We all want to stay healthy. Trying to keep up with
the latest research about what foods we should eat and in what amounts is
enough to drive us to pizza. Never fear, though, because some of the most
delicious, most versatile foods, berries, top the list in many studies of
healthy foods. Though the scientific research into the thousands of compounds
that make berries good for us continues, you can rest assured that adding these
stars to every meal can make a positive impact on your health. In honor of
Heart Month, here are 7 ways berries are good for your heart.
1. Fiber
Berries are high in fiber. Fiber helps lower
cholesterol and blood pressure. It also helps people feel fuller longer so they
are less likely to overeat. Aronia berries, with over 7 grams of fiber per 100
grams, top the charts for berries. Raspberries and blackberries follow close
behind with about 6.5 and 5.28 grams respectively.
2. Polyphenols
Many berries are rich in polyphenols, a type of
plant compound naturally found in foods that can act as antioxidants.
Scientists have identified over 8,000 types of polyphenols that have many
positive effects on the body. They are linked to decreased inflammation, which
reduces the risk of chronic disease, lower LDL cholesterol (the bad kind), and
higher HDL cholesterol (the good kind). They might even reduce the risk of
blood clots.
3. Vitamin C
Berries are an excellent source of Vitamin C, an
essential vitamin that our bodies cannot produce and a powerful antioxidant. We
all know that Vitamin C boosts our immune systems, but it also helps manage our
blood pressure and lowers our risk of heart disease. One cup of strawberries
can provide 150% of our daily required intake of Vitamin C.
4. Folate or Vitamin B-9
Folate or Vitamin B-9, helps produce healthy red
blood cells. It also works with Vitamins B-6 and B-12 to lower homocysteine
levels in the blood, which reduces our risk of heart and blood vessel disease.
Humans require about 400 micrograms of folate per day. A serving of aroniaberries contains 200 micrograms of folate.
5. Magnesium
Magnesium is an important heart-healthy mineral.
Deficits of magnesium have been linked to a variety of disorders that affect
the heart such as high blood pressure, heart rhythm problems, and coronary
artery spasm. Humans require about 310-420 mg per day. Though bananas are the
berry with the highest concentration of magnesium (Yes, bananas are berries!),
other berries contain a significant amount of this healthy mineral as well.
6. Potassium
Potassium is another mineral our hearts need to
function well. It is a type of electrolyte. The job it does for our hearts is
essential; it triggers them to beat. Potassium literally helps our hearts keep
doing their jobs. Many berries (including bananas!) contain significant amounts
of potassium.
7. Manganese
Berries provide a significant portion of our daily
required manganese. Manganese, a trace mineral, is linked to heart health. It
is a vasodilator, which means it enlarges blood vessels to ease blood flow and
decreases risks of some damaging conditions such as stroke. Our bodies do not
make manganese, but we can store it. Less than one cup of blackberries provides
more than 30% of our daily required amount of manganese.
While it might be hard to keep track of all the
vitamins and minerals our bodies need, one thing you can trust is that adding
berries to your diet daily helps you reach many of your required daily amounts
without stress. The versatility of berries guarantees that you’ll never grow
tired of them. Aronia berries are some of the best berries for you; they top
the charts in antioxidants and contain more anthocyanins and flavonoids than
most other popular berries. Superberries Frozen Aronia Berries, Aronia Berry Juice
Concentrate, and Aronia berry Gummy Chews provide you with unlimited options for
including these superfoods into your daily diet.
