Whether you want to boost your health or enjoy a sweetly tart fruit, berries are a great option. How do you know which berries to choose? Which ones are the healthiest? In this article, we will outline what many health experts consider to be the top berries for your health. Plus, their health benefits may surprise you!

Berries are among the healthiest foods on the planet because they have incredibly high concentrations of antioxidant compounds. Incorporating them into your diet can help enhance energy levels, improve immune function, aid digestion, and optimize cognitive and cardiovascular functions. Read on to learn about the best berry options for your health. 

Acai Berries

Native to the Brazilian Amazon region, acai berries grow on acai palms. In recent years, they have become incredibly popular in the health world because of their high antioxidant content. It’s as if you can’t go anywhere without seeing an acai bowl establishment, or at least one on a restaurant menu. Acai berries are one of the best sources of antioxidant polyphenols, potentially containing as much as 10 times more antioxidants than blueberries. Consuming raw acai berries can help increase blood antioxidant levels, which help to reduce chemicals that lead to oxidative stress. Additionally, acai berry pulp may help reduce blood sugar and blood cholesterol levels in overweight individuals. Keep in mind that people typically consume acai berries in dried or freeze-dried form, which can alter the nutritional content.

Blueberries

Are blueberries the most well-known berries of the berry bunch? That is up for debate, but they are some of the best berries to consume if you look at their antioxidant levels. One study found that eating at least three servings of blueberries per week may save women from a heart attack. In other research, blueberries exhibited flavonoids that may have the potential to lower blood pressure and prevent hypertension. Health experts attribute these benefits to the anthocyanins in blueberries, which may enhance the function of arteries. A large observational study found that people who consume blueberries experience slower rates of cognitive decline. 

Cranberries

It’s rare for people to consume fresh cranberries outside of the fall and winter season, so people opt for cranberry juice or dried cranberries. Fresh cranberries have the best benefits, the primary of which is the ability to reduce the risk of urinary tract infections (UTIs). Several studies found that drinking fresh cranberry juice can reduce the risk of UTIs. Researchers identified certain properties in cranberries that prevent E. Coli bacteria from adhering to the wall of the bladder or urinary tract. This is the reason cranberries may reduce the risk of infection. Additionally, cranberries may benefit heart health by helping to lower cholesterol, blood pressure, and oxidative stress. 

Raspberries

Popular in the dessert world, raspberries offer a sweet yet slightly tart flavor that is almost unmatched. They contain ellagitannins, which are antioxidant polyphenols that help reduce oxidative stress. One study found that cyclists who consumed raspberries experienced a significant decrease in oxidative stress induced by exercise. Although red raspberries are the most commonly consumed varieties, black raspberries exhibit more impressive health benefits. For example, one study linked the consumption of black raspberries to lower risk factors for heart disease, including blood pressure and blood cholesterol. Other studies found that black raspberries may reduce inflammation in people with metabolic syndrome, but more research is still necessary. 

Strawberries

Ahhh, the lovely strawberry is an undeniably delicious berry that exhibits bold flavor and even bolder health benefits. Strawberries contain anthocyanins, which are antioxidants that boost the body’s activity of antibodies and T-cells, which work to fight off infections. Strawberries are also rich in vitamin C, a known immune booster. One of the more impressive benefits of strawberries is that they may reduce inflammation in people with arthritis. One study found that women who ate a diet high in strawberries reduced their risk of developing arthritis by 33%, compared to those who did not eat strawberries. Eating strawberries may also help lower cholesterol levels. In fact, studies show that daily consumption of strawberries can lower cholesterol by up to 12%. 

Goji Berries

Goji berries, or wolfberries, are native to China and used in traditional medicinal practices. Nowadays, they are a popular ingredient in breakfast cereal, trail mix, and acai bowls. Goji berries exhibit high levels of vitamin A and zeaxanthin, both of which are imperative for eye health. One study found that older adults who consumed 14 grams of goji berry formulation were able to reduce age-related decline in eye health. A similar study suggested that eating goji berries may raise blood zeaxanthin levels, a sign that they may improve vision. Like the other berries on this list, goji berries are naturally rich in antioxidant polyphenols. One study found that drinking goji berry juice daily for two weeks increased metabolism and reduced waist size in overweight people.

