[attach id=261206 size="medium"]Evidence from lab studies shows that berries have powerful effects on both the body and the brain.[/attach]
On a lighter note this week, how can eating berries help our health? It is well known that berries are highly recommended as one or more of your five-a-day.
They are also classed as super fruits. The potent body benefits of berries make them an ideal ingredient at any time of year. But they are especially perfect for summer picnics, to include in your morning smoothie or to mix and freeze to help to cool you in the summer heat.
Whether you prefer strawberries, blueberries, cranberries or the more exotic goji berries, take a handful of these pint-sized powerhouses to help keep your heart healthy, your vision clear and your brain sharp, among the many other health benefits listed below.
Blueberries – these are beneficial for your brain. They can boost memory and may even help ward off dementia. When a small group of older adults with early signs of memory decline drank two cups of blueberry juice every day for three months, they saw significant improvements in their ability to both learn and remember things.
Eating 60g of strawberries a day for six months can improve pre-cancerous lesions in the oesophagus and may even prevent them occurring in the first place
Strawberries – these may also have the power to protect against cancer of the oesophagus. This is one of the top 10 causes of cancer death throughout the world. Eating 60g of freeze-dried strawberries a day for six months can improve pre-cancerous lesions in the oesophagus and may even prevent them occurring in the first place. This is according to research from Ohio State University.
Cranberries – beneficial for your urinary tract. I am sure you will have heard that cranberry juice is a remedy for cystitis and other urinary tract infections. However, there is science to support this remedy. Laboratory research shows that drinking cranberry juice has a detrimental effect on the bacteria responsible for urinary tract infections. Studies carried out on humans suggest that people who drink it regularly, especially women, are less likely to suffer from these types of infections.
Black raspberries – these are beneficial for your digestive system. Studies carried out by researchers lead to the belief that black raspberries may be useful for the prevention and treatment of ulcerative colitis, an inflammatory bowel disorder that can increase the risk of colon cancer. Freeze-dried black raspberries had a potent anti-inflammatory effect in mice with chemically-induced ulcerative colitis, although these studies have yet to be carried out in a trial on humans.
All berries – are beneficial for your heart. Finnish research suggests that eating berries may have heart-protecting effects. When middle-aged men and women ate two portions of berries (100g plus a small glass of berry drink), or a placebo, every day for two months, the berry-eaters saw systolic blood pressure reductions of up to 7.3 mmHg, while levels of HDL (good) cholesterol rose by more than five per cent.
A second group who ate an assortment of bilberries, loganberries, blackcurrants, strawberries, chokeberries and raspberries also showed positive changes in the function of their platelets (specialised blood cells involved in clotting).
What makes berries different to other fruits and what is the secret ingredient that helps our bodies?
Although berries contain beneficial micro and macronutrients such as vitamins, minerals, folate and fibre, their various biological properties have been largely attributed to their high levels and wide variety of phytochemicals, including flavanoids, tannins and phenolic acids.
In particular, anthocyanins (the flavonoid pigments that give berries their bright colours) appear to have a wide range of antioxidant, anticancer and anti-inflammatory properties. Laboratory studies have offered evidence that berries have powerful effects on both the body and the brain.
Introducing berries into your daily life should be easy. As already mentioned, making smoothies for breakfast or as a quick snack in between meals is an excellent way to ensure you have your daily dose. Making these into ice lollies for children to enjoy is a good way to encourage them to take their regular berry benefit.
Some other ideas are:
Strawberries – top with organic yogurt for a low-calorie dessert or dip in melted, low-fat brie cheese.
Blueberries – add a handful to cereals and yogurt, blend into smoothies or put on a bagel with cream cheese.
Blackberries, raspberries and boysenberries – blend them with 100 per cent fruit juice and heat to make a sauce for lean meats, such as fish and chicken.
Cranberries – add a cup of fresh or frozen cranberries to bread recipes. Add dried cranberries to salads.
Finally, to illustrate how important berries are to health, there is even a symposium held to discuss these fruits. The 2013 Berry Health Benefits Symposium, held in North Carolina, the US, allows scientists to share their latest research findings.
The symposium considers original research relating to the theme of berry biochemical composition, cancer prevention, cardiovascular health, metabolism regulation, brain ageing and other health properties of berry fruit.
kathryn@maltanet.net