The world-renowned general practitioner revealed that not a day goes by without him eating berries because of the immeasurable positive impact they have on one’s health.
Dr Amir Khan, a British GP and best-selling author, said there are five good reasons to eat all kinds of berries every day.
He said he brings a “punnet” to work and has incorporated it into his morning routine.
Berries “may be pricey,” but the benefits make them worth it, he says, and you can also opt for frozen berries, which won’t strain your budget too much.
Berries help reduce insulin sensitivity and are high in fiber and antioxidants, according to the doctor, but here are five reasons why he eats them every day.
1. Berries contain antioxidants
Dr Khan explained that berries are packed with his “favourite” antioxidants, which he described as “your body’s little fixers”.
“These help repair damage caused by unstable molecules called free radicals, which in high numbers can damage cells and cause inflammation,” Dr Khan said.
Blueberries, blackberries and raspberries contain the highest levels of antioxidants, he said.
Dr Amir Khan reveals why he eats berries every day.
Blueberries, blackberries and raspberries have the highest antioxidant levels, according to Dr. Kahn.
2. Berries improve insulin sensitivity
He explained that both laboratory and human studies have found that the berries can improve insulin resistance and lower overall blood sugar levels.
High blood sugar can lead to kidney problems, diabetes and heart disease.
“Berries may help improve blood sugar levels by improving insulin response to a high-carbohydrate meal and keeping blood sugar levels at healthy levels,” he said.
3. Berries are rich in fiber
Doctors say berries are good for gut health because they contain fiber.
“It makes you feel fuller for longer,” he explained.
“Many people are thought to not be getting enough fiber in their diet, so eat some berries to get some fiber.”
Brisbane fitness expert Bec Hardgrave has a recipe for healthy fruit roll-ups using strawberries, lemon and maple syrup.
4. Berries lower cholesterol
They also help lower cholesterol levels and prevent cholesterol from oxidizing and becoming damaged, says Dr. Khan.
“Early studies have shown that berries can lower LDL cholesterol, which is considered the harmful cholesterol,” he explained.
High cholesterol is a major risk factor for heart disease.
5. Berries help maintain a healthy heart
Dr. Khan explained how superfoods can help keep arteries healthy.
“The inside of our blood vessels is lined with cells called endothelial cells, which have many important functions, including controlling blood pressure and helping blood clot,” he said.
“However, when these cells are damaged, for example by smoking, they may not be able to carry out their normal functions. This is known as endothelial dysfunction, and regular consumption of berries appears to improve the function of endothelial cells.”
“Plus, it’s delicious, so be sure to include it in your diet,” Dr. Khan adds.
Jessica Spendlove, a holistic high performance nutritionist from Sydney, told Femail that berries are packed with nutrients that boost health.
“Berries are a fantastic anti-inflammatory food that, when eaten regularly, may have a positive impact on memory and overall brain health,” she said.
“It’s something you should definitely incorporate into your diet as much as possible.”
Fans of the fruit say they add the berries to smoothies, porridge and yogurt bowls, but others say they’re too expensive to buy, especially in the current economic climate.
Dr. Khan said people who cannot afford fresh berries should opt for frozen berries, which provide all the amazing health benefits at a much cheaper cost.
One woman complained that despite regularly purchasing healthy fruit, she rarely had the opportunity to enjoy it herself.
“But the problem is, if I buy it and leave it in the kitchen, my family eats it before I can even pick it up,” she said.
Brisbane fitness expert Bec Hardgrave previously shared a video with some easy recipes for enjoying the fruit.
Her antioxidant-rich Berry Roll-Ups have just three ingredients: strawberries, lemon juice, and maple syrup.
She simply boiled down some berries, put them in a blender, and dried the paste in a low oven for a few hours to create healthy homemade berry roll-ups.
