Are Raspberries As Healthy As Blueberries
Edward R. Forte
October 13, 2021
Berries are small, soft, round fruit of various colors — mainly blue, red, or purple.As a result, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases.In addition, blueberries may improve other aspects of heart health by ( 7 , 8 , 9 ): lowering LDL (bad) cholesterol in the blood.A large observational study has shown that people who eat blueberries also have slower rates of cognitive decline, meaning their brain remains healthier as they age ( 12 ).However, more research is needed to determine the exact role that blueberries play in brain health.One study showed that when cyclists consumed a drink containing raspberries and other berries, oxidative stress caused by exercise decreased significantly ( 15 ).Other studies have shown that black raspberries may reduce inflammation in people with metabolic syndrome ( 19 ).One study of 150 older adults found that eating 14 grams of a proprietary milk-based formulation of goji berry each day reduced age-related decline in eye health.One study found that drinking goji berry juice for 30 days increased blood antioxidant levels of healthy older Chinese adults ( 23 ).Another study found that drinking goji berry juice for 2 weeks increased metabolism and reduced waist size in people with overweight ( 24 ).In fact, a study of more than 93,000 women found that those who ate more than 3 servings of strawberries and blueberries per week had over a 30% lower risk of heart attack ( 26 ).Other studies have shown that strawberries may reduce a number of risk factors for heart disease, including blood cholesterol, triglycerides, and oxidative stress ( 27 , 28 , 29 , 30 ).Strawberries can also reduce inflammation by lowering inflammatory chemicals in the blood, such as IL-1β, IL-6, and C-reactive protein (CRP) ( 31 , 32 , 33 ).In fact, a small study found that when people with overweight consumed strawberries with a high carbohydrate, moderate fat meal, they saw a reduction in insulin response ( 34 ).Finally, another study showed that eating 2 ounces (60 grams) per day of freeze-dried strawberry powder reduced oxidative stress and inflammatory chemicals in people at risk of developing esophageal cancer ( 35 ).Summary Strawberries are an excellent source of vitamin C. They may also help reduce risk factors for heart.Another study of 110 women found that eating bilberries for around 1 month reduced the levels of endothelial markers that are connected with the development of heart disease.Bilberries were also associated with a reduced waist circumference by 0.5 inches (1.2 cm) and weight by 0.4 pounds (0.2 kg) ( 39 ).60 Fiber: 3 grams Keep in mind that açaí berries are often consumed dried or freeze-dried, which can affect their nutritional content.When consumed as a juice or pulp, açaí berries can increase blood antioxidant levels and reduce chemicals involved in oxidative stress ( 45 , 46 ).In one study, drinking 3 ounces (100 ml) of an açaí juice blend for 6 weeks reduced blood cholesterol and oxidative stress after exercise, which may speed up recovery from muscle damage ( 48 ).A study of people with osteoarthritis found that drinking 4 ounces (120 ml) of açaí juice per day for 12 weeks significantly reduced pain and improved daily living ( 49 ).Summary Açaí berries contain high amounts of antioxidants, which may help reduce blood cholesterol,.The best known health benefit of cranberries is their ability to help reduce the risk of urinary tract infections (UTIs).Certain properties in cranberries prevent the bacteria E.
coli from sticking to the wall of the bladder or urinary tract, reducing the risk of infection ( 51 , 52 , 53 ).Studies have shown that grape seed polyphenol extracts can lower both blood pressure and heart rate ( 66, 67 ).A large observational study found that eating grapes or raisins 3 times per week was associated with a 12% reduction in the risk of type 2 diabetes ( 69 ).A small clinical trial of 25 women found that drinking 12 ounces (355 ml) of Concord grape juice every day for 12 weeks significantly improved memory and driving performance ( 71 ). .
The Value of Blueberries Vs. Raspberries
Raspberries and blueberries share several nutritional similarities -- they both contain anthocyanins, a class of antioxidants that may protect against gastrointestinal cancer, as well as manganese, a mineral important for bone health.Incorporate raspberries, along with other fiber-rich foods, into your diet to help protect against Type 2 diabetes and cardiovascular disease.Vitamin C helps your brain produce neurotransmitters -- chemicals needed for nerve cell communication -- and maintains strong bones, teeth, blood vessels and skin.Vitamin C also works as an antioxidant, protecting your cells from free radicals that can damage DNA and cause disease. .
Berry Good for Your Heart
Berries of all kinds are rich in antioxidants — substances found in certain foods that help fight cell damage.“Antioxidants work everywhere in the body, including the heart,” says Johns Hopkins registered dietitian Kathleen Johnson, M.A., R.D., L.D.N.They’re also among the berries highest in antioxidants and fiber, and they have been less cultivated than blueberries, meaning what we eat today is closer to the fruit that once existed in the wild.Their bright red color helps you “eat the rainbow,” an easy way to ensure you’ll consume a rich variety of nutrients.4 on the Environmental Working Group’s Dirty Dozen list of foods high in pesticides, Johnson recommends springing for organics.Raspberries: These familiar favorites taste surprisingly sweet for berries so low in sugar (5 grams per cup).Cranberries: Many women know they’re helpful in warding off urinary tract infections; they’re also the berries lowest in sugar (4 grams per cup). .
