Berries may be itty-bitty, but they are powerful super foods. Sweet, but low in sugar, high in fiber, and jam-packed with age-defying antioxidants, they’re a little miracle of nature. Here are some reasons why you should enjoy more berries every day:

Sweet, but low in sugar: Unlike many other fruits, berries are surprisingly low in sugar. So you can satiate your sweet tooth without all the sweets.

Fiber, fiber, fiber: Because berries come packed with tiny seeds, their fiber content is higher than that of many other fruits. The high fiber content in berries improves digestion and keeps you feeling full longer. Fiber also helps regulate blood sugar levels, which can affect your health and even your mood. Raspberries boast 8 grams of fiber per cup, one of the best fiber-per-calorie ratios available on the planet.

Rehydrate: Berries are juicy for a reason: they’re loaded with water. Water is vital to our health and wellness, but it doesn’t always need to come from a glass. What we eat contributes to our hydration level, so up your intake of fresh berries to to stay hydrated.

Get Smart: Berries contain anthocyanins, potent chemicals that have been shown to support healthy memory and cognitive function. The polyphenols in berries help the brain function optimally by reducing toxicity, inflammation, and abnormal brain activity. They promote learning, memory, and cognitive function. In fact, eating at least two servings of berries each week can help delay age-related memory loss.

Prevent cancer: The antioxidants in berries can help decrease the risk of developing certain types of cancer, including colon and breast cancer.

Reduce inflammation: Quercetin, a powerful antioxidant in berries, can help reduce inflammation, which can cause illnesses such as arthritis and heart disease.

Love the skin you’re in: The powerful antioxidants and high water content in berries are not just good for your skin when you eat them. They also make for a really wonderful skin-nourishing face mask. Look up some recipes to turn your super food into a fresh facial.

Slim down: The anthocyanin found in berries make it more difficult to put on weight because it alters the activity of genes found in fat cells. Blueberries, especially, have been shown to reduce pesky, lingering belly fat, which is linked to an increased risk for diabetes and heart disease.

Love them: Berries are like natures tricky little way of getting us to take our medicine. Because they’re not just powerful health super foods; they are delicious. Eat more berries because they taste amazing, and just know that you’re also getting a ton of health benefits in the process.

Berries are some of the absolute best sources of antioxidants, which help your body fight oxidative stress caused by free radicals that can lead to illness. Eating more berries can help improve your health, protect and strengthen your skin and hair, and prevent certain diseases like cancer and heart disease.

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