4 reasons to eat more berries now

By Dr. Natasha Turner for Blisstree.com

Free radicals in the body cause cellular damage, accelerate aging and contribute to the development of diseases such as cancer and Alzheimer’s. But don’t panic; berries are here! High in antioxidants and fiber, berries have a multitude of benefits that can help you feel smarter, younger…and yes, even slimmer.

1. Blueberries Can Reduce Belly Fat
Could eating blueberries truly help us rid belly fat? According to a groundbreaking study published in the Journal of Nutrition, a daily dose of the bioactive ingredients from blueberries also increases sensitivity to insulin and may reduce the risk of developing diabetes in at-risk individuals. Researchers discovered that obese, non-diabetic and insulin-resistant participants who consumed a blueberry smoothie daily for 6 weeks experienced a 22 per cent change in insulin sensitivity, compared to only 4.9 per cent in the placebo group.
Remember – the more sensitive your body is to insulin, the less insulin which needs to be released in a meal. And the number one rule in dieting is this: less insulin always = less belly fat.

2. Tart Cherries Improve Insulin Balance
Researchers have found that tart cherries have significant health benefits in animal models, including reduced belly fat. In the study, rats that received whole tart cherry powder mixed into a high-fat diet didn’t gain as much weight or build up as much body fat as rats that didn’t receive cherries. And their blood showed much lower levels of molecules that indicate the kind of inflammation that has been linked to heart disease and diabetes.
In addition, they had significantly lower blood levels of cholesterol and triglycerides than their counterparts. As an added bonus, these berries are high in melatonin, which can improve your sweet naturally fat-burning slumber. Add to your smoothies or enjoy a snack with ½ cup Greek yogurt, ¼ cup tart cherries and a tbsp of nuts mixed together.

Free radicals in the body cause cellular damage, accelerate aging and contribute to the development of diseases such as cancer and Alzheimer’s. But don’t panic; berries are here! High in antioxidants and fiber, berries have a multitude of benefits that can help you feel smarter, younger…and yes, even slimmer.

Blueberries Can Reduce Belly Fat

Could eating blueberries truly help us rid belly fat? According to a groundbreaking study published in the Journal of Nutrition, a daily dose of the bioactive ingredients from blueberries also increases sensitivity to insulin and may reduce the risk of developing diabetes in at-risk individuals. Researchers discovered that obese, non-diabetic and insulin-resistant participants who consumed a blueberry smoothie daily for 6 weeks experienced a 22 per cent change in insulin sensitivity, compared to only 4.9 per cent in the placebo group. Remember – the more sensitive your body is to insulin, the less insulin which needs to be released in a meal. And the number one rule in dieting is this: less insulin always = less belly fat.

Tart Cherries Improve Insulin Balance

Researchers have found that tart cherries have significant health benefits in animal models, including reduced belly fat. In the study, rats that received whole tart cherry powder mixed into a high-fat diet didn’t gain as much weight or build up as much body fat as rats that didn’t receive cherries. And their blood showed much lower levels of molecules that indicate the kind of inflammation that has been linked to heart disease and diabetes. In addition, they had significantly lower blood levels of cholesterol and triglycerides than their counterparts. As an added bonus, these berries are high in melatonin, which can improve your sweet naturally fat-burning slumber. Add to your smoothies or enjoy a snack with ½ cup Greek yogurt, ¼ cup tart cherries and a tbsp of nuts mixed together.

Mixed Berries Boost your Brain Power

While it may not improve your Mensa score, the right foods can definitely boost your overall cognition and keep your brain healthy through the years. Blueberries and strawberries, which are high in flavonoids, appear to reduce cognitive decline in older adults according to a study published in Annals of Neurology. Another study published Journal of Agricultural and Food Chemistry reported that berries change the way neurons in the brain communicate. These changes in signaling can prevent inflammation in the brain that contribute to neuronal damage and improve both motor control and cognition. Men who eat flavonoid-rich foods such as berries, significantly reduce their risk of developing Parkinson’s disease, according to new research by Harvard University and the University of East Anglia. Around 130,000 men and women took part in the research. More than 800 had developed Parkinson’s disease within 20 years of follow-up. After a detailed analysis of their diets and adjusting for age and lifestyle, male participants who ate the most flavonoids were shown to be 40 per cent less likely to develop the disease than those who ate the least.

Strawberries Can Help You Feel Younger

Anything that reduces oxidative stress in the body can also help you turn back the clock and reduce your risk of most diseases associated with aging. In one study strawberries have been proven to help with just that by improving the antioxidant capacity of blood. A group of volunteers ate half a kilo of strawberries every day for two weeks to demonstrate that eating this fruit improves the antioxidant capacity of blood. Each day, the scientists fed 12 healthy volunteers 500 grams of strawberries throughout the day. They took blood samples from them after four, eight, 12, 16 days, and 30 days. The results show that regular consumption of this fruit can improve the antioxidant capacity of blood plasma and also the resistance of red blood cells to oxidative stress.

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