Start your morning off with a bountiful bowl full of berries with many healthy varieties – the more kinds, the merrier! There are so many ways to serve berries while exploring their many health benefits. Try them atop cold or hot cereals including granola or oatmeal, blend them together in a splendid smoothie with some stevia, or try sprinkling them over yogurt, kefir (fermented milk), cottage cheese, or ricotta.
BERRIES’ BOLD BEAUTY
Flavonoids found in these rich and vibrantly colored berries reflect their abundant antioxidant content. Anthocyanins, a form of flavonoid, give berries their pigmentation in rich red, purple, blue and black shades.
AN APPROACH TO ANTI-AGING
Want to reduce wrinkles and boost collagen production in your skin to keep it healthy and resist aging? Berries will help your skin get glowing from the inside out. For a youthening beauty boost, give berries a try. Berries may even help protect skin from sun damage, which can be a major factor in making skin appear older.
HERE’S TO YOUR HEALTH
Berries are among the healthiest fruits and are brimming with antioxidants, including resveratrol, anthocyanins and ellagic acid. These antioxidants protect cells against free radical damage, are anti-inflammatory, and may help prevent diseases.
In addition to being antioxidant-rich, berries are also nutrient-rich. These powerhouses pack a punch in every bite and contain vitamins and minerals, including vitamin C, vitamin K, copper, folate, and manganese. Strawberries are loaded with vitamin C; in fact, one cup of strawberries provides 150% of the RDI for vitamin C.
Berries may assist you in maintaining a healthy weight. Low in carbs and a good source of fiber, they can improve digestion, curb your hunger and keep you feeling fuller longer.
Adding berries to your diet may help improve spikes in blood sugar and improve insulin sensitivity when combined with high-carb foods.
Berries have been shown to keep arteries healthy by reducing the risk of blood clots and controlling blood pressure. Studies show that people who eat one serving of strawberries a day might keep the doctor away by keeping arteries clear. One study found that endothelial function improved for people who consumed blueberry smoothies every day for six weeks. Another study showed that arterial function improved for those who consumed freeze-dried blueberry powder for eight weeks and that their systolic blood pressure dropped by more than five percent and diastolic blood pressure dropped by more than six percent.
With heart-healthy properties, berries may also lower LDL (“bad”) cholesterol and help prevent heart disease. In one study, adults with metabolic syndrome experienced an 11% decrease in LDL cholesterol when taking a freeze-dried strawberry beverage daily for a period of eight weeks. In another study of obese individuals, LDL cholesterol decreased 28% after consuming 1.5 ounces of freeze-dried blueberries for a period of eight weeks. Additionally, a study published in Circulation: American Heart AssociationJournalconcluded that women experienced 32% less risk of having a heart attack if they consumed more than three servings of blueberries and strawberries per week due to the flavonoids contained in the berries.
That’s not all berries can help banish! You might even reduce your risk of cancer by committing to berries in your diet. A number of animal and human studies show promise in defending against colon, esophagus, mouth, and breast cancer when consuming berries.
However you choose to eat or drink your berries, you can enjoy all of the beautifying benefits of berry-licious berries, whether as a tasty treat for breakfast, dessert or any time of the day!
3 handfuls blueberries
1 handful raspberries
1 frozen banana
1 ½ cup coconut milk/almond milk/hemp milk/flax milk/cashew milk/whole milk
1 teaspoon hemp seeds
1 teaspoon flax seeds
1 teaspoon chia seeds
½ teaspoon vanilla extract
2-4 ice cubes (optional)
Add berry-licious ingredients to a high-powered blender, blend together and drink right away while chilled.