Berry-Packed Tips for a Healthy Diet - Health

Why Berries are Essential for a Healthy Diet

Berries are not only delicious but also pack a powerful punch in terms of nutrition . According to Dr. Amir Khan , a renowned GP and best - selling author , he never skips a day without consuming berries due to the immense positive impact they have on health . Dr. Khan highlighted five key reasons why he incorporates different types of berries into his daily routine , emphasizing their role in reducing insulin sensitivity , being high in fiber and antioxidants , improving insulin sensitivity , lowering cholesterol , and keeping the heart healthy.

 Dr. Khan explained how berries are full of his ' favourite ' antioxidants which he described as your body 's ' little repair men ' . ' They help fix damage done by unstable molecules called free radicals which when in high numbers , can damage our cells and cause inflammation , ' Dr. Khan said . He said blueberries , blackberries , and raspberries contain the highest level of antioxidants.

Dr. Khan also pointed out that berries can improve insulin resistance by lowering overall blood sugar levels , thus reducing the risk of kidney problems , diabetes , and heart disease . Additionally , the high fiber content in berries is beneficial for gut health and helps in keeping individuals fuller for longer . Furthermore , the consumption of berries can lead to lower cholesterol levels and prevent it from becoming oxidized or damaged , which is crucial in reducing the risk of heart disease.

The Healthiest Fruit for a Balanced Diet

While all fruits offer numerous health benefits , certain varieties stand out for their nutrient density . According to Tejal Parekh , a registered dietitian , berries are often considered the healthiest fruit due to their high antioxidant content . These antioxidants play a key role in reducing the risk of various diseases , including cancer . Other fruits high in vitamin C and fiber , such as citrus fruits , apples , pears , avocados , and pomegranate seeds , also rank among the healthiest options.

 Fruits are generally high in fiber and an excellent source of antioxidants , vitamins , and minerals . Many fruits also contain anti - inflammatory compounds . All these micronutrients play a crucial role in heart health , protecting your immune system and more.

Incorporating a variety of fruits into your daily diet is essential for reaping the full range of health benefits they offer . Parekh recommends aiming for about two cups of fruit per day and opting for whole or frozen fruits over canned varieties . While juicing can be convenient , it removes beneficial fiber , so it 's best to consume whole fruits whenever possible . Dried fruits are convenient snacks , but should be consumed in moderation due to their higher sugar and calorie content compared to fresh fruit.