A Berry Good Choice

Time and again, berries have shown to be some of the healthiest foods on earth.  They are on everyone’s “super foods” list for their anti-aging properties, their antioxidant content and their immune boosting qualities.  They are known for their ability to fight/reverse disease.  For those reasons they are one of my favorite kinds of foods to recommend. 

There are a few other reasons I like to recommend berries.  First off, they are a great substitute for sweeter snacks/foods (especially for kids) giving them a double benefit.  Not only do you get all the health benefits of the actual berry, you eliminate the negative effects of sugary snack/food you are substituting it for.  Next, berries are very flexible.  They can be eaten for breakfast by themselves or with steel-cut oats.  Put a bowl of berries on the kitchen counter and watch them disappear.  Berries also make a great “grab-and-go” snack.  Finally, berries are great for dessert.  Eat them by themselves, make a refreshing sorbet or smoothie from frozen berries or if you’re feeling ambitious, make a homemade berry pie.

There are many types of berries and some can be expensive and/or exotic like goji and acai.  While these are terrific foods, I prefer to make simple recommendations of familiar foods.  So let’s take a look at the benefits of five different berries* I like to recommend.

Strawberries – While strawberries are a common food, their health benefits are anything but common.  Strawberries are a great source of antioxidants.  They are particularly high in phytonutrients known as phenols, which play a role in disease protection and health promotion.  Research also points to the polyphenols in strawberries helping to regulate blood sugar.  That’s one of the reasons strawberries are a great food for diabetics.  Strawberries are an excellent source of many B vitamins, vitamins C and K, manganese, iodine, folate, omega-3 fatty acids, potassium, magnesium, copper and fiber.  Finally, strawberries are 92% water (tied with watermelon as the highest water content for fruit) which makes them an excellent food to assist with hydration.

Blueberries – The “blue” in blueberries is an indication of the high amount of phytonutrients called anthocyanidins.  These phytonutrients help to neutralize free radical damage in our cells that are linked to aging making blueberries a great “anti-aging” food.  Those phytonutrients, as well as other vitamins, minerals and fiber, help with a variety of other conditions and diseases including memory loss, cancer and heart disease.  Blueberries are packed with vitamins C and E as well as riboflavin, niacin, and folate.

Raspberries – Raspberries are low in fat and calories but high in vitamins, minerals, phytochemicals and fiber.  Their high levels of phytochemicals, such as anthocyanins and quercetin (to name a few), have been shown to play a role in fighting obesity, cancer, aging, inflammation, and neuro-degenerative diseases.  Raspberries are a source of vitamins A, B, C, E and K as well as containing good amounts of minerals like potassium, manganese, copper, iron and magnesium.  Overall, raspberries are important for healthy cell function and overall health.

Blackberries – Blackberries are also a rich source of antioxidants.  The antioxidants provide benefits including helping to lower risk of heart disease, stroke and certain cancers.  Studies also show that blackberries may help to prevent type 2 diabetes and age-related cognitive decline.  Their high fiber content and low calorie count make them an excellent food for weight loss as well.  Blackberries are a good source of vitamin C and K and also include vitamins A, B and E.  Blackberries are another great disease fighting food.

Cherries – Fresh cherries are included in this blog because they are an extremely healthy food AND they are MY FAVORITE to eat ; - ).  Cherries benefit the heart, brain, joints and may improve sleep quality.    The antioxidants in cherries – including a rich supply of anthocyanins – have been shown to protect blood vessels and brain cells against oxidative stress.  This implies that cherry consumption may help to prevent heart disease (plaque formation) and neurodegenerative diseases like dementia.  Other compounds in cherries have been shown to reduce inflammation and joint pain making them a great post workout food.  Finally, cherries are a natural source of the hormone melatonin, which regulates the sleep-wake cycle in the brain, indicating that cherries might help you sleep better.  Cherries have an impressive nutritional profile including dietary fiber, vitamin C and A, potassium and copper.

So there you have it – my reasons for recommending berries.  Eating organic berries is best but if price is an issue then you should still buy and eat conventional berries – don’t avoid them!  Buying frozen berries can be a great way to save money.  The nutritional value of frozen berries (and just about all frozen fruits and vegetables) is just as strong, if not stronger, than fresh berries.