A world-renowned GP has revealed that he can’t go a day without eating berries, because of the huge, positive impact they have on health.
Dr Amir Khan, a GP and bestselling author from the UK, said there are five reasons why he eats a variety of berries every day.
He notes that he takes “a little container” to work and incorporates them into his morning routine, too.
And while they “can be expensive,” the doctor says the benefits are worth it. Plus, people can opt for frozen berries, which are easier on the budget.
Berries help reduce insulin sensitivity, the doctor says, and are high in fiber and antioxidants. But there are five reasons he eats them every day.
1. Berries contain antioxidants
Dr. Khan explained that berries are packed with his “favorite” antioxidants, which he described as your body’s “little repairmen.”
“They help repair damage caused by unstable molecules called free radicals. When there are a lot of them, these molecules can damage our cells and cause inflammation,” Dr. Khan said.
He said blueberries, blackberries and raspberries contain the highest concentration of antioxidants.
Dr Amir Khan has revealed why he eats berries every day
According to Dr. Khan, blueberries, blackberries and raspberries have the highest antioxidant levels
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 control by improving insulin response to carbohydrate-rich meals, helping to keep blood sugar levels at healthy levels,” he said.
3. Berries are high in fiber
The doctor said that berries contain fiber and are therefore good for our intestinal health.
“It makes us feel fuller for longer,” he explained.
“It’s thought that many people… don’t get enough fiber in their diets. So it’s a good idea to eat a bowl of berries to top up on your fiber.”
Brisbane fitness expert Bec Hardgrave 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 from oxidizing or becoming damaged.
“Freshman students have shown that berries can lower our LDL cholesterol, a cholesterol that is considered harmful,” he explains.
High cholesterol is a major risk factor for heart disease.
5. Berries help keep our heart healthy
Dr. Khan explained how this superfood keeps our arteries healthy.
“The inside of our blood vessels is lined with cells called endothelial cells. These cells have many important functions, such as regulating blood pressure and helping blood clot,” he said.
‘But those cells can be damaged by things like smoking, which means they can’t do their job either. This is known as endothelial dysfunction, but berries are thought to improve the function of our endothelial cells if eaten regularly.’
“Plus, they’re incredibly delicious, so make sure you include them in your diet,” Dr. Khan adds.
Jessica Spendlovea holistic dietitian from Sydney, Femail told us about the many health-promoting nutrients that berries contain.
“Berries are an incredible food with anti-inflammatory properties. Eating them regularly can benefit your memory and overall brain health,” the researcher said.
“Definitely something people should incorporate into their diet as much as possible.”
Fans of the fruit say they add berries to smoothies, porridge and yoghurt, but others find them too expensive, especially in the current financial climate.
According to Dr. Khan, people who can’t afford fresh berries are better off opting for the frozen version, as these berries provide all the great health benefits but are much cheaper.
One woman complained that although she regularly buys the healthy fruit, she rarely gets to enjoy it herself.
“But here’s the problem: I buy them, leave them in the kitchen, and my family tears them down before I can get to them,” she said.
Brisbane-based fitness expert Bec Hardgrave previously shared a simple recipe for enjoying fruit in a video.
Her antioxidant-rich berry rolls contain just three ingredients: strawberries, lemon juice, and maple syrup.
She boiled the berries, put them in a blender and let the paste dry in the oven for a few hours at a low temperature, resulting in a healthy, homemade berry roll.