A world-renowned GP has revealed that he never goes a day without eating berries because of the huge, positive impact they have on health.
Dr Amir Khan, a GP and best-selling author from the UK, said there are five reasons why he eats berries of all kinds every day.
She said she “brings a basket” to work and also incorporates them into her morning routine.
And while “they can be expensive,” the doctor says they’re worth it for the benefits, and people can opt for frozen berries that are easier on the budget.
According to the doctor, berries help reduce insulin sensitivity and are high in fiber and antioxidants. But there are five reasons why he eats them every day.
1. Berries contain antioxidants.
Dr Khan explained how berries are packed with his “favorite” antioxidants, which he described as the body’s “little repairmen.”
“They help repair damage caused by unstable molecules called free radicals, which, when present in large amounts, can damage our cells and cause inflammation,” Dr. Khan said.
He said blueberries, blackberries and raspberries contain the highest level of antioxidants.
Dr Amir Khan has revealed why he eats berries every day
Blueberries, blackberries and raspberries have the highest levels of antioxidants according to Dr. Khan.
2. Berries help improve insulin sensitivity.
She explained how laboratory and human studies have shown that berries can improve our insulin resistance and reduce overall blood sugar levels.
High blood sugar levels may be linked to kidney problems, diabetes, and heart disease.
“Berries may help improve blood sugar levels by enhancing the insulin response to carbohydrate-rich meals, thereby keeping blood sugar levels at healthy levels,” she said.
3. Berries are high in fiber.
The doctor said that berries contain fiber, so they are good for intestinal health.
“It keeps us fuller for longer,” he explained.
‘It is believed that many people… do not get enough fibre in their diet, so it is a good idea to supplement their intake with a basket of berries.’
Brisbane fitness expert Bec Hardgrave has a recipe for a healthy fruit roll-up with strawberries, lemon and maple syrup.
4. Berries help reduce cholesterol
They can also help lower cholesterol levels, according to Dr. Khan, and prevent it from becoming oxidized or damaged.
“Early students have shown that berries can reduce our LDL cholesterol, which is considered harmful cholesterol,” he explained.
High cholesterol levels are a major risk factor for heart disease.
5. Berries help keep our heart healthy
Dr. Khan explained how superfoods help keep our arteries healthy.
“The inside of our blood vessels is lined with something called endothelial cells, which have many important functions, such as controlling our blood pressure and helping with blood clotting,” he said.
“But these cells can be damaged by factors such as smoking, which can prevent them from doing their job. This is known as endothelial dysfunction, but berries are thought to improve the function of our endothelial cells when consumed regularly.”
“Plus, they are absolutely delicious, so include them in your diet,” Dr Khan added.
Jessica Spendlovea high-performance holistic dietitian from Sydney, spoke to Femail about how berries are packed with health-promoting nutrients.
“Berries are an amazing food with anti-inflammatory properties that, when consumed regularly, can benefit memory and overall brain health,” she said.
“It’s definitely a food that people should try to include in their diet as much as possible.”
Fruit fans said they add berries to smoothies, porridges and yoghurts, but others argued they were too expensive to afford, especially in the current financial climate.
Dr Khan said those who cannot afford to buy fresh berries should opt for the frozen version as they have all the wonderful health benefits at a much lower cost.
One woman complained that even though she regularly buys this healthy fruit, she rarely gets the chance to enjoy it.
“But the problem is that I buy them, leave them in the kitchen and then my family devours them before I can get to them,” she said.
Brisbane-based fitness expert Bec Hardgrave previously shared a simple recipe for enjoying the fruit in a video.
Their antioxidant-rich berry roll-ups have just three ingredients: strawberries, lemon juice, and maple syrup.
She simply cooked the berries, put them in a blender, and then dehydrated the paste for a few hours in a low-temperature oven, resulting in a healthy, homemade berry roll-up.