DWQA QuestionsSome of the best fruits for your health
tuvanduoc asked 5 months ago

 
Berries are small, soft, round berries that come in a variety of colors – mostly blue, red, or purple.
They have a sweet or sour taste and are often used in preserves, jams and desserts.
Berries tend to have a good nutritional profile. They are often high in fiber, vitamin C, and antioxidant polyphenols.
Therefore, incorporating berries into your diet can help prevent and reduce the symptoms of many chronic diseases.
Here are 8 of the healthiest fruits you can eat.
1. Blueberries
Blueberries are popular berries that serve as an excellent source of vitamin K
One cup (148 grams) of blueberries provides the following nutrients:
• Calories: 84
• Fiber: 3.6 grams
• Vitamin C: 16% DV
• Vitamin K: 24% DV
• Manganese: 22% DV
Blueberries also contain antioxidant polyphenols called anthocyanins.
Anthocyanin compounds from blueberries may reduce oxidative stress, thereby reducing the risk of heart disease in both healthy people and those at high risk for the disease.
In addition, the medicinal extracts of cranberries from the berries are considered to be a source that may improve other aspects of heart health by lowering harmful LDL cholesterol in the blood, reducing the risk of heart attacks, and enhancing heart function. function of arteries.
Blueberries may also reduce the risk of diabetes. Studies have shown that blueberries or bioactive blueberry compounds can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26%.
A large observational study has shown that people who eat blueberries also have slower rates of cognitive decline, meaning their brains remain healthier as they age.
However, more research is needed to determine the exact role blueberries play in brain health.
Summary: Blueberries contain good amounts of fiber, vitamin C, and antioxidant anthocyanins. Eating blueberries may help reduce risk factors for heart disease and diabetes.
2. Raspberry
Raspberries are often used in desserts and serve as a very good source of fiber.
One cup (123 grams) of raspberries provides:
• Calories: 64
• Fiber: 8 grams
• Vitamin C: 36% DV
• Vitamin K: 8% DV
• Manganese: 36% DV
Raspberries also contain antioxidant polyphenols called ellagitannins, which may help reduce oxidative stress.
One study found that when cyclists consumed a beverage containing raspberries and other berries, exercise-induced oxidative stress was significantly reduced.
The most commonly consumed varieties of raspberries are the American red or European red varieties. However, there are many different types of raspberries, and blackberries have also been shown to have a number of health benefits.
Blackberries may be especially good for heart health. Studies have demonstrated that the medicinal extracts of black raspberries can reduce risk factors for heart disease, such as blood pressure and blood cholesterol.
Other studies have shown that blackberries can reduce inflammation in people with metabolic syndrome.
However, these studies were very small. More research is needed to confirm the benefits of black raspberries.
Summary: Raspberries are full of polyphenols and antioxidants. Blackberries, in particular, may benefit heart health. See also: http://novaco.vn/mot-so-dieu-can-biet-ve-chung-tang-mo-mau-d475.html
3. Goji berries
Goji berries, also known as strawberry berries, are native to China and are used in traditional medicine. They have recently become very popular in the Western world.
One ounce (28 grams) of dried goji berries provides:
• Calories: 98
• Fiber: 3.7 grams
• Vitamin C: 15% DV
• Vitamin A: 42% DV
• Iron: 11% of DV
Goji berries also contain high levels of vitamin A and zeaxanthin, both of which are important for eye health.
A study of 150 elderly people found that eating 14 grams of a goji berry-exclusive formula per day reduced the decline in eye health caused by aging. This study, along with a second similar study, shows that eating goji berries can increase blood levels of zeaxanthin.
Like many other berries, goji berries contain antioxidant polyphenols. One study found that drinking goji berry juice for 30 days increased antioxidant levels in the blood of healthy, elderly Chinese.
Another study found that drinking goji berry juice for 2 weeks increased metabolism and reduced waist size in overweight people.
Summary: Goji berries are particularly rich in nutrients that contribute to eye health. They also contain important antioxidants.
4. Strawberries
Strawberries are one of the most commonly consumed fruits in the world and also one of the best sources of vitamin C.
One cup (144 grams) of whole strawberries provides:
• Calories: 46
• Fiber: 3 grams
• Vitamin C: 97% DV
• Manganese: 24% DV
Strawberries are great for heart health.

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