Health Benefits of Raspberries
Polyphenols, such as flavonoids and anthocyanins, and other potent antioxidants account for the vast health benefits of raspberries and blueberries as well as their deep red and blue colors.So, the key to preventing pre-mature aging and the development of chronic health problems is to limit oxidative stress in the body.(Simply put, eating berries regularly can help prevent wrinkles and excessive aging of the skin!).Berries are also well-known for their potential to protect against age-related decline of memory and their ability to enhance cognitive performance.In one study, healthy people aged 65-77 drank concentrated blueberry juice every day and showed improvements in cognitive function and blood flow to the brain.MRIs found that the participants drinking the blueberry juice had more brain activity than those who received the placebo.The health benefits of this are twofold: First, consuming raspberries and blueberries may help regulate blood pressure levels.Berries are also good sources of fiber, which can help in flushing out excessive cholesterol levels, the failure of which can increase the risk for both heart disease and impotence in men.Ellagic acid is a powerful chemical that has anticarcinogenic actions that fight against some types of cancer cells.If you have decided to start taking advantage of the remarkable health benefits of raspberries and blueberries, then you obviously need a year-round source. .
9 Amazing Health Benefits of Berries
889 To Prevent or Manage Diabetes, Berries Are a Great Choice.When it comes to diabetes prevention, berries will fit in your healthy diet, too. .
RANKED: The 17 most nutritious berries for you
From blueberries to blackberries, by the time summer rolls around, it's hard to resist adding sweet, sometimes tart berries to virtually everything. .
Blueberry vs Raspberry: What is the difference?
1. more vitamin B12 per 100g 0µg 0µg Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system.2. more vitamin A (RAE) per 100g 3µg 2µg Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision.3. more vitamin A (IU) per 100g 54IU 33IU Vitamin A is a fat soluble vitamin that comes in various forms. .
Why You Should be Eating More Blueberries and Raspberries
So, let’s break it down one berry at a time and discover the health benefits offered by both blueberries and raspberries.Blueberries were enjoyed by Native Americans for hundreds of years before anyone else even knew the little blue guys existed.Still today, the United States cultivates and supplies over half of all the blueberries on a global basis.Belonging to the Heath family, along with cranberries, blueberries grow in clusters and range in size from that of a small pea to a marble.Compounds called flavonoids and anthocyanins create the pigments while also helping to reduce the risk of cancer and cardiovascular disease by providing antioxidant and anti-inflammatory effects.The synergistic properties of flavonoids and anthocyanins, paired with additional phytonutrients from blueberries, protect against more than just cancer and heart disease too.Recent research has been especially focused on nervous system protection and the potential benefits this leads to in cognition.Nerve cells are naturally at high risk of oxygen damage and they require antioxidant protection at all times.With the antioxidants from blueberries maintaining smoothly working nerve cells, healthy cognitive function is good to go!Raspberries belong to the Rose family of plants along with apples, apricots, blackberries, cherries, peaches, pears, plums, strawberries, and even almonds are a distant cousin.Current research is underway to study the potential link between obesity and raspberry consumption.A phytonutrient abundant in raspberries called rheosmin, also known as raspberry ketone, has the ability to increase enzyme activity, oxygen consumption, and heat production in certain types of fat cells thus putting fat metabolism into warp speed and decreasing the risk of obesity as well as fatty liver disease.With the perfect size for grab-and-go snacking, a burst of juicy sweetness in each morsel, and health benefits galore, which berry will you choose? .
The Health Benefits of Blueberries, Strawberries, Acai Berries, and
International Journal of Environmental Research and Public Health: “Inorganic Macro- and Micronutrients in ‘Superberries’ Black Chokeberries (Aronia melanocarpa) and Related Teas.”.Pharmacological Research: “Emblica officinalis (Amla): A review for its phytochemistry, ethnomedicinal uses and medicinal potentials with respect to molecular mechanisms.”.The American Journal of Chinese Medicine: “Multiple Effects of Ginseng Berry Polysaccharides: Plasma Cholesterol Level Reduction and Enteric Neoplasm Prevention.”.International Journal of Nanomedicine: “Ginseng-berry mediated gold and silver nanoparticle synthesis and evaluation of their in vitro antioxidant, antimicrobial, and cytotoxicity effects on human dermal fibroblast and murine melanoma skin cell lines.”.Journal of Food Science: “American Ginseng Berry Juice Intake Reduces Blood Glucose and Body Weight in ob/ob Mice.”.Produce for Better Health Foundation: “Top 10 Ways to Enjoy Avocados,” “About the Buzz: Are Strawberries the Superfood You’ve Been Eating Your Whole Life?”. .