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15 Amazing Health Benefits Of Berries You Didn’t Know About

15 Amazing Health Benefits Of Berries You Didn’t Know About

Berries are wonderful fruits. You can put them in desserts, drinks, salads, or use them to adorn other foods like pancakes. You can even eat them by themselves and they still taste really good. As you’ve likely ascertained by now, berries also have a myriad of health benefits. Let’s take a look at how these tasty treats can help keep you healthy!

1. Berries are packed with antioxidants

Pretty much all berries are loaded to the brim with antioxidants. For those who don’t know, antioxidants help prevent illness, improve your skin and hair, and lead to a healthier life. That’s why people who drink smoothies all the time always seem so happy!

2. Berries can help you lose weight

benefits of berries

    Berries are low in calories and that means you can load up on them without packing on the pounds. Because they are juicy they contain a lot of water, so much of their mass is really water, which contains no calories at all. A medium sized strawberry has between three and six calories. A cup of blueberries has only about 80 calories. Instead of grabbing the potato chips, grab yourself some berries.

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    3. Berries have a bunch of fiber

    Pretty much all berries consist of about 85% water. The rest is mostly fiber and fiber is an integral part of a healthy diet. It helps you stay regular and maintain your weight, and is essential for bowel health. Keep in mind, though, that you must actually eat the fruit to get the fiber! There really isn’t any fiber in juice even if it’s 100% juice. To get the fiber, you’ll need to grind your berries up in a smoothie or eat them whole.

    4. Berries contain a boat load of folate

    Folate (better known as vitamin B) is known for its health benefits that include improvements to cardiovascular health. There are even studies that suggest that it can help stave off mood disorders like depression. It is especially good for pregnant women as it helps prevent fetal growth disorders and may prevent neurological birth defects.

    5. Berries have a ton of anthocyanins

    benefits of berries

      The jury is still out as to what anthocyanins do exactly, but pretty much everyone believes that they give you health benefits of some kind. For those who don’t know, anthocyanins are what gives berries their distinct colors. Think of them like nature’s food coloring. They are believed to have preventative and therapeutic properties, such as the ability to lower the risk of cardiovascular disease and stroke.

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      6. Berries can help manage and prevent diabetes

      The nutrients in berries have been shown to help prevent type 2 diabetes and that’s a good enough reason to eat them right there. However, they are also really good for people who already have diabetes. Thanks to the high fiber we talked about earlier and their ability to be sweet without having a lot of actual sugar, they are perfect for diabetics looking for a sweet treat.

      7. Berries can help prevent mental decline

      There was a study published that suggested that women who ate berries frequently could prevent the process of mental decline that comes with age. The study says that women who ate a healthy amount of berries had better thinking, reasoning, and memory. It’s not a wild difference but when you’re getting up there, everything helps right?

      8. Cranberries and blueberries can help urinary tract infections

      Studies have shown that drinking cranberry juice can help you get over urinary tract infections thanks to their nutrients and ability to flush out harmful agents that can cause infection. Another study showed that blueberries have more or less the same effect. If you’re looking for better urinary tract health, cranberry and blueberry juice are where it’s at!

      9. All berries can help prevent heart disease

      This is standard for pretty much all fruit. For each piece of fat-free, cholesterol-free, nutrient-packed berry you eat, that’s one step further away from heart disease you’ll come. We don’t need to tell you how many studies have shown this because it’s practically all of them. More colors in your diet is better and berries come in a lot of different colors!

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      10. Strawberries can help keep your eyes healthy

      Studies have shown that eating at least three servings of strawberries per week can help prevent macular degeneration.

      11. Blueberries can be frozen without removing any of their antioxidants

      blueberries benefits of berries

        All berries are great but there is the problem of them going bad. You can only buy so many at a time because all fruits tend to go bad pretty quickly. This isn’t a problem with blueberries because it’s been proven that you can freeze blueberries but still retain all of their nutritional benefits. That means you can stock up and keep them around for months!

        12. Cranberries can actually help you more when taken as an extract

        Cranberries are among the more unique berries. People actually don’t generally eat them raw because they are extremely tart. They’re usually sweetened and eaten dried or consumed as a beverage. However, they can also be taken in pill form as an extract. Recent studies have shown that taking them in “dietary supplement” form is actually vastly healthier for you than consuming the juice because the nutrients work best when you get all parts of the berry rather than just the juice.

