No doubt, berries are some of the healthiest foods you can eat. Aside from being delicious, they contain high amounts of vitamins and nutrients that are good for your health. This article will teach you how to prepare your own super healthy oatmeal berry detox smoothie.
What to Love about Berries
Berries can be sweet or sour, and they are often used in preserves, jams, and desserts.
They are pretty to look at too! They are small, soft, and round. They also come in different colors—mainly blue, red, or purple.
Berries have high nutritional value. They are rich in fiber, vitamin C, and antioxidants. Thus, getting them into your diet will help you stay in top shape, as they prevent and reduce the symptoms of various chronic diseases.
“Vibrant, brightly colored fruits and vegetables provide some of the highest levels of nutrients, especially antioxidants. Berries are some of the most vibrantly colored fruits you‘ll find,“ says Anna Binder-McAsey, RD, owner of Rethink Nutrition in Manhattan, Kansas.
Oatmeal Berry Detox Smoothie
Here‘s what you need:
- 1 frozen banana
- 1 cup frozen mixed berries
- ¾ cup rolled oats
- 1 tbsp. raw honey
- 1 tsp. chia seeds
- 1 cup water
Put all the ingredients in a blender. Blend until smooth. Enjoy your oatmeal berry detox smoothie.
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5 Health Benefits of Berries
Prevent cell damage
Berries contain high amounts of antioxidants, which include anthocyanins, ellagic acid, and resveratrol. Antioxidants help keep free radicals under control.
Free radicals are unstable atoms that can cause oxidative stress, which leads to developing certain illnesses and premature aging. Several studies have confirmed the power of antioxidants from berries in reducing oxidative stress.
Facilitate weight loss
Berries are a good source of insoluble and soluble fibers. Studies show that a diet that includes consuming soluble fiber helps you lose weight.
Soluble fiber significantly slows down food movement through the digestive tract, resulting in reduced hunger and increased feelings of being full. As a result, you will decrease your calorie intake, making weight management much easier.
There‘s more. One study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day.
Lower Cholesterol Levels
Berries are good for your heart.
Black raspberries and strawberries have been shown to help lower bad cholesterol. In one study, adults with metabolic syndrome experienced an 11% drop in LDL (bad) cholesterol after consuming freeze-dried strawberries daily for 8 weeks.
The antioxidants in berries “promote healthy cell function and protect against inflammation,“ says Binder-McAsey. She explains that underlying inflammation is a driver of disease, including heart disease and type 2 diabetes (which doubles the odds of developing heart disease).
Promote Cognitive Health
Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women. Additionally, studies also found that berries help also improve a person‘s short-term memory and motor coordination.
In the study, researchers reviewed data from 16,010 women over age 70. Those with the highest berry intake postponed cognitive decline by about two and a half years.
According to Elizabeth Devore, a doctor of science, associate epidemiologist at Brigham and Women’s Hospital in Boston, and an instructor in medicine at Harvard Medical School and Boston, a class of compounds called anthocyanidins might be responsible for postponed cognitive decline.
Make Your Skin Healthy
Since they are abundant in antioxidants that prevent cell damage, berries may help prevent signs of aging. Some research attributes the skin benefits of berries to ellagic acid.
Moreover, Vitamin C in berries helps improve the body‘s collagen to smooth wrinkles and enhance the skin’s overall texture. As an essential nutrient, vitamin C also helps prevent skin damage caused by the sun, pollution, and smoke.