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Ishita Roy

8 Healthiest Berries You Could Ever Eat

8 Berries You Must Include In Your Diet

<span>Berries</span> are among the healthiest fruits you can eat. Packed with fiber, vitamin C, and antioxidant-rich polyphenols, they’re more than just tasty — they’re a nutritional powerhouse. Regular consumption of berries has been linked to improved heart health, better blood sugar regulation, and protection against chronic diseases like diabetes, cancer, and cognitive decline.

You can enjoy them raw, in smoothies, desserts, or even as part of savory dishes. Here are eight of the healthiest berries worth adding to your plate.

<h4>Blueberries: Tiny Brain Boosters</h4>

Blueberries are rich in vitamin K and anthocyanins, which give them their deep blue color and potent antioxidant properties. One cup offers 84 calories and 3.6 grams of fiber. These berries may help lower LDL cholesterol, improve artery function, and support brain health by enhancing neuroplasticity and reducing inflammation.

<h4>Raspberries: Fiber-Rich and Gut-Friendly</h4>

A cup of raspberries contains just 64 calories but packs in 8 grams of fiber and 36% of your daily vitamin C needs. Rich in ellagitannins, raspberries help fight oxidative stress. Some studies show they may improve immune markers and even positively affect gut bacteria in people with prediabetes.

<h4>Goji Berries: Ancient Fruit, Modern Benefits</h4>

Goji berries (or wolfberries) have been used in Chinese medicine for centuries. Just 28 grams of the dried fruit delivers high amounts of vitamin A and iron. Research shows goji berries may offer antioxidant, antimicrobial, and prebiotic benefits, possibly aiding in eye health, cancer prevention, and improved lipid profiles.

<strong>ALSO READ: <a href="https://www.healthandme.com/nutrition/this-5-letter-fruit-does-a-lot-more-than-just-keeping-doctors-away-article-151408440" data-type="tilCustomLink">This 5-letter Fruit Does A Lot More Than Just Keeping Doctors Away</a></strong>

<h4>Strawberries: Immune-Boosting All-Rounders</h4>

A favorite in salads and desserts, strawberries are low in calories and high in vitamin C — one cup provides a whopping 94% of your daily value. They’ve been linked to improved heart health, inflammation reduction, and even better insulin sensitivity when consumed regularly.

<h4>Bilberries: The European Cousin of Blueberries</h4>

Native to Europe, bilberries are high in vitamin C and manganese. Like blueberries, they contain anthocyanins that may support heart and eye health, regulate blood sugar, and reduce post-exercise muscle inflammation. Some studies even suggest benefits for people with type 2 diabetes and those recovering from heart attacks.

<h4>Açaí Berries: The Amazon Superfood</h4>

Açaí berries are most often consumed as freeze-dried powder or juice. Though research is still emerging, early findings point to their potential in reducing oxidative stress and supporting cardiovascular, neurological, and metabolic health. They may even help lower cholesterol and blood sugar levels when consumed regularly.

<h4>Cranberries: Nature’s UTI Fighter</h4>

Best known for preventing urinary tract infections, cranberries contain compounds that prevent bacteria from sticking to the urinary tract lining. A cup of raw cranberries gives you 3.6 grams of fiber and vitamin C. They may also help guard against stomach ulcers and support heart health — just go easy on the sweetened juice.

<h4>Grapes: Heart and Brain Supporters</h4>

Often overlooked as a berry, grapes are rich in polyphenols found in their skins and seeds. These compounds support heart health by lowering blood pressure and inflammation. Preliminary research even suggests grape juice may enhance cognitive function in older adults.

