Berry, Berry Good! Health Benefits of Your Favorite Berries


By: Darrell W. Butler
ACE, NFPT, ISCA Certified Personal Trainer

Apples are high fiber, oranges are good for Vitamin C, bananas are high in potassium and cranberries are good for…um…mixing with vodka?

Although most of us have heard how nutritious berries are, very few can actually tell us why. So here is your crib sheet on the nutritional benefits for several of the most popular berries on the market today! Pay attention, there might be a quiz later…

1. Cranberries – We might as well pick up where we left off. Cranberries are great for relieving asthma attacks, preventing urinary tract infections and reducing cholesterol. New studies have found that cranberries may help to prevent ulcers and help protect the brain from neurological damage…unless it is actually mixed with vodka, then memory loss is typically a foregone conclusion!

2. Strawberries – Best known for being dipped in chocolate or placed on top of pancakes, the strawberry is often associated with anything but health. However, before the strawberry became the dessert staple and overly clichéd “love” fruit that it is today, it was best known for its powerful antioxidants and its role in preventing cancer causing molecules from forming in the human body.

Research has also found strawberries to play a vital role reducing the effects of Alzheimer’s and coronary heart disease.

3. Raspberries – Go ahead and spell check that, I’ll wait…yes, there is a “P” in raspberries, but that’s not all! These powerful berries contain a slew of antioxidants, vitamins and minerals including copper, B vitamins and potassium.

And while your mother probably force fed you carrots to increase your eyesight, research has shown that three or more servings of fruit, particularly raspberries, can help delay vision loss more effectively than their crunchy orange counterparts could ever dream of!

4. Blueberries – These berries may be blue, but there’s nothing sad about the powerful assemblage of antioxidants and nutrients found inside. Blueberries have been shown to help reduce the symptoms of cancer, improve short term memory loss, enhance motor skills and protect against stroke and heart disease!

5. Blackberries – They say that wearing the color black can help make you appear slimmer, well so can eating these powerful berries. A single cup of blackberries provide nearly 31% of the daily recommended serving of fiber! Not only does fiber aide in digestion, it also helps to curb the costly cravings that may have derailed your past diet plans!

The nutrients contained in blackberries have also been shown to reduce the damaging affects of ultraviolet rays, reduce inflammation, and ease the bloating and hot flashes commonly associated with PMS and menopause.

6. Acai berries – The acai berry has gained notoriety over the past few years due to a popular diet based on the consumption of this fruit. Unfortunately, the weight loss benefits were found inconclusive, but the acai berry still contains a wealth of antioxidants that may help delay the onset of various diseases.

Several cosmetic products also contain acai oil, which has been proven to be a safe alternative to the processed chemicals commonly found in facial cleansers, shampoos and conditioners.

7. Grapes – Last but not least is everyone’s favorite berry the…Wait! Put down the bottle of pinot! Okay, yes, grapes are most commonly associated with wine, but at its purest form the grape is a berry power-packed with nutrients.

Grapes have been shown to help ease migraines, constipation and indigestion. Grapes are also used to reduce fatigue, the effects of kidney disorders, prevent cataracts and possibly prevent the onset of breast cancer!

While there are many other berries out there, the common denominator is that they’re all rich in antioxidants and should all be incorporated into your well-balanced nutrition program.

For weight loss and maintenance, try adding some fresh berries to your breakfast, lunch and mid-day snack. Also try blending with yogurt or mixing into your protein shake to add some extra flavor to your post workout meal. You’ll be berry glad that you did! Sorry, I couldn’t resist.

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Darrell W. Butler is a certified personal trainer with the American Council on Exercise and The National Federation of Professional Trainers. He holds a wide spectrum of coaching and group instructor credentials, and serves as a fitness and nutritional consultant for several radio programs and media publications.

About Author

Darrell W. Butler is the creator of the gut busting ®Fat Darrell Sandwich, and is also a certified personal trainer with the American Council on Exercise (ACE), The National Federation of Professional Trainers (NFPT) and a Performance Enhancement Coach for Parisi Speed School. He carries a diverse array of coaching and group instructor credentials including Insanity, Training for Warriors, ISCA kickboxing, TRX/Fitness Anywhere Group Suspension Training, IndoRow, Technogym Kinesis, TEAM Fitness, TEAM Weight Loss, TEAM Boot Camp and the Take it off Weight Loss Program. My Fitness Muse is the Fitness division of ®Fat Darrell’s LLC. Follow me on Instagram @Fatdarrellsllc

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