Consistently eating berries... Are there changes in blood vessels and inflammation?

Anthocyanin component is key... reduces triglycerides in the blood

A recent study published in the international journal Frontier in Nutrition reports that anthocyanins, which are abundant in berries, help prevent cardiovascular diseases. Anthocyanins are compounds that give fruits and vegetables their purple-black color and are beneficial for improving blood lipids by acting as antioxidants and reducing triglycerides in the blood. According to the paper, consuming an average of about 240 mg of anthocyanins daily results in a decrease in blood triglycerides and LDL cholesterol, which are associated with increased risk of cardiovascular disease.

Slowing aging and preventing inflammation... Eye health, anticancer effects, and capillary protection

Blueberries contain many phenolic compounds such as anthocyanins, carotenoids, flavonoids, chlorogenic acid, and proanthocyanidins. They are antioxidants that suppress harmful active oxygen species in the body, thereby delaying damage and aging. Anthocyanins contribute to eye health by promoting the re-synthesis and activation of rhodopsin in the retina. They also help prevent and regulate inflammation, have anticancer effects, and protect capillaries. Rich dietary fiber aids in maintaining intestinal health.

Memory decline, reduces inflammation, also contributes to brain health

The anthocyanin components of blackberries help reduce memory decline and inflammation caused by aging, supporting brain health. They also contribute to maintaining cognitive function. There is research indicating that residents near the Mediterranean region have lower rates of heart disease partly because they frequently consume berries, in addition to a diet rich in fish, nuts, and olive oil. Numerous studies consistently show that the flavonoid components in blackberries contribute to heart health.

Eating excessively just because it's good for your body is not recommended... Why does it go well with yogurt and nuts in the morning?

Consuming large quantities of berries at once can cause side effects such as diarrhea. Although uncommon, some individuals may experience allergies. Berries are best paired with yogurt or nuts in the morning for a well-balanced nutritional combination. Adding boiled eggs or fried eggs can help reduce concerns about protein intake. An advantage is that eating berries on an empty stomach in the morning does not negatively affect the stomach lining. However, when consuming with yogurt, it is important to carefully check the ingredient label and choose products with low saturated fat to fully realize the health benefits.