Berries--The Best Overall Fruits for Your Health

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http://www.mercola.com/2003/sep/24/berries_health.htm

 

 

Berries--The Best Overall Fruits for Your Health

 

 

 

By Dr. Joseph Mercola

with Rachael Droege

 

 

 

Berries are among the best fruits on the planet. Not only do they taste great,

but they are densely packed with a variety of potent phytochemcials that can do

wonders to normalize and improve health. They are also high in fiber and

relatively low in sugar, so they won’t stimulate severe insulin swings if eaten

in moderation.

 

 

 

The best way to eat berries is in their raw, natural state, as heating and

freezing can damage antioxidants. However, some antioxidants will remain even

after heating or freezing.

 

 

 

Different types of berries do contain varying levels of nutrients, and can

therefore be more beneficial for certain types of illness. You can find out the

details of some of the most common and most nutritious berries--blueberries,

cranberries, strawberries and raspberries--below.

 

 

 

Blueberries

 

 

Researchers at the USDA Human Nutrition Center (HNRCA) have ranked blueberries

#1 in antioxidant activity when compared to 40 other fresh fruits and

vegetables. They contain powerful phytochemicals, such as anthocyanin, which is

the pigment that gives blueberries their color.

 

 

 

Blueberries are associated with numerous health benefits including protection

against urinary-tract infections, cancer, age-related health conditions and

brain damage from strokes. They may also reduce the build-up of so-called " bad”

cholesterol, which contributes to heart disease and stroke.

 

 

 

The European blueberry, bilberry, is also known to prevent and even reverse the

most common cause of blindness, macular degeneration.

 

 

 

Additionally, blueberries contain vitamins A and C, zinc, potassium, iron,

calcium and magnesium, and are high in fiber and low in calories.

 

 

 

We now carry delicious organic blueberries in our store. These berries, from

eastern Canada, are smaller and sweeter than your typical store-bought

blueberries and make a great complement to many meals.

 

 

 

Cranberries

 

 

 

Along with their well-known usefulness in treating urinary-tract infections,

cranberries also protect against cancer, stroke and heart disease.

 

 

 

Cranberries are rich in polyphenols, a potent antioxidant, and researchers have

found that they may inhibit the growth of human breast cancer cells and reduce

the risk of gum disease and stomach ulcers. They have also been found to

decrease levels of total cholesterol and “bad” cholesterol in animals.

 

 

 

Many people associate cranberries with store-bought cranberry juice. I would not

use this as your source of cranberries, however, as the juice is high in sugar

that will weaken your immune system and overall health. You can find pure

cranberry juice, but it tends to be expensive and doesn’t taste too great.

 

 

 

To achieve the maximum health benefits, it’s best to eat whole, raw cranberries.

They taste especially great when added to vegetable juice.

 

 

 

Strawberries

 

 

Strawberries came in second to blueberries in the USDA’s analysis of antioxidant

capacity of 40 fruits and vegetables. They are also rich in dietary fiber and

manganese, and contain more vitamin C than any other berry (more than any other

berry).

 

 

 

Among strawberries’ antioxidants are anthocynanins and ellagic acid, a

phytochemical that has been shown to fight carcinogens. Antioxidant compounds

found in strawberries may also prevent the oxidation of LDL ( " bad " ) cholesterol,

and thereby help fight the development of heart disease.

 

 

 

Strawberries are also high in folic acid, dietary fiber and potassium.

 

 

 

Raspberries

 

 

Raspberries are rich in anthocyanins and cancer-fighting phytochemicals such as

ellagic, coumaric and ferulic acid. They also contain calcium, vitamins such as

A, C, E, fiber and folic acid.

 

 

 

Some of the fiber in raspberries is soluble fiber in the form of pectin, which

lowers cholesterol. Raspberries have also been found to protect against

esophageal cancer and other cancers.

 

 

 

Please note that fruit juices should be avoided as they contain a large amount

of fructose. Each glass of juice, even those with no sugar added, has more sugar

than a glass of soda. Although the sugar it contains is fructose, it will still

negatively affect your immune system.

 

 

 

If you like to have your berries in a liquid form, Berry Living Fuel is a great

alternative to fruit juice. Readers of this newsletter are likely familiar with

the highly nutritious Living Fuel offered on this site. Berry Living Fuel,

coming soon, contains the same concentrated sources of vitamins, minerals,

proteins, essential fats, enzymes, co-enzymes, herbs, botanical extracts, and

soluble and insoluble plant fibers as the original but now has the added

nutrition and great taste of organic blueberries, cranberries, strawberries and

raspberries. Each serving contains 120 to 130 grams of whole, organic berries

that are freeze-dried and powdered.

 

 

 

As with all fruits, I do recommend that you eat berries in moderation. If you

eat too many berries the carbohydrate will increase your insulin levels. This is

partially compensated for by the fiber in the whole fruit, which helps delay the

absorption of sugar.

 

 

 

Eating small amounts of whole fruits will not provide tremendous amounts of the

natural sugar fructose, however, and therefore should not be a problem for most

people.

 

 

Provide YOUR Feedback on This Article Now

Are berries a regular part of your diet? Do you have any berry recipes that you

would like to share?

 

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under the " Vegetables/Fruit " sub category.

 

 

Related Articles: Berries: A Great Source of Plant Antioxidants

Diet Help for Urinary Tract Infections

 

Raspberries Helpful for Throat Cancer

 

Blueberry Hamburgers for Your Health

Blueberry Glut Might Benefit Your Brain!

Berries May Fight Arterial Disease

 

 

 

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