The recommended daily intake of fiber is 25 to 35 grams.
- Blueberries.
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What's more, they're rich in vitamin C and contain a bit of iron, calcium, and vitamin A, too. Bake them in a pie, spread them in a jam on whole-grain toast, or just eat them by the handful! Eating blueberries may help your memory , and they have high levels of compounds that help widen arteries, which helps blood to flow smoothly. Rich in antioxidants, blueberries are also low fat, free of saturated fat, and a good source of fiber and vitamin C. No wonder they're linked to a lower risk of heart attack!
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Strawberries are heart-healthy and packed with vitamin C. They are also an excellent source of folate, which is a nutrient that's suspected but not proven to help protect your heart. Like blueberries, they contain compounds that help widen the arteries, which may prevent plaque buildup. They whiten your teeth naturally!
Many cultures utilize the health benefits of these berries. In Arabian traditional medicine, the jujube was said to cure coughs, resolve lung complaints, soothe internal organs and reduce water retention. Dried ripe jujube berries also work as a mild laxative. In India and Pakistan, they are used as a blood cleanser , a tonic and a general preventer of disease. In Chinese medicine, the jujube is prescribed to relieve stress and increase stamina.
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It is thought of as a qi toni c and is said to aid liver function and help recovery from hepatitis and other liver diseases. The jujube berry is rich in vitamins A, C and B2, and in the minerals calcium, phosphorus and iron. It also contains saponins, flavonoids and mucilage.
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The kiwi fruit, or Chinese gooseberry, is a true healthy berry with rough brownish skin, juicy bright green or golden flesh and black edible seeds. Seeds were taken to New Zealand in and bore their first fruits there in With its refreshing, gooseberry-like taste and many health benefits, the berry became increasingly popular, and New Zealand began exporting to the United States in the s.
They also contain chlorophyll, flavonoids, actinidin, calcium oxalate and arotenoids betacarotene, lutein and zeaxanthin especially in the gold kiwi fruit. The abundant edible seeds have a high omega-3 fatty acid content. Kiwi fruit stimulate the immune system and are good for the skin and mucous membranes, and because of their high fiber content, they can be effective against constipation.
A kiwi has many other health benefits of a berry and can help prevent or relieve high blood pressure and other cardiovascular problems, and can also help to improve sleep and relaxation. The actinidin in kiwi fruit is one health benefit of this berry; a protein-dissolving enzyme that can aid digestion in the same way as papaya and pineapple. It also acts as a blood thinner, reducing platelet aggregation, blood fat levels and the risk of blood clots.
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Actinidin is also used to tenderize meat before cooking. The downside to actinidin is that it dissolves protein in dairy and gelatin, making kiwi fruit hard to use in many desserts, although the popular New Zealand version of pavlova consists of meringue and whipped cream topped with fresh kiwi slices. Prunus avium and Prunus cerasus Although shaped like a berry, a cherry contains just a single stone, so by botanical definition it is really a drupe belonging to the rose family Rosaceae.
Cherries ripen in the early summer and are among the first fresh berries of the season.
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They have a high melatonin content and are packed with antioxidants, especially anthocyanin, melanin, flavonoids lutein, zeaxanthin, carotenoids , phenols and quercetin. The anthocyanins in cherries have been shown to be powerful anti-inflammatory agents, capable of reducing pain and swelling from gout, arthritis, fibromyalgia and injuries.
Flavonoids act as protective scavengers against free radicals, reducing the risk of heart disease, cancer and other chronic disease processes. Eating cherries or drinking cherry juice can help to improve your natural sleep cycle. The combination of melatonin and anthocyanins makes cherries an excellent brain food.
Cherries are good to eat as a snack when dieting or on a weight control regime, and can help to reduce joint pain and inflammation after vigorous exercise.
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Pick cherries in the wild; grow your own healthy berries; or buy them fresh, dried, tinned, pickled or frozen, or in food products or drinks. Bright, shiny cherries with green stalks firmly attached can be refrigerated for about a week. Rinse just before eating, or you can freeze rinsed and dried whole cherries for up to a year. Cherries make excellent snacks and are good in salads, drinks, juices, syrups, cakes, ice cream, chocolates and desserts. There are countless species of cherries, but the two most popular types of these healthy berries are the sweet cherry Prunus avium and the sour cherry P.
Other varieties include Alabama cherry P. However, this berry is highly valued by nutritionists and practitioners of Ayurvedic medicine for the many health benefits of the berries, and is commonly eaten as a pickle in India, where it is a very important source of vitamin C. It is also the main ingredient in a 5,year-old rejuvenating herbal tonic known as chayavan prash, recorded in early Ayurvedic medical texts and still used today.
However, these studies were very small. More research is needed to confirm the benefits of black raspberries. Goji berries , also known as wolfberries, are native to China and used in traditional medicine. They have recently become very popular in the Western world. One ounce 28 grams of dried goji berries provides Goji berries also contain high levels of vitamin A and zeaxanthin, both of which are important for eye health.
One study of elderly people found that eating 14 grams of goji berries per day prevented decline in eye health due to aging. This study, along with a second similar study, have shown that eating goji berries can raise blood zeaxanthin levels 23 , Like many other berries, goji berries contain antioxidant polyphenols.
One study found that eating goji berries for 30 days increased blood antioxidant levels of healthy, older Chinese people Another study found that drinking goji berry juice for two weeks increased metabolism and reduced waist size in overweight people Strawberries are one of the most commonly consumed berries in the world and also one of the best sources of vitamin C.
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One cup grams of strawberries provides Strawberries are good for heart health. Other studies have shown that strawberries may reduce a number of risk factors for heart disease including blood cholesterol, triglycerides and oxidative stress 29 , 30 , 31 , Moreover, strawberries may help control blood sugar levels , which is important for preventing diabetes Finally, another study showed that eating two ounces 60 grams per day of freeze-dried strawberry powder reduced oxidative stress and inflammatory chemicals in people at high risk of developing esophageal cancer Bilberries are very similar to blueberries, and the two are often confused.
Bilberries are native to Europe, whereas blueberries are native to North America. A couple of studies have shown that eating bilberries or drinking bilberry juice can reduce inflammation in people at risk of heart disease or metabolic syndrome 39 , Another study of women found that eating bilberries for around one month reduced inflammation but also reduced waist circumference by 0. A separate study found that eating a diet rich in bilberries, whole grains and fish reduced blood sugar in people with high blood sugar Keep in mind that acai berries are often consumed dried or freeze-dried, which can affect the nutritional content.
Acai berries are one of the best sources of antioxidant polyphenols and may contain as much as ten times more antioxidants than blueberries When consumed as a juice or pulp, acai berries can increase blood antioxidant levels and reduce chemicals involved in oxidative stress 47 , Additionally, acai berry pulp has been shown to reduce blood sugar, insulin and blood cholesterol levels in overweight adults who consumed grams per day for one month.
However, this was in a very small study of only ten people These effects have also been shown in athletes. Drinking three ounces ml of an acai juice blend for six weeks reduced blood cholesterol and reduced oxidative stress after exercise, which may help prevent muscle damage The antioxidants in acai may help reduce pain, too.
A study of people with osteoarthritis found that drinking four ounces ml of acai juice per day for 12 weeks significantly reduced pain and improved daily living