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News Letters & Stuff>
Berries - They're a good thing!
September 25, 2003
Berries are among the best fruits on the planet. Not only
do they taste great, but they are densely packed with a
variety of potent phytochemcials that can do wonders to
normalize and improve health. They are also high in fiber
and relatively low in sugar, so they won’t stimulate severe
insulin swings if eaten in moderation.
The best way to eat berries is in their raw, natural state,
as heating and freezing can damage antioxidants. However,
some antioxidants will remain even after heating or
freezing.
Different types of berries do contain varying levels of
nutrients, and can therefore be more beneficial for certain
types of illness. You can find out the details of some of
the most common and most nutritious berries--blueberries,
cranberries, strawberries and raspberries--below.
Blueberries
Researchers at the USDA Human Nutrition Center (HNRCA) have
ranked blueberries #1 in antioxidant activity when compared
to 40 other fresh fruits and vegetables. They contain
powerful phytochemicals, such as anthocyanin, which is the
pigment that gives blueberries their color.
Blueberries are associated with numerous health benefits
including protection against urinary-tract infections,
cancer, age-related health conditions and brain damage from
strokes. They may also reduce the build-up of so-called
"bad” cholesterol, which contributes to heart disease and
stroke.
The European blueberry, bilberry, is also known to prevent
and even reverse the most common cause of blindness,
macular degeneration.
Additionally, blueberries contain vitamins A and C, zinc,
potassium, iron (very small amounts), calcium and
magnesium, and are high in fiber and low in calories.
Cranberries
Along with their well-known usefulness in treating
urinary-tract infections, cranberries also protect against
cancer, stroke and heart disease.
Cranberries are rich in polyphenols, a potent antioxidant,
and researchers have found that they may inhibit the growth
of human breast cancer cells and reduce the risk of gum
disease and stomach ulcers. They have also been found to
decrease levels of total cholesterol and “bad” cholesterol
in animals.
Many people associate cranberries with store-bought
cranberry juice. I would not use this as your source of
cranberries, however, as the juice is high in sugar that
will weaken your immune system and overall health. You can
find pure cranberry juice, but it tends to be expensive and
doesn’t taste too great.
To achieve the maximum health benefits, it’s best to eat
whole, raw cranberries. They taste especially great when
added to vegetable juice.
Strawberries
Strawberries came in second to blueberries in the USDA’s
analysis of antioxidant capacity of 40 fruits and
vegetables. They are also rich in dietary fiber and
manganese, and contain more vitamin C than any other berry
(more than any other berry).
Among strawberries’ antioxidants are anthocynanins and
ellagic acid, a phytochemical that has been shown to fight
carcinogens. Antioxidant compounds found in strawberries
may also prevent the oxidation of LDL ("bad") cholesterol,
and thereby help fight the development of heart disease.
Strawberries are also high in folic acid, dietary fiber and
potassium.
Raspberries
Raspberries are rich in anthocyanins and cancer-fighting
phytochemicals such as ellagic, coumaric and ferulic acid.
They also contain calcium, vitamins such as A, C, E, fiber
and folic acid.
Some of the fiber in raspberries is soluble fiber in the
form of pectin, which lowers cholesterol. Raspberries have
also been found to protect against esophageal cancer and
other cancers.
Please note that fruit juices should be avoided as they
contain a large amount of fructose. Each glass of juice,
even those with no sugar added, has more sugar than a glass
of soda. Although the sugar it contains is fructose, it
will still negatively affect your immune system.
As with all fruits, I do recommend that you eat berries in
moderation. If you eat too many berries the carbohydrate
will increase your insulin levels. This is partially
compensated for by the fiber in the whole fruit, which
helps delay the absorption of sugar.
Eating small amounts of whole fruits will not provide
tremendous amounts of the natural sugar fructose, however,
and therefore should not be a problem for most people.
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