Foods

6 Foods That Don't Raise Blood Sugar Levels for Diabetic

Being a diabetic also means being responsible about every food that you consume. Having to make sure you’re eating foods that don’t raise blood sugar level is already a basic, especially when you’re meal planning ahead. It doesn’t always to have to be stressful though.

If you are constantly thinking about what to avoid and what to add to your healthy meal plans, here are 6 foods that don’t raise blood sugar levels like crazy without you knowing. You should look into adding these your diet to minus the worrying part now.

source

1. Flax seeds

Flax seeds are rich in fiber and omega-3 fatty acids. Adding 1 to 2 tbsp. of ground flax seeds to your diet will not only not raise your blood sugar levels but can actually help blunt the blood sugar levels’ rise normally experienced after eating. The types of fiber in flax seeds are mainly soluble and have the property of reducing your blood sugar levels as well as your blood cholesterol levels.

2. Cheese

Cheese does not contain any carbohydrates, with the exception of cottage cheese and ricotta cheese, which contain small amounts, or about 3 to 4 g per 1/2 cup serving. Cheese is a good source of protein and calcium. Cheese makes a great snack that won’t raise your blood sugar levels and is a good way to add extra protein to your breakfast.

3. Olive Oil

Olive oil is a good source of heart-friendly monounsaturated fats, which constitute the cornerstone of the Mediterranean diet. Olive oil does not contain carbohydrates and will not directly influence your blood sugar levels. Use regular olive oil for cooking your vegetables and protein and select extra-virgin olive oil for drizzling over your salad.

4. Meat, Poultry and Fish

A healthy meal plan for diabetics should include an adequate source of protein at each of meals. Lean meat and poultry constitute good low-fat options, while fish, eaten two to three times a week, can provide you with the omega-3 fatty acids your body needs to stay healthy and to prevent cardiovascular diseases. These protein sources are free of carbohydrates if you avoid the ones that are breaded or served in a sweet sauce.

5. Nuts and Nut Butter

Nuts contain small amounts of carbohydrates, most of them being fiber, and therefore have a modest effect over your blood sugar levels. Cashews are the starchiest of all nuts and are not the best options with about 9 g of carbohydrates per ounce. Stick to other nuts and limit your serving size to about 1 oz., or 1 to 2 tbsp. in the case of nut butter to avoid affecting your blood sugar levels. Avoid sugar-coated nuts and select natural unsweetened nut butter.

6. Non-starchy Vegetables

Non-starchy vegetables contain small amounts of carbohydrates, but most of these carbohydrates are fiber, which explains why they have little impact over your diabetes control. A diet rich in non-starchy vegetables can actually help you better manage your blood sugar levels. Include broccoli, leafy greens, tomatoes, Brussels sprouts, turnips, cauliflower, bok choy, onions, mushrooms or asparagus at most of your meals to boost your fiber and antioxidant intake without compromising your blood sugars.

Try incorporating these 6 foods that don’t raise blood sugar levels in your meal prepping now. You can switch them up everyday, every week, or make them a routine. I’m pretty sure eating and knowing what to eat wouldn’t be such a stressful guessing game as much after this.

Herbal Treatments for Irregular Periods

Having an irregular period, which usually refers to infrequent intervals of 35 days or more between menses, can be extremely frustrating. Not only is an irregular period extremely inconvenient (you never know when it might strike), it can also be very frustrating for those trying to regulate their cycles in order to get pregnant or just maintain a normal hormone level.

The only solution to irregular periods used to be hormonal birth control (or so they said). However, there are some very effective, natural remedies that can help regulate your period and increase flow without pumping more hormones into your body. Read along to see which treatments are best for you.

Ginger

Not only does ginger soothe stomach cramps associated with menstruation, but it is also believed to be very effective in regulating menstrual cycles as well. For an easy remedy, boil ½ teaspoon of fresh-ground ginger in 1 cup of water for 5-7 minutes. Remove from heat, add a little sugar, and let cool then drink. You can drink this up to three times per day (preferably after each meal) for at least a month.

