Superberries!

What you will learn

 
- Berry Good Information: What is so super about berries – anthocyanin, ellagic acid, fibre and more
- Berry Delicious Prescription: Quick and delicious ways to enjoy berries

 
Berry Good Information

It is berry season and this is a great time to enjoy all the natural goodness packed in such a tiny sweet package. Berries just might be the sweetest little superfood ever. Don’t let their small size and sweet nature fool you though.

The blueberry in particular has more antioxidants than any other fruit or vegetable for its size! One serving of blueberries has the same amount of antioxidants as five servings of broccoli. Amazing! It is for this reason (and because they are so berry berry good) that I have them daily on oatmeal, salads or in smoothies. Keeping frozen blueberries in the freezer ensures you can enjoy them when fresh is not available.

Anthocyanin is a polyphenol that gives berries their bright colours beckoning us to eat them saying “Pick me! Pick me!” The colour and antioxidant power of blueberries is concentrated in the skins. Anthocyanin works alongside vitamin C and a team of others to fight off disease. Wild blueberries are usually smaller and therefore, they have relatively more skin and a higher concentration of antioxidants. Don’t be too picky when you are berry picking though. Any berries are better than none.

Anthocyanin also helps produce collagen and this makes for good quality tissues including our blood vessels. These help to dilate our blood vessels and in conjunction with folate help to prevent clot formation which is obviously important in the prevention of heart disease and stroke. Studies have shown that people who eat one serving daily of strawberries have lower blood pressure.

Ellagic acid is another polyphenol in berries that has been shown to stop the formation of tumors. An animal study found that diets with a high 5% portion of the diet coming from strawberries and raspberries had a decreased risk of esophageal tumors. Studies have also shown that people who ate the most ellagic acid were three times less likely to develop cancer than those who ate little or no dietary ellagic acid. Another study found that consumers of ellagic acid were 70% less likely to die of cancer. Researchers in Montreal have found that ellagic acid is almost as powerful as certain substances developed by the pharmaceutical industry to prevent tumour angiogenesis. Raspberries, blackberries and boysenberries are particularly high in ellagic acid (22mg/serving) as well as strawberries at (9 mg/serving). Cranberries, blueberries and nuts also have ellagic acid.

Studies have also shown that people who have a daily cup of blueberries perform 5% better on motor skills. A study from the USDA Human Nutrition Research Center on Aging found that rats fed the the equivalent of 1/2 – 1 cup of blueberries had improved memory, coordination and balance. Studies also suggest antioxidants can decrease our risk of Parkinson’s and Alzheimer’s too. Berries just might be what the doctor ordered to keep us mentally as well as physically fit.

Blueberries are high in the soluble fibre pectin which is good for waste and waist management. Because berries are high in fibre and have a very low glycemic index they are helpful in balancing our blood sugars. This is great news for controlling those sneaky sugar cravings. These little berries will satisfy that sweet tooth in a healthy way.

Cranberries and blueberries are also helpful in preventing urinary tract infections by reducing the ability of E. coli to stick to the lining of the urinary tract.

What about juices?

Beware of added sugar, artificial sweeteners and anything on the label your grandmother wouldn’t recognize. The healthy fibre and antioxidants are concentrated in the skins of berries. Favor those juices with sediment (berry skin) in the bottom for an extra nutritious boost. Commercial juices don’t necessarily have to be bad. Commercial pomegranate juices have three times as many antioxidants as red wine or green tea. However, juice is higher in calories and often lacks the fiber so favor the whole fruit over juice. It can be great though to add a splash of natural fruit juice to water or sparkling water to create your own flavored water without the added chemicals in commercially prepared flavored water.

What about dried fruit?

Although a lot of the goodness is in the skins of these berries, they are often sprayed with pesticides and other chemicals. So fresh and organic is your top choice. When fruit is dried, a lot of the antioxidants are concentrated (except for vitamin C) which is great. Unfortunately, the chemicals are concentrated too. Strawberries are one of the dirty dozen ( more on that in another article) meaning that they are one of the most heavily sprayed with pesticides and it gets in the seeds that we eat on strawberries because they are on the outside and part of the edible fruit and can’t just be washed off. Therefore, generally choosing organic when it comes to strawberries is worth your spare change. Blueberries and cranberries aren’t part of the dirty dozen but when possible, I try to choose organic. Beware of added preservatives (sulfites) and sugar to optimize the fuel that becomes you.

How do I freeze berries?

To freeze your own berries, spread DRY blueberries or raspberries on wax / parchment paper one layer thick. Place in freezer. Once frozen, then you can transfer to a freezer bag

 
Berry Delicious Prescription: Quick and Easy Ways to Enjoy Berries

1. Enjoy fresh, frozen or dried berries on oatmeal or breakfast cereal.
2. Add berries in or on whole grain pancakes.
3. Add berries to low fat yogurt to give a big boost of flavor, nutrition and colour.
4. Salads. Any and all berries add a wonderful burst of flavor to compliment a salad. Toss strawberries, feta and slivered almonds onto spinach and enjoy.
5. Add berries into your homemade muffins.
6. Frozen berries in a blender with a banana, juice, milk, or yogurt make a quick smoothie.
7. Frozen berry pops will keep your kids and you happy on a hot summer day.

 8. Make your own cranberry sauce.
9. Dark chocolate dipped strawberries are one of my favorite trays to bring to a party. None of the appreciative guests  will have any idea that you have their health as well as their happiness at heart.
10. Of course, eating them on their own may be the quickest, easiest and best of all. Fresh, local, in season and organic is ideal.

NUTRITION Rx

1 cup of blueberries has:

88 calories, 4 g of fibre, 15 mg of vitamin C and 30 ug of vitamin K. Eat a handful of blueberries a day to keep the doctor away!

 

Be Good For You.

Shaunna

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