Berry Good Eating
Friday, May 6, 2011 9:24 AM
By Donna V. Scaglione

Few foods can beat the health benefits that come from eating berries.
There is a good reason they often are called a superfood.
Berries are full of antioxidants, vitamins, fiber, and other nutrients vital
for good health. As if that wasn’t enough, berries contain compounds
that have been shown to improve brain function, slow the growth of
certain cancers, and even reduce the risk of developing Parkinson’s disease.

Enjoy berries fresh or frozen. Add them to peanut butter sandwiches and salads,
or enjoy a bowl topped with a dollop of low-fat vanilla yogurt.
Nutrition experts say the more you eat, the better.

Blueberries for heart health
These little berries apparently pack a healthy wallop against diabetes and metabolic
syndrome, according to researchers from the University of Michigan Cardiovascular
Center, who studied rats fed freeze-dried blueberries crushed into powder.
The scientists credit the naturally occurring antioxidants in the berries, known as
phytochemicals, with the health improvements seen in the rats. They had lower
triglycerides and cholesterol levels, less abdominal fat, and were more efficient at
processing glucose for energy compared to a control group, Science Daily reports.
Research also has shown that eating blueberries can significantly lower blood pressure,
may help protect our memories, and could prevent macular degeneration, the leading
cause of blindness in people older than 60.
 
Strawberries to prevent cancer
Strawberries not only are delicious but now researchers believe they may fight
esophageal cancer, the sixth most frequent cause of cancer death in the world.
In a study led by Ohio State University, scientists demonstrated that freeze-dried
strawberries slowed the growth of precancerous lesions of 30 participants who ate
the fruit for six months, according to the Wall Street Journal. Research previously
done had shown that freeze-dried strawberries inhibited the growth of tumors in rats.
In addition to being a cancer-fighting champ — strawberries are especially rich in
ellagic acid, a phytochemical that has demonstrated the ability to prevent several
other cancers in lab studies — these bright red berries contain the essential minerals
potassium, calcium, magnesium, and phosphorus.
 
Raspberries to fight inflammation
Like strawberries, raspberries help fight cancer because they also are a rich source
of ellagic acid. (They actually have three times the amount contained in strawberries.)
What’s more, raspberries help combat inflammatory conditions, like arthritis, by shutting
off signals from the body’s inflammatory response system, according to Arthritis Today.
Like other berries, raspberries are a big supplier of fiber — 4 to 5 grams in one-half
cup of fresh or frozen berries. They also are full of potassium, which helps regulate
blood pressure, as well as calcium for bone health.
 
Cranberries to combat bacteria
High-in-vitamin-C cranberries are an important fighter against bacteria and supporter
of healthy bacteria. The crimson berries contain compounds that fight urinary tract
infections by preventing E. coli bacteria from adhering to cells, according to Arthritis
Today. Cranberries also serve as a natural probiotic by supporting healthy gastrointestinal
tract bacteria and assisting in digestion.
Also, cranberries may inhibit the ability of H. pylori bacteria to cause ulcers and could
reduce dental plaque, Dr. Catherine Neto, an associate professor of chemistry at the
University of Massachusetts Dartmouth, tells the Chicago Tribune. Her work also has
shown that in cell cultures cranberries reduce the growth of tumor cells from the colon,
breast, and prostate.

Protect against pesticides
While the health benefits of berries are clear, there can be a downside to eating them
Berries are among the top sources of pesticides in our diets, reports Newsmax Health
Contributor Vera Tweed, and simply washing the berries doesn’t make the residue go
away. Pesticides disrupt hormones, contribute to the incidence of cancer, and can
harm the nervous systems of people and pets. In the ranking by the Environmental
Working Group of the 49 worst foods containing pesticides, strawberries ranked third
worse, blueberries scored fifth, red raspberries scored 23, and cranberries were 33rd.

What to do? Buy certified organic when you can, and ask your local farmers whether
they use pesticides, she advises. (They may not use them, and yet don’t make it a
point to make that claim.) Also, tell your local supermarket you don’t want produce
with pesticides, and ask your neighbors to do

 

• < Prev
• Next >