The Role Of Berries In Your
Have a Berry Healthier You Did you know that berries contain
phytochemicals? These are the compounds that are contained in
fruits or vegetables that help prevent us from contracting
certain diseases and disorders.
Cranberries and blueberries can help prevent bladder
infections. Blueberries and strawberries are anti-cancer fruits
that taste great too. Red raspberries and black raspberries
also contain anti-cancer properties and powerful antioxidants
that can slow the signs of aging and help keep us healthy.
Another ingredient that berries contain is lutein. Lutein is
important for eye health. Just one cup of strawberries contains
more than 100 mg of vitamin C. This is an important vitamin for
health immune systems. We also need vitamin C to help prevent
wrinkles in our skin. Berries that you may not be as familiar
with are: Bilberries, currants, gooseberries, loganberries, and
Tips for picking healthy berries: Locate fruit farms that
sell fruit at roadside stands and who do not use chemical
pesticides on their produce plants. Look for colorful, firm and
ripe fruit bodies. Healthy berries do not have mold or mushy
spots on them. Always gently wash your berries before you serve
them. Frozen berries can also be healthy, but the thawing
process will make them less firm then fresh ones.
Serving Berries: Berries can be eaten without doing anything
other than washing them. They are also great as garnishes or to
be baked into pies, cobblers or other tantalizing desserts, as
long as you prepare them with natural sweeteners and no
You can serve them covered in granola or to dip in a fruit
dip or splashed with half and half or some other milk
alternative such as soymilk There are a few berries that do
require a little sweetness when eating them and they are:
Cranberries, gooseberries and lingonberries.
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These berries are very tart tasting. An alternative to sugar
filled jams and jellies are to find preserves made without the
sugar added. Berries contain phytochemicals - naturally
occurring antioxidants that add flavor, color and scent. It's
the phytochemicals that give berries their beautiful, rich
colors of blue, purple, black and red. It is also what gives
berries that disease-fighting and cell-protecting capability.
Berries also contain vitamin C that our skin needs to stay firm
and supple, and our cartilage, joints and blood vessels need to
It is also used by our body to neutralize
pollutants and used by our body to produce antibodies and is a
natural antihistamine. Berries also contain fiber that protects
us against colon cancer, lowers our risk for heart disease
because it helps to lower our LDL-cholesterol levels and it
also regulates blood sugar levels so important to diabetics.
Fiber also aids in weight control by controlling our appetite
so we feel full and eat less.
Fresh fish is an excellent source of omega-3
fatty acids and these omeg-3 fatty acids help
to reduce inflammation and can reduce your
Berries contain folic acid (folate), which is
important in fighting colon cancer, lowering our
LDL-cholesterol levels and reduces the risk of fetal neural
tube birth defects such as spina bifida. These powerful
phytochemicals in berries help to prevent diseases like cancer,
diabetes, high blood pressure and heart disease. Berries may
also help reverse the effects of the natural aging process, and
may help to improve memory and our motor skills ability.