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This week, we’ll be learning the history behind the Acai berry. Allow History of Herbs to take you on an educational journey to explore the secrets of our most precious herbs and plants. Dive into a world where herbs reign supreme, and learn about the historical importance of popular herbs that exhibit powerful health benefits.

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Crohn’s disease affects about three million Americans, with men and women being equally at risk. Belonging to a group of conditions known as inflammatory bowel diseases (IBD), Crohn’s disease can affect any part of the gastrointestinal tract. The most common area, though, is the small intestine. While the disease can show up at any age, Crohn’s disease typically occurs in people between the ages 20-30. 

People who have Crohn’s disease can experience acute inflammation and mild pain, but it’s possible to have long-lasting irritation. Failure to address this pain can lead to reduced immune function and overall strength. The problem with Crohn’s disease is that it spreads through the intestinal wall. That being said, there’s no need to give up on life because of this condition. In fact, there are lifestyle and dietary changes that can curb the effects of the disease. If you or someone you know has Crohn’s disease, the following superfoods are highly beneficial. 

Yams

Yams, or orange sweet potatoes, contain a lot of potassium, tryptophan, and vitamins A & C. In the June 2020 issue of Journal of Coloproctology, sweet potatoes are listed as one of the top three anti-inflammatory foods for people with Crohn’s disease. Some holistic nutritionists recommend that people with Crohn’s puree or mash their foods. This is why yams are perfect! One tip is to peel the yams because the fibrous skin can cause a flare up.

Acai Berries

For how small these berries are, they have an incredibly high concentration of antioxidants. Not only are they low in sugar, but they are also rich in a diverse mix of vitamins and minerals. According to several studies, acai berries exhibited protective effects against colorectal cancer development. During in vitro studies, acai powder demonstrated that it was able to reduce tumor cells. 

Papayas

There are some misconceptions about eating fruit when you have Crohn’s disease. Tropical fruits like papayas, bananas, and mangos are easily digestible and they contain a lot of beneficial nutrients. Papayas, in particular, contain a beneficial enzyme, papain, that assists your body with digesting proteins. They are also rich in folate, potassium, vitamin C, and vitamin A. Opt for Hawaiian papayas because they are much more flavorful. 

Oats

Whether you are or aren’t experiencing a flare-up, oats are beneficial for Crohn’s disease. They contain soluble fiber, which works to absorb water as it slowly passes through the digestive tract. This differs from insoluble fiber, which actually draws water into the colon and can cause diarrhea for people with IBD. Homemade oatmeal is a great breakfast item for people with Crohn’s. 

Raw Honey

According to many health studies, raw honey exhibits powerful antioxidant and antibacterial properties. Ancient civilizations actually used honey in many herbal remedies, especially ones that treated digestive discomfort. Raw honey is naturally rich in hydrogen peroxide, which helps to calm inflamed bowels. This makes it an excellent superfood for Crohn’s disease patients. Just remember to consume honey in moderate quantities to avoid excessive sugar intake. 

Aloe Vera

Aloe vera is a superstar in the world of alternative medicine. Not only can it help accelerate wound healing, but it can also help to reduce inflammation in the bowels. Just like raw honey, aloe vera contains hydrogen peroxide, in addition to other plant compounds. It works to boost overall immune function, which tends to be lower for people suffering from IBD. When you consume aloe vera juice or gel, make sure that it is 100% pure. You don’t want other additives or sugars. Pure aloe vera works to fight bacteria in the gut and has a cooling effect on the digestive tract. 

Homemade Almond Milk

There’s an emphasis on homemade because many store bought almond milks contain emulsifiers, thickeners, gums, and other preservatives. Fortunately, it’s very easy to make your own almond milk, and it tastes much better! Since many people with Crohn’s disease are lactose intolerant, almond milk is a great dairy-free alternative. Additionally, almond milk is naturally rich in vitamin E and free of saturated fats and cholesterol.

Many people with Crohn’s disease have a fear of eating vegetables. They tend to focus on white carbohydrate products, which are not nutritionally dense. There are many vegetables that you can eat, even during a Crohn’s flare up. Butternut squash, parsnips, pumpkin, carrots, and other veggies that you can puree offer lots of beneficial nutrients and are easily digestible. 