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Berries are among the healthiest fruits you can eat. Packed with fiber, vitamin C, and antioxidant-rich polyphenols, they’re more than just tasty — they’re a nutritional powerhouse. Regular consumption of berries has been linked to improved heart health, better blood sugar regulation, and protection against chronic diseases like diabetes, cancer, and cognitive decline.You can enjoy them raw, in smoothies, desserts, or even as part of savory dishes. Here are eight of the healthiest berries worth adding to your plate.Blueberries: Tiny Brain BoostersBlueberries are rich in vitamin K and anthocyanins, which give them their deep blue color and potent antioxidant properties. One cup offers 84 calories and 3.6 grams of fiber. These berries may help lower LDL cholesterol, improve artery function, and support brain health by enhancing neuroplasticity and reducing inflammation.Raspberries: Fiber-Rich and Gut-FriendlyA cup of raspberries contains just 64 calories but packs in 8 grams of fiber and 36% of your daily vitamin C needs. Rich in ellagitannins, raspberries help fight oxidative stress. Some studies show they may improve immune markers and even positively affect gut bacteria in people with prediabetes.Goji Berries: Ancient Fruit, Modern BenefitsGoji berries (or wolfberries) have been used in Chinese medicine for centuries. Just 28 grams of the dried fruit delivers high amounts of vitamin A and iron. Research shows goji berries may offer antioxidant, antimicrobial, and prebiotic benefits, possibly aiding in eye health, cancer prevention, and improved lipid profiles.ALSO READ: This 5-letter Fruit Does A Lot More Than Just Keeping Doctors AwayStrawberries: Immune-Boosting All-RoundersA favorite in salads and desserts, strawberries are low in calories and high in vitamin C — one cup provides a whopping 94% of your daily value. They’ve been linked to improved heart health, inflammation reduction, and even better insulin sensitivity when consumed regularly.Bilberries: The European Cousin of BlueberriesNative to Europe, bilberries are high in vitamin C and manganese. Like blueberries, they contain anthocyanins that may support heart and eye health, regulate blood sugar, and reduce post-exercise muscle inflammation. Some studies even suggest benefits for people with type 2 diabetes and those recovering from heart attacks.Açaí Berries: The Amazon SuperfoodAçaí berries are most often consumed as freeze-dried powder or juice. Though research is still emerging, early findings point to their potential in reducing oxidative stress and supporting cardiovascular, neurological, and metabolic health. They may even help lower cholesterol and blood sugar levels when consumed regularly.Cranberries: Nature’s UTI FighterBest known for preventing urinary tract infections, cranberries contain compounds that prevent bacteria from sticking to the urinary tract lining. A cup of raw cranberries gives you 3.6 grams of fiber and vitamin C. They may also help guard against stomach ulcers and support heart health — just go easy on the sweetened juice.Grapes: Heart and Brain SupportersOften overlooked as a berry, grapes are rich in polyphenols found in their skins and seeds. These compounds support heart health by lowering blood pressure and inflammation. Preliminary research even suggests grape juice may enhance cognitive function in older adults.

8 healthiest berries you could ever eat

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A team of researchers has discovered a group o<sup></sup>f brain cells responsible for creating “meal memories” — a finding that could explain why people often overeat after forgetting a recent meal. Published in <em>Nature Communications</em>, the study reveals how these neurons not only store information about what was eaten but also when it was consumed. The research, conducted on laboratory rats, may offer new insights into eating disorders, memory loss, and even distracted eating habits.

<h4>The Brain’s Food Log: What Are Meal Engrams?</h4>

Scientists observed that while eating, a specific set of neurons in the ventral hippocampus became active. These neurons formed what researchers are calling meal engrams — memory traces that preserve the details of eating experiences, including the place and time a meal occurred.

“Meal engrams function like biological databases,” explained Scott Kanoski, senior author of the study and professor at USC Dornsife. “They help the brain log not just the food, but the full context of the meal.”

Engrams have long been known to store different types of memories. This study is the first to identify engrams tied specifically to eating.

<h4>Why This Matters: <span rel="noindex">Overeating</span> and Memory Loss</h4>

The findings could help explain why individuals with memory impairments — such as those with dementia or brain injuries — may eat multiple meals in a short span of time. If the brain cannot properly recall a recent meal, it may mistakenly interpret hunger signals and prompt overeating.

Disordered eating can also be triggered by distracted eating. Whether it’s watching TV or scrolling on a phone, these distractions may interfere with how effectively the brain forms meal memories. According to lead author Lea Decarie-Spain, these interruptions weaken or prevent the creation of complete meal engrams. Without these memory markers, the brain may fail to recognize that a meal has already been consumed.

The study showed that rats formed meal memories during short pauses between bites — moments when their brains naturally surveyed the environment. These pauses are key to integrating various streams of information such as time, place, and sensory details. When attention is disrupted during these pauses, memory formation suffers.

Using advanced neuroscience tools, researchers monitored brain activity in real-time as the rats ate. When the <span>meal memory</span> neurons were destroyed, the rats forgot where food was located but could still perform non-food-related memory tasks. This suggests that these neurons are uniquely dedicated to processing meal-related memories.

Further analysis showed that these neurons communicate with the lateral hypothalamus, a brain area crucial for regulating hunger. When this link was blocked, rats overate and could not remember meal details — further proving the importance of this memory mechanism.

<h4>A New Angle on Obesity Treatment</h4>

Kanoski believes this research opens new avenues for managing obesity and disordered eating. While current approaches largely focus on calorie restriction and exercise, strengthening meal memory formation could become an equally important strategy.

“Remembering what and when you ate could be just as vital as making healthy food choices,” he said.