Cinnamon

Cinnamon has been used for centuries to regulate menstruation and provide relief from stomach pains and cramps. The easiest remedy would be to simply add more cinnamon into your diet: sprinkle some in your tea, coffee, milk, cereal, oatmeal, or casseroles. You can also chew on a cinnamon stick every day.

Sesame Seeds with Jaggery

Sesame seeds, thanks to the lignans found in them, are effective in balancing hormone levels in the body. They also contain certain fatty acids that improve hormone production. Jaggery has a warming effect and is believed to further help regulate menstrual cycles.

You can simply snack on sesame seeds and/or jaggery to help improve menstruation. Or, you can roast a handful of sesame seeds and grind the seeds along with one teaspoon of jaggery into a fine powder. Consume this powder on an empty stomach. This remedy should not be consumed while on your period.

Aloe Vera

Aloe vera is another natural ingredient that helps regulate your hormone levels. For the best results, take the gel from a fresh aloe vera leaf and combine it with one teaspoon of honey; consume this mixture every morning before breakfast. You can follow this remedy daily for three months, aside from the days when you are on your period.

Turmeric

Another herb that regulates menstruation and hormone levels in the body, turmeric is especially useful in encouraging menstrual flow. Combine ¼ teaspoon of turmeric with milk and/or honey, and consume this every day. You can also opt for a turmeric supplement after first consulting with your doctor.

Fennel

Fennel is another strong emmenagogue, which means that it relieves menstrual cramps and promotes regular menstruation. Fennel also helps regulate female sex hormones. Soak about two tablespoons of fennel seeds in water overnight; drink the solution first thing in the morning. You can consume this daily for about a month.

Mint

A powerful remedy for irregular periods, mint also helps to alleviate stomach cramps. You can consume some fresh mint tea or add more mint to your diet, but the most potent remedy consists of combining 1 tsp. of dried mint powder with 1 tsp. of honey; ingest this mixture three times per day.

It is also important to maintain a healthy diet, exercise regularly, and keep your stress in check in order to maintain a regular menstrual cycle. Try to stay away from processed and genetically modified foods, which may further alter your hormones, and thus your cycle.

Chicken Meat Contains Arsenic, Admits the FDA

It has been years now of this issue being pushed aside, hoping to be forgotten, but the FDA now admits that chicken meat that is sold in the United States does contain arsenic. Arsenic is a toxic chemical that causes cancer and is fatal in high doses. While the admittance of the presence of arsenic might not be surprising, what does come as a shock is that it is actually purposely added to the chicken feed.

Research done by the FDA reveals that the arsenic added into the chicken feed does end up in the meat, which is then consumed by humans. This has been happening over the last 60 years.

Up until the new study, both the FDA and those responsible in the poultry industry have denied the existence of arsenic in chicken meat from the food. For the last 60 years, the excuse has been that the arsenic is found from the excretion of chicken feces. This has no scientific backing and is just what the poultry industry has been sharing.

The evidence is indisputable that the maker of the feed for the chicken, Roxarsone, has made the decision to pull the product from the shelves. Many would wonder who the maker of the chicken feed with the arsenic is, and that would be Pfizer. This is the same company that makes the vaccines comprised of chemical adjuvants that are inserted into kids.

To be technical, the company that makes the Roxarsone feed is a subsidiary of the Pfizer name, known as Alpharma LLC. Alpharma has agreed to remove the toxic feed from store shelves in the United States; however, they have said that they will not necessarily take it from other countries unless it is forced upon them by regulators.

Even as the products are being pulled from shelves, the FDA continues to stand by the statement that the arsenic levels in the chicken are at such a menial level, it is still safe to consume. This stays their standpoint, even after expressing the fact that arsenic, is in fact, a carcinogen, meaning that it will increase the risk of cancer.

In agreement with the FDA is The National Chicken Council. In response to the word that the Roxarsone feed would be removed from feed stores, the Council stated that “Chicken is safe to eat” even after admitting that arsenic has been used in numerous flocks that are grown and sold as chicken meat in the U.S.

