Berry, berry good for you
What's red, blue, or purple and berry berry good for you? Of course, it's berries, the first fruits of the summer season. They are the little jewels of the fruit world. What gives berries their beautiful color - their pigments - is what makes them so good for you.
The pigments contain phytochemicls and flavinoids, potent antioxidants that may help prevent certain diseases, support the immune system and keep cells operating at maximum efficiency.
Its a fancy word, but phytochemicals actually just means "plant chemicals".
And now some more fancy words: anthocyanins, ellegic acid, quertcin, pterostibene are all phytochemicals that are present in berries and that act as antioxidants.
What is an antioxidant, then, and how do they work? Antioxidants are natural substances that attract and neutralize highly reactive molecules in the body called "free radicals" that can damage cells and initiate cancer development, heart disease and age-related macular (eye) degeneration.
Different berries have different phytochemicals. Ellegic acid in raspberries, blackberries, cranberries and strawberries help prevent cancer by blocking metabolic pathways that can lead to cell changes that initiate cancer.
Anthrocyanin gives berries a red color, and has been proven in studies to inhibit the growth of lung and colon cancer and leukemia. Pterostilbene is still another antioxidant that also affects metabolic process to decrease the development of cancer. It is toxic to breast cancer cells.
It also is useful for diabetics, because it has the ability to lower blood glucose levels. It is also an antifungal agent. Abundant in blueberries. It has the added benefit of helping to lower cholesterol. Big name, big positive health effect!
Aside from their cancer protective role, berries have vitamins, minerals, fibre, natural sugars and are low in calories. Blackberries are high in manganese which helps in joint and connective tissue health and insulin regulation.
Raspberries have niacin, good for the nervous system, and strawberries are very high in Vitamin C, good for the immune system, the adrenal glands, connective tissue and skin. One cup gives you more than the recommended daily amount.
Cranberries and blueberries can help cure a bladder infection, if taken without added sugar.
No need to seek out exotic fruits from far away places. We have an abundance of varieties of berries right here in the Maritimes, wild and free for the picking. One of my favorites are wild strawberries.
They're tiny, but these ruby colored gems are sweet and flavorful. I think of picking them like a treasure hunt. A wild strawberry and spinach salad is an amazing taste experience. Later in the summer, wild raspberries and blackberries are another tasty find.
Berries are, of course, best picked fresh. What you don't eat while picking are best stored in the refrigerator right away in a moisture proof container. It is suggested that they not be washed until ready for eating, because they will deteriorate too quickly otherwise,
Berries are easy to freeze. They usually require just rinsing to be ready to pop into air tight bags and then the freezer. Frozen berries can easily be blended into smoothies, or made into tasty desserts.
Jam making is a little more labor-intensive. In order to get the best nutrition from berries, it's a good idea to go easy on added sugar. If life is just a bowl of berries, life most certainly is sweet and should be savored.
n Elaine Mandrona is a locally based registered nutritional consulting practicioner who advises people on nutrition and weight loss, as well as a Nutritionist with Healthier for Life Nutrition and Weight Loss Centre. If you would like to reach her, please phone 874-8142.
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