Overview
. High in antioxidants
. Significant anti-inflammatory effect
. Help to reduce pain associated with arthritis
Why are berries beneficial?
- Antioxidants protect and repair cell damage
- Berries are a rich source of several phytochemicals and nutrients
Berries are a great fruit to incorporate into your diet across all walks of life but particularly if you are a sufferer of arthritis. Diet can impact your management of arthritis and it’s well established that foods such as fish, broccoli and garlic all have therapeutic value but one of the best food groups to incorporate is fruit and vegetables. Berries in particular are considered to be of great benefit and over the course of this article we will look at the nutritional value of berries, strawberries and blueberries.
As the Arthritis foundation states: ‘Berries top the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs’, so they have anti-inflammatory properties and anti-inflammatory effects, which is great news for sufferers of arthritis.
The benefit of fruits
Berries are quite often found in plant based foods, so any diet that is rich in fruit and vegetables is a great start. What antioxidants do is essentially protect and repair cell damage. Arthritis is essentially the wearing away of ageing joints so it’s a natural fit. The Arthritis foundation also tells us that other beneficial fruits that you could consider are tart cherries, avocado, watermelon and grapes.
This study gives the scientific explanation as to why fruits are so beneficial:
‘Dietary fruits, especially berries are a rich source of several phytochemicals and nutrients which may explain much of their physiological effects as antioxidants and anti-inflammatory agents. Commonly consumed berries, such as blueberries, raspberries and strawberries are a rich source of several polyphenols.’
As stated here, berries bring with them a potent anti-inflammatory element: ‘Fruits, such as berries and pomegranates are rich sources of a variety of dietary bioactive compounds, especially the polyphenolic flavonoids that have been associated with antioxidant, anti-inflammatory and analgesic effects.’
Berries help to manage pain and discomfort
One of the issues with arthritis is the pain and discomfort that comes with it. Staying active is important as is losing weight, which releases stress on your knees and joints, but food also plays it’s part. This study suggests that the compounds found in strawberries are a useful weapon in alleviating some of the pain that comes with knee arthritis.
‘Given the economic burden of obesity and related conditions, including knee OA, our study suggests that simple dietary intervention, i.e., the addition of berries, may have a significant impact on pain, inflammation, and overall quality of life in obese adults with OA.’
The following study also suggests that blueberries are beneficial in this regard. It states that ‘Dietary polyphenols have been studied for their anti-inflammatory properties and potential anabolic effects on the cartilage cells. Blueberries are widely consumed and are high in dietary polyphenols, therefore regular consumption of blueberries may help improve OA.’
It goes on to say that ‘blueberries, raspberries and strawberries, as well as pomegranates are among the commonly available fruits that may offer some protection against arthritis.’
What other health benefits do berries provide?
- High in fiber and can play a role in reducing the risk of cancer and diabetes
- Can help to lower cholesterol and improve blood sugar levels
Like many other fruit and vegetables, the great thing about berries is that they provide multiple benefits which is why it’s well worth your while incorporating them into your diet regardless of age or lifestyle. Harvard.edu suggests that they help to reduce blood pressure and reduce the risk of a heart attack while MDAnderson.org indicate that they are also valuable in the fight against cancer.
Acs.org discuss the benefits they bring to the brain and suggest that they help with memory loss to slow down mental decline. This study also states that ‘Recent clinical research has demonstrated that berry fruits can prevent age-related neurodegenerative diseases and improve motor and cognitive functions.’
References
NCBI: Dietary fruits and arthritis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788027/
Arthritis Foundation: The health benefits of berries
http://blog.arthritis.org/living-with-arthritis/tag/health-benefits-of-berries/
NCBI: Strawberries improve pain and inflammation in obese adults with radiographic evidence of knee ostheoarthritis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622709/
NCBI: Blueberries improve pain, gait performance and inflammation in individuals with symptomatic knee ostheoarthritis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413191/
NCBI: Neuroprotective effects of berry fruits on neurodegenerative diseases
Neuroprotective effects of berry fruits on neurodegenerative diseases (nih.gov)
Health.Harvard.edu: Eat blueberries and strawberries three times per week
https://www.health.harvard.edu/heart-health/eat-blueberries-and-strawberries-three-times-per-week
MDAnderson.org: 5 foods that help lower your cancer risk
https://www.mdanderson.org/publications/focused-on-health/foods-lower-cancerrisk.h29Z1590624.html
Acs.org: Strong scientific evidence that eating berries benefits the brain