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        13. Cranberries can prevent cancer!

        Numerous studies have shown that cranberries do a whole bunch of things to help prevent cancer. This is done in a number of ways, such as improving general health in your entire body, but there are also chemicals in cranberries that help prevent the formation of cancer cells.

        14. Berries may help prevent Alzheimer’s disease

        Some studies have suggested that the polyphenolics found in many berries help clean out the built up toxins in the brain that are a contributing factor in Alzheimer’s disease. Nothing is concrete, mind you, but when it’s a brain disease as bad as Alzheimer’s, anything that could help is something worth trying out.

        15. Berries may help prevent Parkinson’s disease

        As we all know, the legendary Robin Williams died not long ago. One of the contributing factors was his recently diagnosed Parkinson’s disease. There have been studies that have shown that eating at least two servings of berries per week can reduce the risk of Parkinson’s disease by up to 25%, with some men facing a reduced risk of up to 40%.

        It’s very easy to incorporate berries into almost any diet, and with the various health benefits discussed here there’s literally no reason not to make a better attempt at putting more of them in your diet. They are so healthy for you and they taste great. Go out and get some!

        Featured photo credit: Love Grove Health Solutions via lovegrovehealthsolutions.com

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        Joseph Hindy

        A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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        Last Updated on August 20, 2019

        How to Control Your Thoughts and Be the Master of Your Mind

        How to Control Your Thoughts and Be the Master of Your Mind

        Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

        Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

        I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

        You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

        Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

        When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

        I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

        Who Is Thinking My Thoughts?

        Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

        Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

        1. The Inner Critic

        This is your constant abuser who is often a conglomeration of:

        • Other people’s words; many times your parents.
        • Thoughts you have created based on your own or other peoples expectations.
        • Comparing yourself to other people, including those in the media.
        • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

        The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

        Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

        2. The Worrier

        This person lives in the future; in the world of “what ifs.”

        The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

        3. The Reactor or Trouble-Maker

        This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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        This person can be set off by words or feelings, and can even be set off by sounds and smells.

        The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

        4. The Sleep Depriver

        This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

        The Sleep Depriver’s motivation can be:

        • As a reaction to silence, which he fights against
        • Taking care of the business you neglected during the day
        • Self-doubt, low self-esteem, insecurity and generalized anxiety
        • As listed above for the inner critic and worrier

        How can you control these squatters?

        How to Master Your Mind

        You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

        Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

        There are two ways to control your thoughts:

        • Technique A – Interrupt and replace them
        • Technique B – Eliminate them altogether

        This second option is what is known as peace of mind!

        The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

        Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

        For the Inner Critic

        When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

        You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

        For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

        You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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        “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

        If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

        • They rile up the Worrier.
        • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
        • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
        • They are a bully and is verbally and emotionally abusive.
        • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

        Eliminate your worst critic and you will also diminish the presence of the other three squatters.

        Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

        For the Worrier

        Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

        Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

        You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

        • Increased heart rate, blood pressure, or surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tense

        Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

        If you believe in a higher power, this is the time to engage with it. Here is an example:

        Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

        “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

        Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

        If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

        Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

        Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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        For example:

        If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

        “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

        Change those fearful thoughts when they happen:

        “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

        Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

        For the Trouble-Maker, Reactor or Over-Reactor

        Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

        The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

        • Increased heart rate and blood pressure; surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tension

        I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

        Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

        Breathe in through your nose:

        • Feel the air entering your nostrils.
        • Feel your lungs filling and expanding.
        • Focus on your belly rising.

        Breathe out through your nose:

        • Feel your lungs emptying.
        • Focus on your belly falling.
        • Feel the air exiting your nostrils.

        Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

        Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

        One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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        Master your mind and stop the Reactor from bringing stress to you and your relationships!

        For the Sleep Depriver

        (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

        I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

        Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

        1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
        2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

        When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

        From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

        For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

        If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

        You can also use this technique any time you want to:

        • Fall back to sleep if you wake up too soon.
        • Shut down your thinking.
        • Calm your feelings.
        • Simply focus on the present moment. 

        The Bottom Line

        Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

        You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

        Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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        Featured photo credit: Priscilla Du Preez via unsplash.com

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