Interestingly enough, the FDA will tell consumers that it is perfectly safe to consume this arsenic that causes cancer, but it is very dangerous to drink elderberry juice. There was a recent raid of an elderberry juice company, accusing the manufacturer of selling unapproved drugs. The elderberry being the drugs.  Many other companies have been under fire for their herbal products, and especially raw milk. In essence, the Food and Drug Administration is saying that it is okay for us to consume arsenic, but absolutely unacceptable and dangerous to drink the juice of elderberry or consume raw milk.

Study Reveals These Mushrooms Can Reduce Breast Cancer by 64%

Mushrooms are an undiscovered goldmine when it comes to providing health benefits. Egyptians have used mushrooms for centuries to improve health overall, and studies are beginning to show a link between increased mushroom consumption and decreased breast cancer occurrences. Read on to learn about some of the exciting promises that mushrooms may hold, and which ones to use for the best results.

The What

In one recent study completed in Australia (University of Western Australia, Perth), scientists showed that those women in the study that ate at least ⅓ ounce of fresh mushrooms daily were 64% less likely to develop breast cancer. Although dried mushrooms do still provide some benefits, the most benefits were gained from eating the fresh options.

Even more exciting is the fact that women that ate mushrooms regularly and consumed green tea consistently (mostly one cup every day) saw an 89% reduction in their risk for breast cancer.

Why are Mushrooms so Effective?

So what is it about mushrooms that make them so effective in fighting cancer? Mushrooms are able to fight cancer particularly because they inhibit a particular enzyme called aromatase. This enzyme produces estrogen, which is often a factor in the development of breast cancer. Several varieties of mushrooms can effectively inhibit the production of this enzyme, which can then prevent overproduction of estrogen and an increased risk of breast cancer.

Mushrooms also prevent the growth of, and increase in cancerous cells because of the special lectins that they contain; these lectins are able to identify cancerous cells and attack them.

Which Mushrooms to Eat?

There are hundreds of different types of mushrooms that exist, and it is important to eat the right kinds for the most effective cancer prevention. Some of the most popular mushroom types that have promising anti-cancer properties include:

  • Button
  • White
  • Crimini
  • Shiitake
  • Oyster
  • Portobello
  • Maitake
  • Turkey tail
  • Reishi

All of these mushrooms contain crucial bioactive compounds that likely have potent cancer-fighting abilities. These mushrooms have also been studied for their effect on stomach, prostate, and colorectal cancers, in addition to breast cancer.

If mushrooms have the potential to decrease your risk of cancer, then there is no reason why you should not be adding them to your diet today. With the wide variety of mushrooms that are available and powerful in preventing cancer, you can enjoy different types prepared in different ways, and never get bored.

Try adding some mushrooms to your pasta, spaghetti sauce, pizzas, salads, and more. Even better, substitute a beef patty with a large mushroom such as portobello for double health benefits.

How to Differentiate Genuine Honey from the Fake One

Honey is a delicious natural sweetener, and it offers some amazing health benefits as well. However, you will be missing out on many of these benefits, and even potentially causing harm to your body, if the honey you are consuming is not genuinely pure honey. So how do you know if that jar of golden goodness is a fraud? Let’s look at some of the easiest ways you can test the authenticity of honey at home.

Check Your Labels Before Buying

First things first, always make sure you check the label of any honey prior to buying it. The FDA requires that manufacturers list exactly what is in food, and this means that any extras will be listed there. If you buy honey straight from a beekeeper, well then you can’t get a more raw quality of honey. If you’re buying it from a farmer’s market, then you may not be sure of where it actually comes from or how pure it is.

If you’re in one of the two boats where you may not have pure honey on your hands, you can get out of the sticky situation by conducting these at-home tests. Keep in mind that because there are many different types of pure honey, your results may not always be 100% conclusive. However, at the very least these tests will allow you to make an educated guess about what is or isn’t in your honey.

Below are four easy tests you can do at home:

Thumb Test

Giving new meaning to “the rule of thumb,” this test is quick, easy, and is pretty spot-on when identifying pure honey. Simply place a small drop of honey on your thumb; if it runs off your thumb or spreads around, then the honey you have is NOT pure. Pure honey will maintain its shape and location on your thumb.