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Acai is a berry that is loaded with powerful antioxidants. We have never seen them available for purchase in raw form, which is why this recipe calls for a frozen pack of acai. It is important that acai berries are the only ingredients in this pack. There should be no added sugars or preservatives. We still encourage purchases raw fruits and vegetables and avoiding frozen food items while cleansing.

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Unless you’ve been living under a rock for the past decade, you have probably seen the health food phenomenon that is the acai bowl. They arrived onto the health food scene as one of the best sources of concentrated antioxidants. In fact, acai berries are one of the top 25 most antioxidant-rich foods on the planet. They have been known to boost brain function, improve energy levels, reduce allergy symptoms, and to enhance immune function.

What Are Acai Berries?

First and foremost, the correct pronunciation is: ah-sigh-ee. Native to the Amazon in South America, the acai palm primarily thrives in swamps and floodplains. The acai berry has been a staple food in indigenous tribes for centuries, so much so that the berries comprise more than 25% of their food intake. There is a large seed that makes up about 80% of the fruit, with the remaining 20% being an incredible source of beneficial nutrients. Let’s explore the five most impressive health benefits of this antioxidant-rich berry.

Improved Cardiovascular Health

According to a recent study that was conducted at Texas A&M University, acai berries contain high concentrations of anthocyanins, which are powerful antioxidants that help to regulate blood cholesterol. Anthocynanins do this by naturally lowering LDL (bad) cholesterol levels, ultimately reducing the risk of heart attack and atherosclerosis.

Healthier Skin

As you begin to age, the body and skin undergo changes. To maintain youthful looking skin, it is wise to consume foods that encourage collagen production and hydrate the skin. Acai berries contain antioxidants that work to slow the signs of aging. These antioxidants also mitigate the damage of oxidative stress, which can lead to premature signs of aging. In addition to consuming acai berries, you can use natural skin care products that are made with acai oil. The combination of consumption and topical application may improve skin tone and overall skin health.

Improved Immune Function

Several studies have shown that regular consumption of acai berries works to increase the production of gamma delta T cells in cell cultures, which are integral components of the immune system. One study found that acai increased the production of interleukin 12 and myeloid cells, white blood cells that keep the immune system strong.

Energy Boost

The antioxidants in the acai berry, in addition to the berry’s natural ability to improve blood circulation, work to increase energy and stamina. One study found that drinking a beverage with acai in it helped to reduce the body’s metabolic stress. It also increased the amount of time one could exercise before becoming exhausted.

Digestive Aid

The flesh of acai berries has been known to have a cleansing effect on the digestive system, removing harmful toxins and bacterial build-up as it passes through the intestines. The natural fiber works to bulk up stool and maintain bowel regularity. Regular consumption of acai berries has also been associated with reduced digestive issues, including stomach cramps, diarrhea, and constipation.

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What does breakfast mean to you? Many people are under the impression that breakfast should consist of toaster pastries, bagels, donuts, cereal, pancakes, or eggs and sausage. Nearly all of these foods are simple carbs that turn into sugar in the bloodstream. The body craves quick energy in the morning, which is why a lot of people eat these foods.

Rather than resorting to sugary, refined, starchy foods that have little to zero nutritional value, it is better to focus on fiber and protein, both of which are found in many plant-based foods. Together, fiber and protein are a super duo that works to boost the metabolism, brain health, and slow down insulin levels to balance blood sugar throughout the day. This can help you avoid crashes. Whether you are trying to manage your weight or striving to make your mornings healthier, start your days off with some of the following foods.

Chia Seeds

These little seeds are fiber and protein superstars! A quarter-cup of chia seeds can deliver eight grams of protein and 14 grams of fiber, along with your recommended daily intake (RDI) of omega-3 fatty acids. How do you eat them for breakfast? Make some overnight chia pudding or add them to smoothies and smoothie bowls.

Steel Cut Oats

Packaged oatmeal or instant oats are not the way to go when it comes to eating a healthy breakfast. Get your daily dose of fiber and heart-healthy nutrients by eating a bowl of steel cut oatmeal in the morning. A 2015 Harvard University study found that people who ate a daily bowl of steel cut oatmeal reduced their risk of early death by nine percent.

