15 Cancer Fighting Berries To Enjoy

Berries are such a versatile fruit. Did you know it is one of the most nutritious foods to exist and can also fight cancer?

Medically Reviewed by Dr. K on 9th Dec 2021.

15 Cancer Fighting Berries To Enjoy

Berries are among the most nutritious foods produced. They are abundant in fibre, vitamin C, and antioxidants and are low in calories. Numerous berries have been linked to heart health benefits. These include decreasing blood pressure and cholesterol levels while simultaneously reducing oxidative stress. They are also well known for their cancer fighting properties.

Blueberries

These berries’ vivid blue colour does more than just produce a lovely pie. Anthocyanins, which are powerful chemicals, are responsible for the colour. These antioxidants may help prevent you from cancer, heart disease, and dementia, as well as improve your immune system, according to scientists. However, additional study is required before we can be certain. Fresh or frozen, these juicy jewels are delicious. They’re high in water and fibre, so they’ll keep you full without messing up your diet. A half-cup has around 40 calories.

Acai Berries

Because they may contain more antioxidants than other berries, these grape-like fruits (pronounced “ah-sigh-EE") are commonly called superfoods. These nutrients can prevent cell damage, which may lead to a variety of disorders. Still, further study will be needed to determine how much they can assist. Acai berries may be eaten fresh or frozen, but you should see your doctor before taking them as a supplement. Large dosages may be hazardous and may interfere with the effectiveness of several medications.

Avocado

Surprise! Avocados are berries with just one seed. Vitamins, minerals, and good fats abound in their soft green flesh. Avocados are good for your heart, may help you lose weight, and may help you stay healthy as you age. Slice and toss into salads, mix into smoothies or use mayonnaise on sandwiches. Just be careful not to overdo it. 1/5 of an avocado is one serving.

Blackberries

Polyphenols, which are found in abundance in blackberries, may help to reduce inflammation, which may contribute to heart disease and cancer. The berries may also aid in the breakdown of sugar in your small intestine, perhaps lowering your risk of type 2 diabetes. If possible, eat them fresh or frozen. The sugar content of a cup of simple blackberries is 7 grammes. The exact quantity canned in thick syrup has more than 50 grammes. Blackberries include boysenberries and marionberries.

Strawberries

Vitamin C, folic acid, fibre, and antioxidants abound in these delicious, heart-shaped fruits. They may help you regulate your blood sugar, decrease your blood pressure, and battle the effects of ageing on your brain. Buy strawberries often since they spoil rapidly. Don’t wash or hull them until you’re ready to eat and enjoy them to get the maximum health advantages.

Goji Berries

They’ve been used in Chinese medicine for thousands of years and are known as wolfberries. Vitamins (C, B2, and A), iron, and antioxidants are all present. Scientists have sought evidence to improve immunity, combat heart disease, improve digestion, and prevent cancer, but they haven’t found it yet. Eat them just when they’re fully ripe. They may be harmful if they aren’t fully ripe. If you’re pregnant, breastfeeding, or on blood thinners, avoid these.

Cranberries

You may have had cranberry juice if you are prone to urinary tract infections. Although cranberry supplements will not cure UTIs, they may reduce your chances of acquiring one in the future. Bacteria may be less likely to linger in your stomach and cause infections if you eat the berries. Scientists are attempting to determine if they can prevent cancer and improve heart health. Keep track of how much juice you consume: It might irritate your stomach and cause kidney stones if you overeat.

You may have had cranberry juice if you are prone to urinary tract infections. Although cranberry supplements will not cure UTIs, they may reduce your chances of acquiring one in the future. Bacteria may be less likely to linger in your stomach and cause infections if you eat the berries. Scientists are attempting to determine if they can prevent cancer and improve heart health. Keep track of how much juice you consume: It might irritate your stomach and cause kidney stones if you overeat.

Aronia Berries

Chokeberries are dark purple berries that are abundant in vitamins, minerals, and nutrients. As a result, scientists are investigating whether they may aid in preventing cervical, skin, breast, and colon cancers. Aronia berries are also being researched to see whether they might assist with liver and heart problems, as well as obesity. Look for them at the shop, either fresh or frozen. Tea with Aronia is also available.

Elderberries

People have used them to treat colds and flu for hundreds of years. According to a few studies, taking their extract in the first two days or so may help to reduce flu symptoms. Elderberries can only be eaten cooked; uncooked elderberries or their leaves may make you ill. Women who are pregnant or nursing and those who have immune system issues should avoid the berries entirely. If you’re on diabetic medication, diuretics, or laxatives, you shouldn’t use them.

Red Raspberries

Parts of raspberry bushes have been used to cure morning sickness and stomach discomfort since A.D. 4. We now know that the berries themselves are powerful. Raspberries are high in nutrients that may aid in the fight against cancer and protect your brain. Although some of these same ingredients may be found in diet supplements, fresh raspberries are a better choice. They’ll provide you with the greatest advantages.

Cloudberries

The vitamin C content of a 2/3-cup portion of these peach-coloured berries is double that of an orange juice glass. They’re also high in antioxidants, which is why some skincare products include them as a component. The berries are best eaten the same day they are collected, but they may be frozen for two years.

