“Fortunately for strawberry lovers, one serving of berries offers
96 mg of vitamin C, or 160% of the Daily Value.”
Every day, it seems as though research confirms strawberries are an important part of a healthy diet. Eating just one serving of strawberries, or about eight of these sweet fruits a day, may help improve heart health, lower the risk of developing some cancers and lower blood pressure.
The heart health and anti-cancer power of strawberries comes from their phytonutrient content, while the potassium in strawberries helps maintain normal blood pressure.
Research also shows that individuals who eat strawberries on a regular basis have higher blood levels of folate, vitamin C, phytonutrients and a higher intake of fiber than those who don’t eat strawberries. So, it appears that by including strawberries in your diet, they might just help you achieve and maintain a lowered risk for developing certain diseases.
Further, in a study published in the Annals of the Rheumatic Diseases, subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts. Fortunately for strawberry lovers, one serving of berries offers 96 mg of vitamin C, or 160% of the Daily Value.
“Blueberries may improve motor skills and reverse the short-term memory loss that comes with aging…”
For quite a long time, healthcare professionals and scientists didn’t give the little blueberry its due, since it had relatively low vitamin C content when compared with other fruit. Then, it was discovered that the blueberry was a nutrition powerhouse, a super food loaded with phytonutrients and a fruit that had benefits unlike any other.
With their powerful antioxidant protection, blueberries can improve nighttime vision, promote quicker adjustment to darkness, and promote faster restoration of visual clarity after exposure to glare. According to the USDA Human Nutrition Research Center on Aging, laboratory studies show a diet including blueberries may improve motor skills and reverse the short-term memory loss that comes with aging or age-related diseases such as Alzheimer’s. Researchers have also identified a compound in blueberries that helps to reduce the risk of infection.
Clearly, blueberry’s time has come, so add them to your shopping list and enjoy both their flavor and health benefits.
“Fresh blackberries were recently identified as a top cancer fighter”
Blackberries are a soft and delicate fruit which grow on thorny bushes or trailing vines. Actually, they are a drupelet, or a cluster of fruits, like a bunch of grapes, and the seed inside each drupelet contributes to the berry’s nutrient value. Fresh blackberries were recently identified as a top cancer fighter. As a matter of fact, studies show blackberries have one of the the highest antioxidant contents per serving of any food tested.
In a 2006 study published in The American Journal of Clinical Nutrition, scientists indicated that blackberries’ antioxidant content of 5.75 millimoles per serving was far above that of other foods. This means that regular consumption of blackberries may have a positive impact on health, athletic performance and disease risk.
Anthocyanins, or the “flashy flavonoid,” give blackberries their glossy, dark color, and it’s this powerful phytonutrient that’s been shown to protect the brain from oxidative stress and may even reduce the effects of age-related neuronal conditions such as Alzheimer’s disease and dementia.
Blackberries have also been shown to have beneficial health effects in the fight against cancers of the GI tract, like colon cancer, so don’t overlook these little berries when at the market. Need blackberry or other berry recipe ideas? Check out what our Healthy Recipe file has to offer
“Raspberries are low in calories and fat, cholesterol-free, high in fiber and a good source of vitamin C, folate, potassium and magnesium”
Raspberries can be found in assorted colors including gold, black and purple, but red raspberries are the most common. These fruits are as nutritious as they are beautiful.
Raspberries are low in calories and fat, cholesterol-free, high in fiber and a good source of vitamin C, folate, potassium and magnesium. New research even suggests that eating red raspberries may prevent cancer by inhibiting the abnormal division of cells and promoting the normal death of healthy cells.
Raspberries are also are rich sources of Vitamin C and the flavonoids quercetin and gallic acid, which have been shown to play a role related to a person’s heart health and in the prevention of cardiovascular diseases, obesity and age-related decline.
Interestingly, raspberries contain ketones. Raspberry ketones are similar to capsacin found in red pepper that’s known for its ability to inhibit the growth of cancer cells. In Japan, red raspberry ketones are currently being used as a weight loss supplement, though much more research is needed to determine if keytones are at all effective in weight management.
Until then, there’s enough, credible research to indicates enjoying raspberries as part of a healthy diet is a smart thing to do.