Why do berries get so much attention when it comes to preventing cancer? It's because of their many phytochemicals, like antioxidants and flavonoids!
The National Cancer Institute states that antioxidants
protect cells from damage caused by harmful molecules called free radicals.
Several laboratory studies show antioxidants may slow or prevent the
development of cancer. The best sources of antioxidants come from a healthy
diet that includes plenty of fruits and vegetables.
When it comes to fruits, it is hard to beat the nutrient profile of berries. According to the American Institute for Cancer Research, there are many cancer fighting nutrients that can be found in all types of berries including:
Blueberries are among the most powerful sources of antioxidants. The cancer fighting phytochemicals found specifically in blueberries include anthocyanosides (one of the most potent antioxidants) and resveratrol (also found in the skin of red grapes).
Strawberries are also good sources of antioxidants and folic acid, and are excellent sources of Vitamin C, which has shown to decrease risk for esophageal cancer. One cup of strawberries provides 100% of your daily recommendation of Vitamin C. In fact, strawberries are a richer source of Vitamin C than oranges!
Raspberries' dark red color comes from flavonoids. These compounds work with fiber to promote health and disease prevention. Ellagic acid, found in raspberries (and in other berries) is being studied for anti-estrogen properties, especially beneficial for fighting certain breast cancers.
Blackberries, like blueberries, are a great source of anthocyanosides. The other phytochemicals, vitamins and minerals found in blackberries help to strengthen the immune system in order to deactivate free radicals and reduce cancer risk.
For more on the nutrient profile of blueberries, strawberries, raspberries and blackberries, click here!
While all these components have promise in reducing risk of cancer and
promoting a healthy body and immune system, we don't know for sure that it's
not something else in the berries, or a combination of things that are doing
the most good. There is a unique combination of health promoting chemicals in
all plant foods that a pill can never replace.
The bottom line is that in order to get the beneficial nutrients found in berries, don't expect pills, powders or supplements to do the trick. You've got to eat the real thing!
Julie Lanford is wellness director for Cancer Services, a non-profit in Winston-Salem, NC. She is a registered dietitian, licensed nutritionist and a broad certified specialist in oncology nutrition. Lanford developed www.CancerDietitian.com a healthy living website for Cancer Services that translates evidence based nutrition guidelines into consumer friendly messages for everyday life.