NUTRITION WATCH

The Total-Body Benefits of Berries

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Berry benefits

Learn about the surprising ways berries boost health.

By Brierley Wright EatingWell July/August 2008

When it comes to health, berries have a fabulous reputation. Blueberries are packed with antioxidants, called anthocyanins, that may help keep memory sharp as you age, and raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fiber, a nutrient important for a healthy digestive system. But if you need more reasons to dig into summer’s sun-kissed little fruits, look no further than two new studies, which suggest that berries may be good for your heart and your bones as well.

In a study of 72 middle-age people published recently in the American Journal of Clinical Nutrition, eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health. Included in the mix were strawberries, red raspberries and bilberries—similar to blueberries—as well as other berries more common in Finland (where the research was conducted): black currants, lingonberries and chokeberries.

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Healthy Berry Recipes
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USER COMMENTS — Add Your Comment

Who needs another excuse to love berries!!?? Not this woman. lol Summertime, and the smoothies are E-Z. I always have an abundance of fresh and frozen berries on hand. :0)

Susan R., Las Vegas, NV

I never knew that berries is really that good for other deases. I thought that they are good for antioxidant only. Something new that I learn today. Thank you.

Norliza, Kuala Lumpur, WP

berries recipes

ina friesen, Abbotsford, b.

Any suggestions for people with severe diverticulitis. The seeds in berries can land some of us in the hospital or worse.

Bob H., Dayton, OH

I never knew that blueberries improve bone density. That's awesome!

Tammy, Grand Rapids, MI

I love berries but I am diabetic. How do they impact on a person's blood sugar? I know there are some fruits, such a grapes, that shoot up my blood sugar. Any comments on this?

Linda, Cedar Hill, MO

Great article Brierley!! Puts an immediate emphasis on not only berries by getting the right kinds of beeries in your diet. Yes they are all good, but some - like everything - are better than others. Bear in mind that all this talk of anthocyanins (why we're told to drink red wine and each chocolate) and polyphenols is great. And why it sounds scary and geeky it all comes down to your intake of Antioxidants. These are what protect your cells from oxidative stress or to put it mildly the natural destructon of our cells that happens naturally. Like rusting or the browning of an Apple. Antioxidants can only be found in plants and if you increase your intake of fruits and vegies, make sure you also include a wide variety of colors of these fruits and vegies (red, brown, yellow, green, purple, white etc.) as it is the color that gives you phytonutrients (they're good too). Linda makes a great comment as well. While consuming these things you do need to be careful of sugars - especially the fake kind. Juices are typically sweetened to make them pallatable. If it's naturally occuring sugar then be sure your intake is within the range of your diabetes (aka check with your doc). Disease begins with a damages cell and if that cell has it's "replicate" switch in the "on" position when it is attacked by a free radical (they're not good) that cell will replicate over and over and over.....eventually you end up with something you likely really don't want. Antioxidants in your system will seek out the damaged cells and work to fix them from the inside out - before a free radical gets to it. More antioxidants = less free radicals = healthier cells = healthier you = A good thing. Great article and great site. Shawn www.thegreatproduct.com/details

Shawn, Vancouver, BC