Water Test

For this test, all you need to do is fill a glass with water and add 1 tablespoon into the water. Pure honey will settle straight to the bottom, while the artificial one will essentially dissolve into the water.

Flame Test

Because pure organic honey is flammable, this is an easy test to measure honey’s purity. Simply take a match (unlit), dip it into the honey, then strike the match; if it is pure honey that you have on the match, it will still light, but if you get nothing, then you know you have an adulterated form of honey.

Paper Towel Test

A fourth test you can administer requires you to drop a small amount on a paper towel. Pure honey will not be absorbed, and some versions that have been doctored up will either be absorbed or leave a wet mark.

Vinegar Essence

You can also use vinegar essence to test the purity of your honey at home. Simply add some water and about 2 or 3 drops of vinegar essence to your honey and mix together; if you get a foamy solution, then you have an imposter on your hands.

There are a few other tests that are talked about, but most of those have little support or have simply been debunked. Stick to one of these tried-and-true methods mentioned above to test the purity of your liquid gold, and you’ll have a good idea of what is actually in that golden bottle.

Spirulina & Chlorella – Superfoods of the Very Best Variety

You may vaguely remember learning about chlorophyll in your biology class in high school, and it turns out this stuff does more than just give plants their green color; chlorophyll also provides benefits to the human body ranging from cell renewal to fighting inflammation. Chlorella and spirulina (both microalgae) just happen to be two of the most common and potent sources of chlorophyll, and they happen to be pretty impressive superfoods as well. Read on below to learn about just some of the incredible benefits that they can offer.

Benefits of Chlorella

Chlorella works in the body to help detox and clean out the liver and bowels. It also helps to remove toxins from the blood as well as the skin. Many healthy living advocates suggest taking chlorella after or while undergoing chemotherapy as it will help to flush out any remaining poisons from the body. Newer studies have insinuated that chlorella may have promising effects when it comes to treating muscle pain, such as fibromyalgia.

Studies have also shown that chlorella may help treat diabetes and regulate insulin tolerance. It has also been suggested that chlorella may help fight cancer and lower your risk of falling victim to the disease. Chlorella may instigate apoptosis (preprogrammed cell death) of cancer cells in the body, as was shown in one study done on rats. Although more research needs to be done, this is certainly an exciting prospect!

Benefits of Spirulina

In addition to being extremely rich in a variety of nutrients necessary for humans, spirulina can also help protect cells from damage thanks to its powerful antioxidant properties. These antioxidant benefits may even extend to the successful warding off of cancer cells in the body. Although more research needs to be conducted, this blue-green microalgae is showing promise as a successful component of treatments for AIDS, herpes, and the flu.

Spirulina is also effective in lowering cholesterol levels in the body, and therefore reducing the risk of heart disease. A 2007 report published in Lipids in Health and Disease noted that spirulina lowered bad cholesterol and triglycerides while also lowering blood pressure in test subjects.

Incorporating Microalgae into Your Diet

Both spirulina and chlorella are typically offered in powder, capsule, or tablet form. The dosage recommendation for each is the same: 3,000 mg as a preventative treatment or 10,000 mg for therapeutic treatment (such as treating fibromyalgia). Be absolutely sure that the spirulina/chlorella you purchase is of the highest quality. If you opt for the powdered form, it is easy to add a little bit into your daily smoothie or oatmeal to bolster your body’s health.

How to Afford Organic Foods On a Budget

Many people choose to eat organic foods because they are healthier, more natural, and free of pesticides and other chemicals. Unfortunately, organic food can be more costly than other store-bought items, which leaves some people wondering if it is worth it to pay for healthier items. Thankfully, with a few strategic decisions, anyone can fit organic items into their grocery budget, with little to no sacrifice in other areas.

Coupons

Coupons are a great way to save money, and organic food coupons are available to those who know where to look. The first place to check is the manufacturer or store websites. Subscribing to their email lists, or their newsletters will also bring them right to a shopper’s inbox. Flyers will also have them on occasion, so keep checking whenever possible.