Raw Almonds Or Almond Butter

Make sure to get raw almonds or raw almond butter for the healthiest options. Two tablespoons of raw almond butter, or a quarter-cup of raw almonds, provide seven grams of protein. You can add raw almond butter to a morning smoothie, a bowl of steel cut oats, or you can dip raw apple slices in it.

Berries

It doesn’t matter which berry you choose because all berries, be they blue, black, straw, or rasp, are the perfect morning fruits. They have low glycemic loads, which means that they won’t spike your blood sugar or insulin levels like a glass of sugary orange juice will. Berries are loaded with antioxidants that work to reduce inflammation and protect the heart.

Flaxseeds

Did you know that flaxseeds contain two types of dietary fiber? Roughly 20-40% is made up of soluble fiber and the other 60-80% is made up of insoluble fiber. Soluble fiber works to slow digestion and increase consistency of contents in the intestines. All of that helps to regulate blood sugar levels. Now, insoluble fiber allows water to bind to stools, increasing their bulk and resulting in softer excrement. This helps prevent constipation.

Try some of the following breakfast dishes and see how your body responds to the multitude of nutrients.

This Will Be Your Go-To Acai Bowl

Click here to make the recipe.

Green Chia Pudding

Click here to make the recipe.

Maple, Fig, & Tahini Overnight Oats

Click here to make the recipe.

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A lot of people are always on the go, which usually results in last minute dietary decisions that may not be the best for their health. There may be zero desire to make nutritious, homemade meals all the time. While we support taking time out of the day to prepare food and sit down to eat, we understand that this isn’t possible for everyone.

Smoothies are growing in popularity by the day. Many athletes and fitness & heath enthusiasts continually frequent smoothie or juice bars. Smoothies are a great way to get a wide variety of nutrients in one go, and it usually only takes 5 minutes to make one smoothie! Just make sure you are using fresh fruits and vegetables to make them.

The following 5 smoothies contain ingredients that are great for keeping your heart healthy. All you have to do is put the ingredients in the blender and blend!

#1: Carrot Papaya Smoothie

Papayas are loaded with vitamins C & E, both of which can help prevent arteriosclerosis, and carrots are great for keeping your eyes healthy. Add more antioxidants with some fresh blueberries!

Ingredients

• ½ papaya, cubed
• 1 carrot, chopped
• ½ cup fresh blueberries (optional)
• 1 scoop Dherbs protein powder
• 4 ice cubes
• 1 cup freshly squeezed orange juice

#2: Chia Seed Acai Berry Blast

Chia seeds are rich in healthy fats and fiber, and are a great source of protein. Acai berries are a superfood rich in antioxidants that help nourish your cells.

Ingredients

• 2 cups unsweetened almond milk (or homemade)
• ½ cup acai berries
• 2 Tbsp. chia seeds
• ½ cup ice

#3: Blueberry Avocado Smoothie

Avocados aren’t the first ingredient you think of when you think of smoothies, but they are a great way to get healthy fats and potassium (a blood pressure regulator) into your diet.

Ingredients

• 1 cup blueberries
• ½ avocado
• ½ banana
• ½ cup spinach
• ½ cup ice
• 1 cup water

#4: Banana Oat Protein Smoothie

Oats in a smoothie? Yes! The combo of bananas and steel cut oats give you a healthy protein boost and good amount of fiber to help improve digestion.

Ingredients

• 2 bananas
• 4 Tbsp. steel cut oats
• 1 cup unsweetened almond milk (or homemade)
• ¼ tsp. cinnamon
• 1 scoop Dherbs protein powder
• ½ cup ice cubes

#5: Superfood Kale Smoothie

Most people are aware of the nutritional benefits of kale by now. How do you incorporate it into your diet, though? Blending it with sweet produce like pears and bananas is a great way to reap the benefits of kale.

Ingredients

• 1 cup torn kale leaves, rinsed
• 1 medium pear
• 1 banana, frozen overnight
• 2 Tbsp. grade B maple syrup
• 1 cup water

Enjoy these smoothies any time of day as a meal or snack. If you want to omit the protein powder, the smoothies won’t turn out any different. You may just want to add less water.

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