Barberry (Berberis vulgaris), a thorny shrub native to Europe and Asia, is known for its small, bright red berries.
Rich in antioxidants, vitamins, and unique bioactive compounds like berberine, barberries offer a range of health benefits, from improving digestion to managing blood sugar.
Let’s explore the incredible benefits of barberries and how you can incorporate them into your wellness routine.
#1. Supports Digestive Health
Barberry has long been used to treat gastrointestinal issues, including diarrhea, constipation, and bloating. The compound berberine acts as a natural antimicrobial agent, killing harmful bacteria like E. coli while promoting healthy gut flora.
Moreover, with 3.6 grams fiber content per 100 grams, barberry also enhances digestion by improving bowel regularity.
#2. Regulates Blood Sugar Levels
Barberry is especially beneficial for individuals with diabetes or insulin resistance as its berberine helps reduce glucose production in the liver and improves insulin sensitivity, leading to better blood sugar control.
A study in the Journal of Clinical Endocrinology and Metabolism found that berberine lowered fasting blood glucose by 20%, comparable to the diabetes drug metformin.
#3. Boosts Heart Health
A study in Nutrition Reviews demonstrated that berberine reduced LDL (bad cholesterol) by 16% and triglycerides by 14%.
Additionally, the antioxidants in barberries protect blood vessels from oxidative stress, while berberine helps regulate lipid levels.
#4. Strengthens the Immune System
With 5 mg vitamin C per 100 grams (6% of the daily value), barberries can boost immunity by enhancing the function of white blood cells and reducing inflammation.
To prevents colds, flu, and other viral infections, you can add barberries to smoothies, salads, or herbal teas for an immune boost.
#5. Fights Infections
With the antimicrobial effects , berberine inhibits the growth of harmful pathogens like Staphylococcus aureus and Candida albicans, while also promoting wound healing.
#6. Promotes Liver Health
Barberry helps reduce oxidative stress and enhancing detoxification. This fruit regulates liver enzymes and prevents fat accumulation, making it effective for managing non-alcoholic fatty liver disease (NAFLD).
Therefore, if you want to protect liver health, drink barberry tea regularly or take supplements.
#7. Improves Skin Health
Barberries’ anti-inflammatory and antimicrobial properties make them an excellent remedy for acne, eczema, and other skin conditions.
Besides, you can apply barberry-infused creams or use barberry paste on affected areas for clearer skin.
#8. Supports Weight Management
Barberries enhance fat metabolism and curbing appetite. This fruit activates AMPK (adenosine monophosphate-activated protein kinase), an enzyme that promotes energy expenditure and fat breakdown.
A study in Obesity Reviews found that berberine reduced body weight and BMI by 5% over three months.
How to Use Barberries
Barberries are versatile and can be incorporated into your diet in various ways:
- Tea: You just brew 1–2 teaspoons of dried barberries in hot water for 10 minutes.
- Snacks: You can eat dried barberries on their own or mix them with nuts and seeds.
- Cooking: Add barberries to rice dishes, stews, or salads for a tangy flavor.
- Supplements: You ought to take barberry or berberine capsules as recommended by your healthcare provider.
Precautions and Side Effects
While barberries are generally safe, pregnancy and breastfeeding should avoid barberries, as berberine may stimulate uterine contractions.
Besides, excessive consumption may cause stomach upset or cramping. So, you just aim at 1–2 tablespoons dried barberries daily or use 500–1500 mg berberine supplements per day, divided into 2–3 doses.
Disclaimer
This article is for informational purposes only and does not replace professional medical advice.
Always consult a healthcare provider before using barberries, especially if you are pregnant, breastfeeding, or taking medications.
