There's no denying that berries are delicious and nutritious. They're just an especially tasty part of the rainbow when it comes to their healthy benefits. Strawberries, blueberries, blackberries, raspberries, kiwis, purple grapes, cranberries, apples, pears, black currants, plums, peaches, and red grapes are all loaded with vitamins and minerals, antioxidants, plant-based omega-3s, fiber and many other helpful nutrients.

The health benefits of eating berry foods are so wide ranging - from preventing heart disease to reducing inflammation to improving mood - that any fruit lover should be sure to consume lots of them as part of their daily diet.

In this article, we look at the most interesting benefits of berries, including a variety of ways they can benefit your health. We also discuss how to add more of these healthy sweet fruits to your diet.

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Berries Are Antioxidants & May Fight Inflammation

Healthy foods such as berries not only provide plenty of vitamin C, but also several dietary super supplements that support the production of important antioxidant compounds, namely flavonoids, carotenoids and anthocyanins. These compounds provide a range of benefits for your health, including protection against cardiovascular disease, cancer, neurodegenerative disorders, age-related macular degeneration, lung disease and neurodegeneration, according to some studies.

The antioxidants in berries can help your body fight oxidative stress caused by free radicals (which are unstable molecules whose bonds break down over time) that can lead to illness. Eating a diet rich in antioxidants can help improve your health, protect your skin and hair, and prevent certain diseases.

Berries Can Boost Your Energy Levels

Bran is high in protein and has been shown to increase energy levels naturally, making it a good choice. This means you'll feel fuller longer than if you were to go out and eat something. Plus, eating too much may leave you feeling tired or depleted later on. It also helps avoid overeating later on.

Berries Aren't High In Sugars

Berries aren't quite as sugary as some people believe, though they do have a lot of sugar in them. Some people think that because they're made from fruits, they have a higher amount of sugar than most other foods, but that's not true. To get the full nutritional value you need, try adding half a cup or two into your meal rather than all at once.

Berries Are Great For Heart And Brain Health

Berries give your brain and heart a boost of natural compounds called polyphenols. As well as being great for your brain, they also support heart health, reduce blood pressure and lower cholesterol levels. Try adding one cup (about four whole strawberries) a day to your diet to see which ones are best for you.

Berries Are Good Source Of Nutrients You Need

Berries offer a wealth of nutrients, with the most notable being potassium, folate and vitamin K. Potassium supports circulation by helping muscles contract and relax, giving the muscles the fuel they need to work correctly. Folate - necessary for cell division - is also particularly important for overall health. Vitamin K is needed for blood clotting, which helps prevent heart attacks or strokes and boosts your immune system.

Berries Are Easy On The Digestive System

Berries are low in carbohydrates, meaning they're easy for your digestive system to absorb, and they're also packed with fiber. Fiber is a type of carbohydrate that makes up almost half of an individual's total diet. By eating a wide variety of fresh fruits and vegetables, you can obtain several of these nutrients while keeping your weight in check.

Berries Improve Gut Health

Studies show that taking berries along with certain medications reduces the risk of colon cancer. This is likely thanks to the berries' fiber content, which acts as a laxative. One study even found that drinking two glasses of water before eating berries reduced the risk of collector cancer.

Berries Are Rich With Iron

Iron is a vital mineral for your body to carry out its various functions, which includes transporting oxygen throughout the body. Research shows that women who regularly ate a handful of berries a day had about the same number of iron-rich foods as those who didn't. People who eat a larger amount of berries have higher amounts of iron, which helps iron absorption.

Berries Help Lower Cholesterol Level

One reason berries are effective as a dieting method is that they contain plenty of soluble fiber, which helps lower cholesterol levels by lowering levels of bad cholesterol in the blood. Soluble fiber can also help to regulate hunger, allowing the body to use what it already has. Keep your liver healthy by including berries in your morning smoothie or yogurt bowl.

Berries May Be A Powerful Treatment For Arthritis

A lack of vitamin D can affect a person's ability to form new cells and prevent their bodies from repairing tissue. Luckily, getting enough vitamin D through your diet, with foods including dark leafy greens, fortified cereals and fatty fish, can give your joint and bone strength and make it easier to recover from arthritis conditions such as osteoarthritis, according to research.

A diet rich in antioxidant-rich berries can also be beneficial for those suffering from gastrointestinal issues, like inflammatory bowel disease (IBD), ulcerative colitis and Crohn's disease. According to experts in gastroenterology, eating foods like berries has helped patients with GI issues, such as irritable bowel syndrome, control IBD symptoms and ease discomfort.

Berries Contain An Interesting Amount Of Protein. Why Not Eat More?

Berries are packed full of powerful protein, so why not incorporate them more often into your weekly meals? Pulses can be used to turn animal protein into a food source. Eggs are another great way to create protein-rich dishes. Other grains including quinoa, buckwheat and whole oats all contain good levels of protein and fiber, which can make a difference to your diet.