Kiwi Berries

The kiwi fruit, their fuzzy, egg-shaped relative, is certainly familiar to you. The flavour and nutrients of these grape-sized berries are similar. They include lutein, which protects your eyes; zinc, which promotes healthy skin, hair, and nails; and potassium, which improves your exercise. They’re simple to pop into your mouth for a fast, sweet snack since their skin is fuzz-free.

Bilberries (Huckleberries)

For a long time, these berries have been regarded to help with eyesight. (During World War II, pilots ate bilberry jam to improve their night vision.) While its extract may help prevent macular degeneration and cataracts, additional study is needed to know for sure. Before using bilberry extracts or supplements, see your doctor. In the late summer and early autumn, though, savour the sweet-tart taste of fresh ones.

Ginseng Berries

The root of the ginseng plant is a traditional remedy in Chinese medicine. What about the berries, though? Mice studies have shown that they can cut cholesterol, combat cancer, and reduce intestinal inflammation. There’s some evidence that ginseng berry juice may help you manage your blood sugar and weight if you have diabetes. Ginseng berry extract may also be found in skincare products. It may aid in the prevention of skin damage and the ageing process.

Gooseberries

When mature, these fruits might be pale green, pink, or red. Amla, one variety, has traditionally been used in India to heal colds and fevers, aid digestion, and hair tonic. Some research now shows that these berries may aid in the battle against cancer, liver health, osteoporosis prevention, and the treatment of parasites and infections. However, additional investigation is required by scientists. Enjoy them raw or cooked, but consult your doctor before beginning a supplement program.

Sources

  1. https://www.webmd.com/diet/ss/slideshow-berries-health-benefits
  2. American Institute for Cancer Research: “AICR’s Foods That Fight Cancer: Blueberries.”
  3. American Chemical Society: “Blueberries, the well-known ‘super-fruit could help fight Alzheimer’s.”
  4. U.S. Department of Agriculture: “Blueberries.”
  5. Mayo Clinic: “What are acai berries, and what are their possible health benefits?”
  6. Northwestern University Women’s Health Research Institute: “Science and the Acai Berry.”
  7. NC State: Plants for Human Health Institute: “Blackberries.”
  8. Oregon State University/Berry Health Network: “Blackberries,” “Red Raspberries.”
  9. UT El Paso/Austin Cooperative Pharmacy Program & Paso del Norte Health Foundation: “Herbal Safety: Goji.”
  10. National Health Service: “Do goji berries deserve their A-list status?”
  11. NIH/National Center for Complementary and Integrative Health: “Cranberry,” “Bilberry.”
  12. Journal of the Science of Food and Agriculture: “American cranberries and health benefits — an evolving story of 25 years.”
  13. International Journal of Environmental Research and Public Health: “Inorganic Macro- and Micronutrients in ‘Superberries’ Black Chokeberries (Aronia melanocarpa) and Related Teas.”
  14. U.S. Department of Agriculture/National Institute of Food and Agriculture: “Investigating the Health Benefits of Berries.”
  15. Memorial Sloan Kettering Cancer Center: “Elderberry.”
  16. University of Alaska Fairbanks Cooperative Extension Service: “Cloudberries.”
  17. California Kiwifruit Commission: “Health and Nutrition.”
  18. Plant Foods for Human Nutrition: “The Nutritional and Health Benefits of Kiwiberry (Actinidia arguta) — a Review.”
  19. Advances in Gerontology: “Dietary supplementation with bilberry extract prevents macular degeneration and cataracts in senesce-accelerated OXYS rats.”
  20. USDA Forest Service: “Huckleberries.”
  21. University of Minnesota Extension: “Currants and gooseberries in the home garden.”
  22. European Journal of Cancer Prevention: “Amla (Emblica Officinalis Gaertn,) a wonder berry  in the treatment and prevention of cancer.”
  23. Food & Function: “Hepatoprotective properties of the Indian gooseberry (Emblica Officinalis Gaertn): a review.”
  24. Pharmacological Research: “Emblica Officinalis (Amla): A review for its phytochemistry, ethnomedicinal uses and medicinal potentials with respect to molecular mechanisms.”
  25. The American Journal of Chinese Medicine: “Multiple Effects of Ginseng Berry Polysaccharides: Plasma Cholesterol Level Reduction and Enteric Neoplasm Prevention.”
  26. International Journal of Nanomedicine: “Ginseng-berry mediated gold and silver nanoparticle synthesis and evaluation of their in vitro antioxidant, antimicrobial, and cytotoxicity effects on human dermal fibroblast and murine melanoma skin cell lines.”
  27. Journal of Food Science: “American Ginseng Berry Juice Intake Reduces Blood Glucose and Body Weight in ob/ob Mice.”
  28. Critical Reviews in Food Science and Nutrition: “Hass Avocado Composition and Potential Health Effects.”
  29. Produce for Better Health Foundation: “Top 10 Ways to Enjoy Avocados,” “About the Buzz: Are Strawberries the Superfood You’ve Been Eating Your Whole Life?”
  30. Critical Reviews in Food Science and Nutrition: “Potential Impact of Strawberries on Human Health: A Review of the Science.”

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