Reward Cards

Many stores have implemented a system where their customers receive a card to use at the time of purchase to collect rewards or points that can be redeemed at a later date for additional goods, or money off their grocery total. When the card is used, money will be saved, which means more is available to spend on organic foods.

BOGO

When a buy-one-get-one offer is promoted, take advantage of it whenever possible. This is especially important if it is on an item that is usually purchased anyway. Whether the second item is half off or completely free, it is still a great deal and can save more money than a person expects in the long run.

Seasonal Items

Foods are more expensive when out of season for a few reasons. The shipping costs are high to transport them in, and demand for those items allows stores to charge more than they normally would. That’s why purchasing foods in season can help to lower the cost. It is also a good idea to purchase them in bulk at this time and freeze them, to save costs later, when they are out of season.

Buy Local

Locally grown organic foods are usually cheaper than those from other areas of the country because there are no shipping charges added to the cost. They are also more convenient, as they can be found in many grocery stores, as well as local farmer’s markets.

Home-Grown Veggies

It is much cheaper to purchase a packet of seeds and grow vegetables and fruits in a home garden than to buy them in a store. This also gives a person the ability to grow the items they like, in whatever quantities that suit the size of their garden. And if the garden produces more than expected, the extras can be frozen and used throughout the winter or used to earn a bit of extra income by selling them at a stand or market.

Buy in Bulk

Many of the big box stores stock organic foods, at a much cheaper cost than smaller grocery stores. Whatever won’t be used right away can be frozen and used later when they are needed.

Other Ways to Save

If it is possible, try to save money in other ways. DIY shampoos, deodorants, and soaps can help a person save money on expensive store brands. Not only will this help to add to an organic food budget, but it will also be healthier as well since the homemade products will not contain any hidden harmful ingredients.

10 Foods You Should Never Eat

With the rising debate of GMOs, voluntary dietary restrictions and the continued pursuit of a healthier lifestyle, food choices are in the spotlight. Whether for dieting or general health, choosing what to eat can be very difficult. Despite the fact that there are several foods that are really good for you, there are some foods that really don’t help your body. There are tons of chemicals and other dangerous ingredients put into them. Below are 10 foods that you should never eat.

  1. Farmed Fish

Fish is supposed to be one of the more natural food options. However, when it comes to farmed fish, it’s better to skip it altogether. Farmed fish do not offer the same benefits as naturally sourced fish. Some of the fish, like Atlantic salmon, are treated with pesticides that have already been banned for their high toxicity levels.

  • Canned Foods

Canned foods are popular because they are convenient. But the price of that convenience is damaging to your health. One of the most dangerous aspects of canned foods is the high level of BPA (bisphenol A). This is generally what gives canned food that fresh taste. But in our bodies, it mimics estrogen and causes multiple changes. For example, BPA can cause changes in breast tissue as well as irritable mood shifts.

  • Microwave Popcorn

A staple snack for a movie night or something between meals, microwave popcorn is not the healthy food it’s sold as. The fake butter flavor is achieved through the use of the chemical diacetyl. The sticky grease (perfluorooctanoic acid and perfluorooctane sulfonate) that coats the bags have also been linked to causing cancer.

  • Factory-Farmed Meat

Factory-farmed meat might give you the taste of the meat but it will also put chemical pesticides, fertilizers and growth hormones into your body. Unfortunately, farmed meats also contain banned antibiotics as well as arsenic levels toxic to humans. If you can, find a local farmer or rancher to get your meat without the chemical additives.

  • Artificial Sweeteners

Natural sugars sometimes get a bad reputation because of their harmful effects on the body. Artificial sweeteners, however, tend to be far worse. These products have been connected with the following conditions: brain tumors, seizures, weight gain, allergies, headaches, hypertension and multiple forms of cancer. There is also new research indicating that these could even cause diabetes.

  • Fat-Free and Low-Fat Milk

People try to cut calories anywhere they can and opting for fat-free or low-fat milk is one manner to do so. However, low and fat-free milk are usually packed with extra sugar, which adds its own detrimental effects. Despite the supposed benefits of a lower fat content, fat-free and low-fat milk can even lead to diabetes and heart disease.

