After age 50, American experts recommend eating a lot of these fruits to stay young, control blood sugar, and 'stop' cancer.

This fruit is known as a "treasure" of antioxidants, rich in vitamin C, bringing many health benefits to people after 50 years old.

When turning 50 years old, the immune system gradually declines, the body gradually ages, middle-aged people are susceptible to health problems such as diabetes, high blood pressure, heart disease, gout, pneumonia, kidney stones, etc.

According to American nutritionist Bill Bradley, people after the age of 50 should add berries (strawberries, blueberries, raspberries, cranberries, etc.) to their daily diet because these fruits contain many plant compounds. Animals play an important role in reducing the risk of age-related diseases.

Berries.

"Treasure" of antioxidants and vitamins

Berries are a source of antioxidants, eliminating free radicals that damage cells in the body. One study found that along with pomegranates, blueberries, blackberries and red raspberries are the fruits richest in antioxidants.

"Berries also reduce inflammation, contain vitamin C, vitamin K1, manganese, copper and folate to help improve overall health," the American expert said. Strawberries are the berries rich in vitamin C with 58.5mg/100g of fruit, higher than oranges and lemons, and blueberries contain the most antioxidants.

Although rich in nutrients, berries are low in calories , 100g of berries contain only 32-57 calories, suitable for people who are losing weight and preventing obesity.

Prevent heart disease, reduce cholesterol

" Berries are rich in flavonoids , which help reduce the risk of heart disease and help reduce LDL cholesterol ," Bradley said. Controlling cholesterol levels is especially important for people over 50 years old to reduce the risk of heart disease - the world's leading cause of death. Cholesterol levels are also linked to a reduced risk of diabetes.

Berries are a source of antioxidants.

Control blood sugar

These fruits are also rich in fiber, low in sugar, helping to control blood sugar. With a low glycemic index, ranging from 28-40, this fruit does not cause blood sugar levels to spike after eating. Research shows that berries help increase insulin sensitivity and reduce blood sugar levels in both healthy people and people with insulin resistance.

Good for the brain

Bill Bradley leads a 2020 study showing that berries are associated with improved brain health and reduced risk of dementia and Alzheimer's disease. That's because this fruit contains anthocyanin compounds, which help people after 50 years old maintain mental clarity.

Against aging

Antioxidants in berries help control free radicals - the leading cause of skin damage, thereby reducing wrinkles after turning 50. Studies also show the ability to protect skin from damage. due to external influences when regularly eating berries.

Reduce the risk of cancer

Strawberries, blueberries and raspberries all contain compounds that prevent certain types of cancer such as esophageal cancer, oral cancer, breast cancer and colon cancer. This fruit has also been shown to protect the liver from cancer-causing cells, reducing signs related to tumor development.

Berries contain anthocyanin compounds, which help people after age 50 maintain mental clarity.

In addition to the above uses, berries also increase metabolism in the body, reduce waist size, reduce symptoms of osteoarthritis, prevent urinary tract infections.

Note when using berries

In general, berries do not differ too much in terms of nutrient content. Be careful to choose fresh fruit to retain vitamins, fiber and minerals instead of choosing dried fruit that has been processed with added sugar, which increases blood sugar and reduces its effectiveness.

Berries are quite sour and acidic, so people with sensitive stomachs and frequent stomach problems should not eat them.