Berry Health Benefits

Overview

Super foods are loaded with compounds important for a long and healthy life. They contain large amounts of nutrients called antioxidants and phytochemicals which may have the ability to help prevent and, in some cases, reverse the effects of aging, cardiovascular disease, arthritis, diabetes, high blood pressure and certain types of cancer.

Berries such as strawberries, blueberries, raspberries
and blackberries are among the most potent super foods,
and research has shown that eating berries has a positive
and profound effect on health and disease.

Brain Health & Memory

There’s no denying the popularity of blueberries, an all-American fruit that’s good in just about everything from hot oatmeal and savory salsas to home-style pies and healthy smoothies. But blueberries are more than just a versatile, sweet fruit; they’re a powerful weapon in the battle against age-related degenerative diseases such as Alzheimer’s disease and dementia. This is especially encouraging news, since more than 30% of the U.S. population will be over age 65 by 2050.

Research shows that blueberries can actually slow the progression of age-related degenerative diseases, improve learning, memory and motor skills, and this extraordinary health benefit comes from a phytonutrient that also gives the blueberry its jewel-tone color. This phytonutrient is called anthocyanin.

As we age, our brain cells become less effective at communicating with one another. Over time, neurological pathways are lost and brain function declines. Since phytonutrients have been shown to improve communication between cells, blueberries are actually working to slow cognitive decline and maintain or improve brain health.

Cancer Prevention

Promising new research links the consumption of blackberries, raspberries and strawberries with the prevention of cancer.

Once again, it is the mighty phytonutrient content of berries that’s responsible for having this effect, but in this particular case, a phytonutrient called ellagic acid gets the credit.

This compound is located in berry seeds, and various studies have demonstrated that people who consume foods high in ellagic acid are three times less likely to develop cancer when compared with those who consume very little or no ellagic acid.

Other antioxidants in berries including vitamins C and E may also offer protection against cancer and chronic disease. Best of all, cooking doesn’t seem to destroy ellagic acid, so a blackberry salsa or raspberry cobbler will still retain its health properties.

Diabetes

Berries are ideal for a diabetic diet. They’re sweet and delicious, yet low on the glycemic index. The glycemic index is a scale on which carbohydrate-containing foods are ranked. Foods that have a high score quickly raise blood sugar, and foods with low scores only gradually raise blood sugar. Low rankings are those that score below 55; intermediate-GI foods score between 55 and 70, and high GI foods score above 70. Fresh strawberries, blueberries, blackberries and raspberries all have scores below 40.

If you have diabetes, the key to maintaining your blood sugar is to use portion control and, thanks to the low carbohydrate density of strawberries, you can safely enjoy a 1 1/4 cup serving. The diabetic exchange for blueberries is 3/4 cup; the diabetic exchange for blackberries is 3/4 cup, and the diabetic exchange for raspberries is 1 cup.

Important to note, fruits such as berries contain fructose, a natural sugar that doesn’t require insulin to be metabolized, so fruit tends to be well-tolerated. Strive to consume at least two servings of fruit each day, but monitor what works best for you.

Heart Health

Flavonoids are a dizzying variety of more than 6,000 compounds which are found in plants, and they give fruit and vegetables their vibrant blue, red and violet colors. Flavonoids are very powerful antioxidants – even more powerful than vitamin C or E – and research shows that these phytonutrients play a part in reducing the risk of heart disease. Among fruits, berries rank at the top in flavonoid content.

When it comes to increasing the power of flavonoids, vitamin C does the trick. Actually, they have a synergistic relationship: when flavonoids are present, they help vitamin C be a more effective antioxidant, and when there’s lot of vitamin C in the body, the flavonoids do their job a little bit better.

Folate, a B vitamin naturally found in fruits and vegetables, is also important when it comes to heart health. Research has shown that an amino acid called homocysteine is elevated in individuals who may be at risk for heart disease, but findings have also concluded that folate can decrease homocysteine levels.

Strawberries are a good source of folate, and a smart food choice when included as part of a heart-healthy diet.