  • Sugar Alcohols

Products that are marked sugar-free, including baked goods and gum, are just a few places where you can find sugar alcohols. You’ll usually see the word xylitol on the packaging as an indicator. They come from chemical processing of certain foods like corn. Some of the negative effects of sugar alcohol are bloating, rashes, gas, headaches and sometimes, even allergic reactions.

  • GMOs

Genetically modified organisms (GMOs) are a controversial topic. While they do help with the amount of food available, there are major questions about the quality of it. One of the major problems with GMOs is that the foods that go into them are treated with harmful chemicals and toxic additives. GM foods can leave materials behind inside us, toxically affecting several organs and systems.

  • MSG

Most people think MSG is a flavor but that’s not what monosodium glutamate (MSG) is. MSG is a trigger that tells your taste buds to read a flavor more intense. Following the overexcitement of your mouth, the residual effects of MSG include brain damage, headaches, nausea, and wheezing. You’ll want to check the labels on your food before ingesting them to make sure there isn’t any MSG.

  1. Non-Dairy Creamers

Coffee has its own benefits without any additions. But some people add various syrups and flavors to their brew. One of the most common additives is creamer. Non-dairy creamers are packed with chemicals to mimic natural creams but carry much worse effects. Often times, there are ingredients like high-fructose corn syrup, that are used despite causing liver-damage.

5 Nutrient-Dense Green Foods to Add to Your Smoothies

Something that most people say when they think about their health is that they would like to start eating better, but what does that mean exactly? It’s different for everyone, but in general, it means cutting out processed foods and incorporating whole, organic fruits and veggies. Smoothies are an easy way to get your daily nutrients, so aim to add these 5 superstar foods to yours each morning.

  1. Kale

These leafy greens cruciferous vegetables are packed with vitamins A, C, and K. It is a food that has powerful cancer-fighting properties that can support heart health, improve detoxification, and may inhibit the formation and spreading of malignant cancerous cells. Kale is technically a form of wild cabbage and is known to be an anti-inflammatory that protects the body against viruses and harmful bacteria.

  • Watercress

Also a leafy green, this particular vegetable tastes great in salads, soups, and sandwiches. It contains at least 15 important vitamins and minerals and other compounds in quantities that are higher than a normal vegetable. It contains more calcium than milk, more vitamin C than an orange, and more iron than spinach. It also contains many antioxidants, phytonutrients, and other super nutrients that will help to protect the body against chronic diseases, like cancer.

Watercress can be called a superfood, because it strengthens bones, prevents heart disease, and helps protect the brain against degeneration thanks to the high levels of vitamin K. This anti-aging food is said to improve the quality of life of many people.

  • Parsley

Mostly used as a garnish, many may be surprised to know that it is healthier than many of the dinners that it may accompany. Known to be a powerful herb, parsley has the ability to draw out toxins like heavy metals and release them from the body. It is also high in flavonoids like apigenin and myricetin that aid in deterring tumors and cancer cells. Parsley has also been shown to balance blood sugar levels to prevent diabetes and to strengthen the cellular matrices of bones.

  • Broccoli

Not just another cruciferous vegetable that is rich in fiber, though it is also considered to be in the same family as kale. Broccoli is an amazing anti-cancer superfood like no other. It has high levels of sulforaphane—a chemoprotective substance that has been the subject of extensive cancer research. One study out of Johns Hopkins University concluded that not only broccoli, but broccoli sprouts specifically, contains outstanding levels of sulforaphane and consuming this vegetable on a regular basis can help to significantly reduce the risk of cancer.

Sulforaphane has also been shown to inhibit the enzyme known as histone deacetylase (HDAC), which is directly involved in spreading cancer cells. When broccoli is a staple in the diet, it can help to prevent the risk of pancreatic, prostate, esophageal and many other types of cancer. Potassium, choline, phosphorus, and folate are also anti-cancer nutrients found in broccoli and can help to ward off the disease.

