Stay younger looking by eating more berries
The best way to maintain a healthy mind and body is not by taking supplements; its by eating right. A great deal of eating right comes from consuming a balanced quantity of fruits and vegetables in our daily diet.
In the fruits category, one of the gifts of nature are berries, a truly wonderful super food which helps tremendously in keeping the body healthy.
We’ll discuss here why berries are good for you, as well as easy recipes for maximizing their intake.
So why are they good for you?
In simple terms, berries are a rich (and tasty) source of antioxidants.
It’s known that antioxidants are molecules that can prevent the oxidation of other molecules in the body. Oxidation is a chemical reaction that produces free radicals, which then start chain reactions which damage other cells in the body and can even lead to cancer(1).
Various environmental factors such as smoking, infection, excessive sunlight and pollution can increase the production of free radicals, although they are formed from normal bodily functions.
This normal process of oxidation and the resulting damage of the body’s own cells and tissues is also what leads to aging. Berries fight aging by retarding this process and hence keep you looking younger for longer.
Examples of antioxidants in berries are Vitamin C, Anthocyanins, Flavonids and Catechins.
The power to prevent cancer
Existing research shows that berries–as part of a healthy diet–can have a major impact on cancer prevention. They seem to be able to do this by interfering with the development of cancerous tumors(2).
Berries–and other cancer fighting fruits and vegetables–all seem to have large quantities of phytochemicals which are nature’s way of protecting plant life from disease, insects and environmental factors. These same phytochemicals–which are neither minerals nor vitamins–are responsible for the bright colors (pigments) of fruits and vegetables and it is very likely that they are responsible for the cancer fighting capabilities.
Many phytochmicals are antioxidants such as Flavonids and Carotenoids (found in tomatoes, mangoes, carrots, corn, and apricots as examples). And research shows that together with other nutrients in fruits and vegetables, phytochemicals can help reduce the risk of heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections(3).
Raspberries or Strawberries?
Raspberries contain large amounts of ellagic acid which is a powerful cancer fighting phytochemical compound. In addition, raspberries contain other polyphenols such as anthocyanidins which are responsible for the very strong antioxidant potential found in berries
Strawberries are another good source of polyphenol phytochemicals such as proanthocyanidin although they contain less ellagic acid than raspberries. Strawberries have about the same antioxidant potential as raspberries.
Wild blueberries are smaller and more flavorful than cultivated blueberries along with having more antioxidant capacity and phytochemicals. In fact, wild blueberries have the most antioxidant potential of all fruits followed by cranberries, blackberries, raspberries and strawberries. The anthocyanidin and proanthocyanidin phytochemicals contained in wild blueberries, strawberries and cranberries are powerful antioxidants. It is the anthocyanidins in blueberries and raspberries that seem to inhibit cancer development.
Cranberries have similar antioxidant and anti-cancer capabilities as wild blueberries. Unfortunately, they are mostly consumed in the form of diluted sugar sweetened juice which as you may guess is not as beneficial(2).
Some ideas for adding them to your diet
Make a bowl of berries and cream. The best thing about berries are they taste so good. So get a variety of your favorite berries together in a bowl with some low fat whipped cream and enjoy as a dessert or snack.
Have a smoothie for breakfast. Get together a banana and six or seven medium strawberries (along with some raspberries or blueberries if you have them). Add a table spoon of honey, half a cup of fat-free yogurt and half a cup of water. Blend together until thoroughly mixed. You can add some ice if you like it cold. And try varying the amount of honey for sweetness and the amount of yogurt and water for consistency.
Make a fruit wrap. Get yourself a low fat tortilla wrap. Spread some Nutella Chocolate on one side (you can substitute honey or low fat cottage cheese). Now add one banana sliced in a line formation. Add four to five medium strawberries sliced on top. Finally add some granola or sweetened oats. Then, fold the wrap like a burrito and enjoy.
A balanced diet is essential
Berries are a super food that not only are great tasting but also extraordinarily rich in healthy compounds. But it is important to realize that they are one of many parts in a healthy diet. In fact, there are many other fruits and vegetables that provide other phytochemicals too.
Bottom line, berries are a terrific source of age and cancer fighting nutrients; just don’t forget to eat your spinach.
Disclaimer: the above information has been presented here for your reading pleasure after research from a variety of sources. These sources are sited and hyperlinked within the article so that you may do further research yourself before taking any action. This article is not written by or reviewed by any medical or other health professional. You should always consult a doctor before making any dietary changes. Over intake of antioxidants especially through supplements can have a toxic effect.
