There are dozens if not hundreds of studies on berries and all of their amazing abilities to help our bodies. It’s actually really easy to get berries into your diet as well while adding a lot of other great benefits (which we’ll cover at the end).
In the mean time, let’s look at three studies.
- The first looks at a new study which found that berries helped fight heart attacks in women.
- The second study looks at the effects of berries on blood pressure, something many women are fighting with today.
- And finally, the last study looks at out dark pigments like those in berries might help fight obesity.
Cutting Heart Attacks By 32%
Scientists from the Harvard School or Public Health and the University of East Anglia (UK) conducted a study of approximately 93,600 women ages 25 to 42 who were registered with the Nurses Health Study II.
Over the course of 18 years, these women would complete a survey about their health every 4 years.
During this 18 year period, there were 405 heart attacks total. No ages or other conditions were given. In fact it doesn’t say if the researchers
normalized the women (they did normalize the data I found out) and got rid of those with horrible diets. I guess that’s besides the point.
The women who ate at least three servings of berries, mainly blueberries and strawberries, had a 32% reduction in their risk of heart attack compared with the other women.
Blueberries and strawberries are the most commonly eaten berry in the United States and the scientists believe that there are many other fruits and vegetables that have this affect.
They stress, that variety is the best way to ensure you are getting all of the nutrients your body needs to function at it’s very best.
Stopping Stroke With Berries
High blood pressure which can lead to stroke and heart disease can cost more than $300 billion each year in our healthcare system. That’s a huge sum!
It’s a little sad, but one in three US adults have high blood pressure. Something that is so easy to solve with exercise and nutrition.
A team of UEA and Harvard scientists studies 134,000 women and 47,000 men from the same Nurses Health Study above and the Health Professionals Follow Up Study over a period of 14 years.
Zero of all of these participants had hypertension when the study monitoring began. Each participant had to complete a health questionnaire every two years and their dietary intake was measured every four years.
During the 14 year period, 35,000 new cases of hypertension (high blood pressure) were diagnosed. When looking at the diets of these participants, they were eating a numerous amount of different flavonoids (which help fight hypertension) like…
- Orange Juice
- Red wine
The scientists looked at each individual type of flavonoid and isolated the berries which gave those who ate more an 8% reduction in hypertension compared to those who did not eat less. Add exercise to that and you have a potent hypertension solution.
It especially helped those under the age of 60 which was really good news.
Possibly Fight Obesity?
An older study I found, from 2008, looked at the extract from berries dark in color… blueberries, blackberries, even other things like grapes, and purple corn.
The dark pigment called anthocyanins, helped mice fed a high fat diet where they not only ate it, but also drank water infused with it… had lower body fat levels.
No real numbers were given and unfortunately they didn’t break the study down much more than that. I guess this is were the craze for the acai berries started as a weight loss berry.
How Can You Easily Get More Berries Into Your Diet?
I’ve been adding more and more shakes into my diet lately. It’s a great way to get hyper-nutritious meals into your weekly plan. Plus it’s a great way to increase the variety of fruits and veggies too.
I’ve been adding berries nearly to every shake and they are great. I drink about 3 to 4 shakes a week with at least one serving of berries per shake.
That’s one of the easiest ways to get berries into your shake.
Another great way is a supplement that I’ve been taking for awhile now. It’s called Juice Plus and they have blend that is nothing but berries, grape skins, and more. It’s a whole foods supplement meaning it’s actually not a supplement.
It’s the pulp and juice from these foods. I’ve noticed a great affect since it’s been in my diet. Again it’s all about increasing the variety in your diet which is how Juice Plus helps.
If you want to check it out, click here.
I have more about it in my Multivitamin Myth report. It’s part of my business so I do get paid. I want to be upfront and completely transparent with you.
However, it is a great option.
Finally the last option is to add whole berries to yogurts. This is incredibly tasty. Just make sure you’re adding enough to get that serving up.