You may have an inkling that red berries are good for you – but many may be unaware just how good they are.
A new scientific study has revealed the humble-looking fruits are bursting with vitamins and other health-boosting properties.
So much so, in fact, these little bundles of sweetness can reduce the risks for a range of conditions including:
Published in the Foods journal, researchers were more than impressed by the health benefits of red berries – including strawberries and raspberries.
The paper examined how the red fruits are abundant in vitamins, carotenoids - antioxidants that can protect you from disease and enhance your immune system, and phenolics – which can increase our ability to fight inflammation.
Strawberries – recently revealed as the nation’s favourite fruit in a poll of 2,000 Brits – were noted for having particularly high antioxidant properties.
The iconic soft fruit, worth more than £769 million to the British economy, was also found to provide magnesium, potassium, calcium, phosphorous, a range of polyphenols (micronutrients) and some zinc, iron, and dietary fibre.
Dr Emma Derbyshire, public health nutritionist and adviser to British Berry Growers commented: “It is refreshing to read a new scientific publication that focuses solely on red fruits. These are interesting findings, adding to the nutrition domain and showing how making some simple daily swaps – like substituting fast or processed snacks for nutrient-dense berries could benefit health.”
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So can berries be good for your brain?
Experts say they can.
According to a paper published in Annals of Neurology, there’s strong scientific evidence that berries positively affect the brain, and may even help prevent cognitive decline.
Researchers examined 6,010 women aged over 70 and discovered that those who ate berries, including strawberries, delayed their cognitive ageing by up to two and a half years.
They believed the slower cognitive decline rate was linked to increased anthocyanidin and total flavonoid intake through their berry consumption.
They may help prevent urinary tract infections (UTI)
UTIs are an incredibly common bacterial infection, particularly among women.
And thanks to its anti-inflammatory properties, cranberry juice has often been touted to reduce symptoms.
"It is likely that compounds in cranberries help keep bacteria from adhering to surfaces in the bladder," explained Philadelphia-based sports dietitian Kelly Jones to Everyday Health.
It is thought these compounds – flavonoids and phenolic acids - may help to calm inflammation and reduce gut bacteria.
Healthline says the juice may also also decrease the number of bacteria in your bladder and gastrointestinal tract, which can lead to UTIs.
Berries may lower cholesterol
if your goal is to reduce your 'bad cholesterol' and prevent heart disease, then pretty much any kind of berry - raspberries, pomegranates, strawberries, blackberries and blueberries - can help.
The Cleveland Clinic says they have low sugar content while being rammed full of soluble fibre.
In fact, according to a 2016 meta-analysis published in Scientific Reports, chomping down on berries every day - whether fresh, juiced or in a supplement - was associated with a four-point reduction of low-density lipoprotein (LDL) cholesterol - what many dub as 'bad cholesterol'.
Don't forget the blues
They may not look like much, but blueberries are jam-packed with antioxidants.
According to WebMD, they can help prevent cholesterol oxidising or building up in your body, which can be very bad for your heart
Back in 2010, a study in Nutrition Research said strawberries were an excellent addition to anyone's diet.
Scientists had 27 people with metabolic syndrome consumes a freeze-dried strawberry drink for two months
They found that downing the strawberry beverage significantly decreased their LDL cholesterol levels.
