin C like raspberries have been shown to help keep eyes healthy by providing protection against UV light damage.6
Raspberries also contain the antioxidant zeaxanthin, which filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.7
A higher intake of all fruits (3 or more servings per day) has also been shown to decrease the risk of and progression of age-related macular degeneration.
*source – medicalnewstoday.com
