A world-renowned general practitioner has revealed that he cannot go a day without berries because they have an enormously positive effect on health.
Dr. Amir Khan, a general practitioner and bestselling author from the UK, said there are five reasons why he eats berries of all kinds every day.
He notes that he “takes a basket to work” and also incorporates it into his morning routine.
And while they “can be expensive,” the doctor says, the benefits make them worth the money – and you can also opt for frozen berries, which are less of a burden on the wallet.
According to the doctor, berries help reduce insulin sensitivity and are rich in fiber and antioxidants. But there are five reasons why he eats them every day.
1. Berries contain antioxidants
Dr. Khan explained that berries are full of his “favorite antioxidants,” which he described as your body’s “little repairmen.”
“They help repair damage caused by unstable molecules called free radicals. In large quantities, these can damage our cells and cause inflammation,” said Dr. Khan.
He said blueberries, blackberries and raspberries contained the highest levels of antioxidants.
Dr. Amir Khan reveals why he eats berries every day
According to Dr. Khan, blueberries, blackberries and raspberries have the highest antioxidant content
2. Berries help improve your insulin sensitivity
He explained that both laboratory and human studies have shown that berries can improve our insulin resistance and lower overall blood sugar levels.
High blood sugar levels can be linked to kidney problems, diabetes and heart disease.
“Berries may help improve blood sugar levels by improving the insulin response to high-carbohydrate meals, thereby keeping blood sugar levels at healthy levels,” he said.
3. Berries are rich in fiber
The doctor said that berries contain fiber and are therefore good for our intestinal health.
“It keeps us full longer,” he explained.
“It is believed that many people … do not get enough fiber from their diet. So supplement your fiber needs with a bowl of berries.”
Bec Hardgrave, a fitness expert from Brisbane, has a recipe for a healthy fruit roll with strawberries, lemon and maple syrup
4. Berries help lower cholesterol
According to Dr. Khan, they can also help lower cholesterol levels and prevent cholesterol oxidation or damage.
“Initial studies have shown that berries can lower our LDL cholesterol, which is considered harmful cholesterol,” he explained.
High cholesterol has become a major risk factor for heart disease.
5. Berries help keep our heart healthy
Dr. Khan explained how the superfood helps keep our arteries healthy.
“The inside of our blood vessels is lined with cells called endothelial cells, which have many important functions, such as controlling our blood pressure and helping blood clot,” he said.
“But these cells can be damaged by things like smoking, which can also prevent them from doing their job. This is known as endothelial dysfunction, but berries are thought to improve the function of our endothelial cells when eaten regularly.”
“Plus, they taste absolutely delicious – so include them in your diet,” added Dr Khan.
Jessica Spendlove, a high performance holistic nutritionist based in Sydney, spoke to Femail about how berries are packed with health-promoting nutrients.
“Berries are an incredible food with anti-inflammatory properties, and eating them regularly can have a positive impact on your memory and overall brain health,” she said.
“This is definitely something that people should incorporate into their diet as often as possible.”
Fans of the fruit said they would add berries to smoothies, porridge and yogurt bowls, but others argued they were too expensive to afford – especially in the current financial climate.
Dr Khan said that those who cannot afford fresh berries should choose the frozen variety instead as it offers all the wonderful health benefits at a much lower price.
One woman complained that although she regularly buys the healthy fruit, she rarely has the opportunity to enjoy it herself.
“But this is the problem: I buy them, leave them in the kitchen and then my family destroys them before I can get to them,” she said.
Bec Hardgrave, a fitness expert from Brisbane, previously presented a simple recipe for enjoying the fruit in a video.
Their antioxidant-rich berry rolls are made with just three ingredients: strawberries, lemon juice and maple syrup.
She simply boiled the berries, put them in a blender and then let the paste dry in a low-temperature oven for a few hours to create a healthy, homemade berry roll.