In a world filled with distractions, this study underscores the power of mindful eating — not just for the sake of enjoyment, but for better memory, appetite control, and long-term health.

overeating

meal memory

meal memory and over eating

overeating hormone

diet

A team of researchers has discovered a group of brain cells responsible for creating “meal memories” — a finding that could explain why people often overeat after forgetting a recent meal. Published in Nature Communications, the study reveals how these neurons not only store information about what was eaten but also when it was consumed. The research, conducted on laboratory rats, may offer new insights into eating disorders, memory loss, and even distracted eating habits.The Brain’s Food Log: What Are Meal Engrams?Scientists observed that while eating, a specific set of neurons in the ventral hippocampus became active. These neurons formed what researchers are calling meal engrams — memory traces that preserve the details of eating experiences, including the place and time a meal occurred.“Meal engrams function like biological databases,” explained Scott Kanoski, senior author of the study and professor at USC Dornsife. “They help the brain log not just the food, but the full context of the meal.”Engrams have long been known to store different types of memories. This study is the first to identify engrams tied specifically to eating.Why This Matters: Overeating and Memory LossThe findings could help explain why individuals with memory impairments — such as those with dementia or brain injuries — may eat multiple meals in a short span of time. If the brain cannot properly recall a recent meal, it may mistakenly interpret hunger signals and prompt overeating.Disordered eating can also be triggered by distracted eating. Whether it’s watching TV or scrolling on a phone, these distractions may interfere with how effectively the brain forms meal memories. According to lead author Lea Decarie-Spain, these interruptions weaken or prevent the creation of complete meal engrams. Without these memory markers, the brain may fail to recognize that a meal has already been consumed.How the Brain Records a MealThe study showed that rats formed meal memories during short pauses between bites — moments when their brains naturally surveyed the environment. These pauses are key to integrating various streams of information such as time, place, and sensory details. When attention is disrupted during these pauses, memory formation suffers.Using advanced neuroscience tools, researchers monitored brain activity in real-time as the rats ate. When the meal memory neurons were destroyed, the rats forgot where food was located but could still perform non-food-related memory tasks. This suggests that these neurons are uniquely dedicated to processing meal-related memories.Further analysis showed that these neurons communicate with the lateral hypothalamus, a brain area crucial for regulating hunger. When this link was blocked, rats overate and could not remember meal details — further proving the importance of this memory mechanism.A New Angle on Obesity TreatmentKanoski believes this research opens new avenues for managing obesity and disordered eating. While current approaches largely focus on calorie restriction and exercise, strengthening meal memory formation could become an equally important strategy.“Remembering what and when you ate could be just as vital as making healthy food choices,” he said.In a world filled with distractions, this study underscores the power of mindful eating — not just for the sake of enjoyment, but for better memory, appetite control, and long-term health.

what is the 'meal memory' cell that leads to overeating?

Aarushi Bhadury

These Two Herbs Found In Your Kitchen Could Protect Your Brain From Dementia

Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong! 

Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like <span>dementia</span>, a condition that affects memory and thinking. 

Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's. 

<h2>New Hope for Alzheimer's Treatment </h2>

In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease. 

Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease. 

Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline. 

Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake. 

<h2>General <span rel="noindex">Tips for Dementia Prevention</span> </h2>

The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia: 

<ul><li>Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.</li><li>Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.</li><li>Keep a healthy weight.</li><li>Stop smoking if you do.</li><li>Cut back on alcohol.</li><li>Keep your blood pressure at a healthy level.</li><li>Stay socially active, meaning keep connecting with friends and family.</li></ul>

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Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong! Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like dementia, a condition that affects memory and thinking. Power of Carnosic Acid Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's. New Hope for Alzheimer's Treatment In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease. Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease. Other Brain-Boosting Compounds Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline. Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake. General Tips for Dementia Prevention The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia: Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.Keep a healthy weight.Stop smoking if you do.Cut back on alcohol.Keep your blood pressure at a healthy level.Stay socially active, meaning keep connecting with friends and family.

these two herbs found in your kitchen could protect your brain from dementia

7 Essential Additions To Lower Your Cholesterol, According To Doctor

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The food one eats, plays a very important role in helping us control our <span>cholesterol</span>. While one may be able to keep things under control by exercising, without fixing your food habits, it will be difficult to sustain for a longer period of time. 

Doctor Sood, M.D, known on social media for health advice, recently shared a list of seven foods that can help reduce cholesterol levels. The good news is these foods are easy to add to any meal, whether it's breakfast, lunch, dinner, or even just a snack, making them simple to include in your daily eating habits.

<h2>Top <span rel="noindex">Foods for Cholesterol Management</span> </h2>

There are many studies that back Dr. Sood’s suggested diet additions. Here are the foods recommended to help lower cholesterol: 

Avocados can help lower bad cholesterol. They contain healthy fats, fiber, and plant compounds. A 2023 study published in Cureus showed that eating avocados can reduce overall cholesterol and "bad" LDL cholesterol, supporting a healthier heart. They're a great addition to a low-fat diet. 

