Below are seven ways berries may benefit your health.
Berries May Keep You Mentally Sharp
There’s some evidence that berries may be beneficial for brain health, especially for older people. In one small study of adults ages 65 to 80, use of freeze-dried, wild blueberry powder helped improve memory and executive functioning.
The brain-boosting effects of berries might be related to flavonoids called anthocyanidins, says Elizabeth Devore, PhD, a nurse practitioner of neurology at the Duke University School of Medicine in Durham, North Carolina. “These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate in learning and memory centers in the brain.”
Berries Can Help Keep Your Blood Sugar Balanced
Berries May Help Ease Inflammation
The antioxidants in berries “promote healthy cell function and protect against inflammation,” says Binder-McAsey. She explains that underlying inflammation is a driver of disease, including heart disease and type 2 diabetes.
Berries Might Ease Symptoms of Parkinson’s Disease
Berries have shown some promise when it comes to Parkinson’s disease. This movement disorder affects your brain and often causes disruptive tremors or rigidity.
Some research suggests that some berries, like blackberries and blueberries, may have effects that help protect your brain and spinal cord thanks to their antioxidant properties.
Berries May Improve Blood Pressure
According to one article published in the journal Nutrients, there’s encouraging evidence that berries can help reduce high blood pressure in people who have high levels without affecting blood pressure in people whose levels are healthy. This is likely due to the anthocyanins in berries, which are antioxidants that improve blood vessel function.
Berries May Promote a Healthy Gut
Prebiotic-rich foods like berries “are fiber-rich foods that provide fuel to the probiotics in the gut,” says Binder-McAsey. Prebiotics and probiotics are both important types of microorganisms that keep your microbiome (the collection of microbes in your gut) healthy.
A healthy microbiome plays an essential role in your immune system and protects against pathogens that could make you sick. It promotes healthy, regular bowel movements as well.
Berries May Help Prevent Urinary Tract Infections
Cranberries are the berry that’s most closely tied to urinary tract health. And for good reason, says Binder-McAsey: “Anthocyanins found in cranberries have been shown to have protective properties against the E. coli bacteria strain that contributes to urinary tract infections (UTIs).”
If you’re prone to UTIs, try drinking cranberry juice. Research suggests that this may help prevent future infections.
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