  • Kelp

Kelp is very popular in Asian cuisine and is rich in vitamins and trace minerals, amino acids, phytonutrients, antioxidants, fiber, omega-3’s, and iodine. Iodine is actually hard to find in substantial quantities in many common foods, but it can be found in abundance in many plants from the sea. Iodine is vital for brain development and function of the pituitary gland.

While great on their own or in a dish, these greens work so well in smoothies. Other organic foods that can be added are kiwi, spinach, collard greens, celery, and aloe vera. Each will add its own great benefits and taste to a smoothie according to what you want.

5 Berries That Are Good For the Health of Your Heart

There are many different foods that will be beneficial to your body. Your heart, in particular, can benefit from you eating a host of different fruits, vegetables, and nuts. Choosing the right foods can help control and even lower your blood pressure. Often times, people choose to eat peanuts or fish, like tuna or salmon, to help improve their heart. However, there are also fruits that can help regulate and maintain your heart’s function.

Berries, in particular, are a great source of positive health perks for heart health. Berries can even help lower your chance of heart disease. There are a few different berries and the heart-healthy benefits differ with each one. While just adding berries to your diet won’t guarantee perfect heart health, it will definitely help you overall. Here are five berries that are perfect for the health of your heart.

1. Strawberries

One of the most common berries that are easily accessible and plentiful, strawberries are very helpful to your heart. There is a popular trend of eating that helps make sure you get your entire days’ worth required nutrients. It’s called “eating the rainbow” and you only need to eat one food at each color of the rainbow.

Strawberries, at their best, are a bright red and make a perfect addition to your day. Strawberries are full of vitamin-C and have properties that help widen your arteries, making it more difficult for plaque to build up and helping to keep your blood flowing regularly.

2. Raspberries

Raspberries have a few different benefits. One thing these berries offer is high levels of fiber, which promote healthy and regular digestion. They are also sweet in taste but overall quite low in sugar. The low sugar content of these fruits is great for those suffering from diabetes, as they have enough sweet taste, but because of the low amount of sugar, they won’t cause a blood sugar level spike.

They also have high levels of polyphenols, which are naturally occurring compounds that promote antioxidants in the body. Raspberries are also low in fat and make a great, health-conscious choice for adding to your desserts. These berries also pack a high concentration of ellagic acids. These acids are compounds that occur naturally inside your body that can help prevent cancer. They stop the growth and development of cancer cells.

3. Cranberries

For people who prefer tart flavors to sweetness, cranberries are a fantastic choice. They can be enjoyed year-round. Cranberries can increase the amount of good cholesterol, or HDL, found in your body. It’s also used to help prevent painful and damaging UTIs (urinary tract infections). Women can really benefit from adding cranberries to their daily routines.

Of the majority of commonly known berries, cranberries have the lowest amount of sugar. It’s important with these berries, however, to choose the actual fruit instead of as a processed juice. The processed juices tend to have preservatives and extra sugar added, which counteract the benefits and far less positive fiber than the actual berries. Instead, choose to eat cranberries whole.

4. Blueberries

If you like the artificially flavored blueberry breakfast items, then actual blueberries will not only taste better but be better for you. These berries are, unfortunately, a little sweeter than most of the other berries. However, they still have less sugar than over-processed blueberry-flavored food items.

Blueberries also contain more anthocyanins, which give foods a deeper, darker color but without changing the flavor. They help your memory and have been considered as a way to lower the chance of heart attacks. Blueberries also have a good amount of fiber, which means they make a natural positive addition to your gastric system’s functions.

5. Blackberries

Another dark berry that has great benefits are blackberries. These berries also have cardiovascular disease prevention components and may even help prevent cancer. They also have high levels of calcium, vitamins A and C. they can also help boost your daily iron intake level.

Comparatively, these berries also have more fiber than some other fruits. These fruits are extremely versatile and you can use them in sweet and savory foods. There is also an added benefit to these berries not being as popular as the others. Because they have not been cultivated to a maximum level, the current fruits we eat now are closer to the ones that existed in the wild.