Almonds are good for your heart and can lower "bad" LDL cholesterol. They're low in unhealthy fats but rich in good fats, fiber, and plant protein. A 2011 study published in Nutrition Reviews found that almonds contain special nutrients that help reduce cholesterol absorption and boost its removal from the body. 

Eating soy protein can help lower "bad" LDL cholesterol. A 2019 study in The Journal of Nutrition found that having about 25 grams of soy protein daily for six weeks lowered LDL levels by 3-4%. You can get soy from foods like tofu, soy milk, and veggie burgers. 

Berries are excellent for lowering cholesterol. They are packed with fiber and have no cholesterol or unhealthy saturated fat. According to Mass General Brigham, eating whole fruits, especially berries, helps you feel full and provides important nutrients for heart health. Avoid fruit juices, as they lack the beneficial fiber. 

Eating salmon twice a week can help lower "bad" LDL cholesterol. It's a cold-water fish rich in healthy omega-3 fats, which are good for your heart. As explained by Harvard Health Publishing, choosing salmon instead of meat high in saturated fat is a beneficial dietary swap for managing cholesterol. 

Eating about one and a half cups of cooked oatmeal each day is suggested to help lower cholesterol. While many things can affect how well oatmeal works, some experts note that you might start seeing results from dietary changes in as little as two to four weeks. Beyond its health benefits, oatmeal can also be quite tasty. 

Olive oil is incredibly versatile and can be used in many ways, like dipping bread, drizzling over salads, or for cooking. Extra virgin olive oil is particularly beneficial because it's rich in polyphenols, which are plant-based compounds known for various health advantages. 

It also contains oleic acid, which can help reduce inflammation, improve memory, and lower blood pressure. Recent research combining 30 studies showed that having olive oil daily lowered levels of certain inflammation markers in the body. Many find the flavor of olive oil enjoyable, making it a "win-win" for both taste and heart health. 

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Foods for Cholesterol Management

Cholesterol

The food one eats, plays a very important role in helping us control our cholesterol. While one may be able to keep things under control by exercising, without fixing your food habits, it will be difficult to sustain for a longer period of time. Doctor Sood, M.D, known on social media for health advice, recently shared a list of seven foods that can help reduce cholesterol levels. The good news is these foods are easy to add to any meal, whether it's breakfast, lunch, dinner, or even just a snack, making them simple to include in your daily eating habits. Top Foods for Cholesterol Management There are many studies that back Dr. Sood’s suggested diet additions. Here are the foods recommended to help lower cholesterol: AvocadoAvocados can help lower bad cholesterol. They contain healthy fats, fiber, and plant compounds. A 2023 study published in Cureus showed that eating avocados can reduce overall cholesterol and "bad" LDL cholesterol, supporting a healthier heart. They're a great addition to a low-fat diet. AlmondsAlmonds are good for your heart and can lower "bad" LDL cholesterol. They're low in unhealthy fats but rich in good fats, fiber, and plant protein. A 2011 study published in Nutrition Reviews found that almonds contain special nutrients that help reduce cholesterol absorption and boost its removal from the body. SoyEating soy protein can help lower "bad" LDL cholesterol. A 2019 study in The Journal of Nutrition found that having about 25 grams of soy protein daily for six weeks lowered LDL levels by 3-4%. You can get soy from foods like tofu, soy milk, and veggie burgers. Berries Berries are excellent for lowering cholesterol. They are packed with fiber and have no cholesterol or unhealthy saturated fat. According to Mass General Brigham, eating whole fruits, especially berries, helps you feel full and provides important nutrients for heart health. Avoid fruit juices, as they lack the beneficial fiber. Salmon Eating salmon twice a week can help lower "bad" LDL cholesterol. It's a cold-water fish rich in healthy omega-3 fats, which are good for your heart. As explained by Harvard Health Publishing, choosing salmon instead of meat high in saturated fat is a beneficial dietary swap for managing cholesterol. Oatmeal Eating about one and a half cups of cooked oatmeal each day is suggested to help lower cholesterol. While many things can affect how well oatmeal works, some experts note that you might start seeing results from dietary changes in as little as two to four weeks. Beyond its health benefits, oatmeal can also be quite tasty. Olive Oil Olive oil is incredibly versatile and can be used in many ways, like dipping bread, drizzling over salads, or for cooking. Extra virgin olive oil is particularly beneficial because it's rich in polyphenols, which are plant-based compounds known for various health advantages. It also contains oleic acid, which can help reduce inflammation, improve memory, and lower blood pressure. Recent research combining 30 studies showed that having olive oil daily lowered levels of certain inflammation markers in the body. Many find the flavor of olive oil enjoyable, making it a "win-win" for both taste and heart health. 

7 essential additions to lower your cholesterol, according to doctor

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8 Healthiest Berries You Could Ever Eat

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