This fruit is known as a “treasure” of antioxidants, rich in vitamin C, offering numerous health benefits for individuals over 50 years old.
As individuals cross the age of 50, their immune systems gradually weaken, and their bodies begin to age, making middle-aged individuals more susceptible to health issues such as diabetes, high blood pressure, heart disease, gout, pneumonia, and kidney stones.
According to American nutrition expert Bill Bradley, those over 50 should incorporate berries (strawberries, blueberries, raspberries, cranberries, etc.) into their daily diet, as these fruits contain many phytochemicals that play a crucial role in reducing the risk of age-related diseases.
Various types of berries.
“Treasure” of Antioxidants and Vitamins
Berries are a source of antioxidants that eliminate free radicals that can harm cells in the body. A study shows that along with pomegranates, blueberries, black raspberries, and red raspberries are among the richest fruits in antioxidants.
“Berries also reduce inflammation and are high in vitamin C, vitamin K1, manganese, copper, and folate, which help improve overall health,” the expert stated. Strawberries are the richest berries in vitamin C, containing 58.5mg per 100g, which is higher than oranges and lemons, while blueberries have the highest antioxidant content.
Despite being nutrient-dense, berries are low in calories, with 100g of berries containing only 32-57 calories, making them ideal for those trying to lose weight and prevent obesity.
Heart Disease Prevention and Cholesterol Reduction
“Berries contain a lot of flavonoids, which help reduce the risk of heart disease and support the reduction of LDL cholesterol,” Bradley noted. Controlling cholesterol levels is especially important for individuals over 50 to lower the risk of heart disease – a leading cause of death worldwide. Cholesterol levels are also linked to reducing the risk of diabetes.
Berries are a source of antioxidants.
Blood Sugar Control
These fruits are also very high in fiber and low in sugar, helping to control blood sugar levels. With a low glycemic index ranging from 28-40, these fruits do not cause significant spikes in blood sugar after consumption. Studies have shown that berries help increase insulin sensitivity and reduce blood sugar levels in both healthy individuals and those experiencing insulin resistance.
Brain Health Benefits
Bill Bradley referenced a 2020 study indicating that berry consumption is associated with improved brain health, reduced risk of memory loss, and lower risk of Alzheimer’s disease. This is because these fruits contain anthocyanins, which help individuals over 50 maintain cognitive sharpness.
Anti-Aging Properties
The antioxidants in berries help control free radicals – a leading cause of skin damage, thereby reducing wrinkles as one ages past 50. Studies have also shown their ability to protect the skin from damage caused by external factors when consumed regularly.
Lower Cancer Risk
Strawberries, blueberries, and raspberries contain compounds that may prevent several types of cancer, including esophageal cancer, oral cancer, breast cancer, and colorectal cancer. These fruits have also been shown to protect the liver from cancerous cells and reduce signs associated with tumor growth.
Berries contain anthocyanins, helping individuals over 50 maintain cognitive sharpness.
In addition to the aforementioned benefits, berries also enhance metabolic processes in the body, reduce waist size, alleviate symptoms of osteoarthritis, and prevent urinary tract infections.
Considerations When Consuming Berries
Overall, different types of berries do not vary significantly in their nutrient content. It is important to choose fresh berries to retain vitamins, fiber, and minerals rather than opting for processed dried fruits that may have added sugar, which can increase blood sugar levels and diminish their benefits.
Berries are quite tart and acidic, so individuals with sensitive stomachs or frequent stomach issues should avoid consuming them.