Immunity

Inflammation is the body’s natural response to injury or infection, but in some instances, the body’s immune system triggers an inflammatory response when there’s nothing to fight off. This is called an autoimmune response.

By eating a healthy diet rich in vitamin C, beta-carotene and vitamin E, you can do a lot to help your immune system stay strong and potentially ward off ailments such as rheumatoid arthritis, tendonitis and even heart disease and some forms of cancer.

Vitamin C has probably been the most-studied, when it comes to immunity, and it’s been shown to increase the production of infection-fighting white blood cells. As a bonus, vitamin C also appears to have an inverse relationship with cholesterol, raising levels of good cholesterol (HDL) while interfering with the conversion of fat to arterial plaque.

The second of the “big three” is beta carotene, probably the most well known carotenoid. It’s believed to increase the amount of the body’s infection-fighting cells.

Last, but not least is vitamin E, a fat-soluble vitamin. Vitamin E enhances immune cells that produce antibodies which destroy bad bacteria. Eating vitamin E-rich foods may also slow some of the decline in immunity that naturally comes with aging.

Fresh fruit, including strawberries, raspberries, blueberries and blackberries contains vitamins C, E and beta carotene, so enjoying berries is a simple way to help your body stay strong.

Joint & Bone Health

Just as proper nutrition can keep your heart healthy and cholesterol levels low, science is beginning to show there might be a link between diet and bone and joint health.

A recent study funded by the USDA’s Agricultural Research Service reported that an increased consumption of carotenoids was associated with some protection against bone loss in both men and women. Carotenoids are natural pigments found in plants which give fruit and vegetables their bright red, orange or yellow color. This is especially encouraging news, since eighty percent of those in the United States with osteoporosis are women, and millions more have low bone mass, putting them at risk for osteoporosis and broken bones.

In another study published in Osteoporosis International, women taking vitamins C and E in combination with exercise during a six-month period did not experience any bone loss, while women receiving a placebo did lose some bone.

Although formal nutrition recommendations about fruit and bone and joint health are still pending, we do know that berries including strawberries, raspberries, blackberries and blueberries are rich in vitamins C and E, so enjoying them with meals or snacks might be a smart, preventive measure.

Vision

Everyone knows that carrots are good for eyesight, but there’s new science indicating fruit does an even better job at keeping our vision healthy.

Scientific findings in the Archives of Ophthalmology state that eating three or more servings of fruit each day may lower your risk of age-related macular degeneration, or ARMD, the primary cause of vision loss in older adults.

Scientists have also linked the phytonutrients lutein and zeaxanthin with healthy vision. Raspberries, in particular, contain lutein. Vitamins C, E and the mineral zinc have also shown the ability to reduce the risk of certain eye diseases and cataract formation.

In Japan, blueberries are very popular and have been nicknamed “the vision fruit.” This is because numerous studies have linked the anthocyanins in the fruit with improved night vision, more rapid eye-adjustment to darkness and a reduction in eye strain.

Weight Loss

Confusing and misleading weight loss advice seems to be everywhere, leaving consumers desperate for credible solutions to shedding pounds. Of course, there isn’t a magic bullet for quick and easy weight loss, and there’s no substitute for hard work, but there are foods that can support healthy weight loss efforts. Berries are among them.

Naturally sweet strawberries, blueberries, raspberries and blackberries are packed with pectin, a type of soluble fiber that promotes a feeling of fullness. It also has the potential to help lower cholesterol and improve insulin resistance.

Berries are also ideal for a weight loss diet, since they’re sweet and delicious without lots of calories or fat. Strawberries are America’s most popular berry, and a one-cup serving only has 53 calories. While they’re convenient as a snack, strawberries can add zip to hot or cold cereal, jazz up a salad or add substance to low-fat parfaits. And don’t let those ripe strawberries go to waste; they’re perfect for smoothies and fruit drinks.

Other berries including blueberries, blackberries and raspberries are also a fresh and healthy addition to a weight loss diet plan. One cup of each berry has less than 84 calories, and just like strawberries, each is packed with nutrition, versatile in the kitchen and cholesterol-free.