2012 August; 134(3): 943-955.  Federation of American Societies for Experimental Biology. Place your response in the Comments section below so other readers can benefit from your experience. Both blueberries and raspberries have been shown to stimulate apoptosis (death) of human cancer cells including oral cancer, cervical cancer, prostate cancer and others.[7-10]. Leaf Group Ltd. Since one of the health benefits of raspberries and blueberries is that they promote autophagy, they are able to help decrease this toxic accumulation. 2011 Sep;39(9):1680-8. As long as you use low-fat dairy products and the fruit as its own natural sweetener, a blueberry smoothie makes a low-calorie treat. Interested in getting berry delicious smoothies delivered to your door every week? If you follow a 2,000-calorie diet, the smoothie meets less than 10 percent of your daily calorie needs, plus provides you with a healthy serving of fruit and milk. They slow down mental decline, improve memory. LIVESTRONG.com may earn compensation through affiliate links in this story. Like blueberries, their dark blue / purple color means they’re loaded with antioxidants, and there have been studies that show they help with everything from keeping your skin beautiful to keeping your memory sharp. In addition to its antioxidant prowess, a small study found that “overall health” (including digestion, stress and fatigue) was increased by the daily consumption of goji berry juice. Get your cranberry kicks with smoothies like Cranberry Apple Amla, Calming Cranberry Beet, and Ginger Cranberry. Antioxidants are substances in food that protect your cells against free radical damage. Because their taste is usually so mild, they blend well with most ingredients, but especially sweet potatoes, citrus fruits and other berries. They clear the brain of toxins. Eating around two cups a day of blueberries was also shown to help with memory, specifically in older adults. The U.S. Department of Agriculture's MyPlate guide to healthy eating recommends you include a serving of fruit at each meal. It will be nice to share these studies with those need them to be convinced of the berries efficacy. Who doesn’t love the smell of fresh blueberry muffins baking or the first bite of tang from a delicious raspberry tart? gifts J Agric Food Chem. Also known as wolfberries, goji berries have been used in traditional Chinese medicine and cooking for centuries. (Simply put, eating berries regularly can help prevent wrinkles and excessive aging of the skin!)\. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the 2006 Dec 13;54(25):9329-39. Get your blackberry fix with this Blackberry Spice And Everything Rice smoothie and this My Heart Skips A Beet smoothie. The protective antioxidants in the smoothie include selenium, vitamin C, beta carotene, lutein and a small amount of vitamin E. The blueberry smoothie is also a good source of potassium. High in vitamin K, manganese and vitamin C, blueberries also contain anthocyanins – powerful antioxidants that are responsible for giving them their blue color. Berries are also good sources of fiber, which can help in flushing out excessive cholesterol levels, the failure of which can increase the risk for both heart disease and impotence in men. Email: email@example.com, join Ingredients. The material appearing on LIVESTRONG.COM is for educational use only. Keep Your Focus on Nutritious Fruits, Eat Strawberries to Lower Cholesterol Naturally. Berries are also well-known for their protection against age-related decline of memory and their ability to enhance cognitive performance. And, raspberries contain ellagitannins, which are converted in the body to ellagic acid. Chard is a leafy green that’s even more nutrient dense than spinach or kale!. Dried mulberries are even milder. This site complies with the HONcode standard for trustworthy health information: verify here. They dilate and relax blood vessels improving intimacy response. Try to eat a minimum of 1 to 3 cups of berries daily. Because we must have something purple!! Rinsing them or soaking them in water plumps them up a bit and eases the bitterness. #2. Mulberries have a mild, sweet flavor. Any questions? It should not be On top of the spinach and blueberries there’s chard, oats, and strawberries. For example, a major component of blueberries called pterostilbene, has been found to protect against colon cancer.