Berries for Better Health

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At our house, the arrival of fresh berries always is an anticipated event, whether we’re gathering wild berries, harvesting our own fresh from the garden, or buying them at our local farmers’ market or favorite store. Eaten just as they are, berries are exceptionally delicious, with all the appeal of a snack food—just rinse and eat. When the summer sun brings their flavor to peak perfection, fresh-picked berries are undoubtedly one of the highlights of summer foods. And whether used fresh in salads or cooked in recipes from appetizers to desserts, berries make just about any food taste better.

As the crown jewels of summer, berries contain some of nature’s most powerful antioxidants for a host of health benefits, such as lowering the risk of certain cancers and heart disease, and strengthening your body’s natural defenses.

Although berries are small, they are brimming with an overwhelming number of beneficial compounds, such as anthocyanins, catechins, quercetin, ellagic acid and pterostilbene, a relative of the powerful antioxidant resveratrol found in grapes and red wine. These naturally occurring substances help neutralize free radicals—unstable oxygen molecules that damage body cells in ways that lead to disease and aging. The numerous phytochemicals present in berries also offer further health benefits with preventive, protective and other functional properties. In fact, blueberries, blackberries, cranberries, strawberries and raspberries possess some of the highest antioxidant capacities among fresh fruits.

In addition to offering a storehouse of phytochemicals, berries also are packed with dietary fiber—nondigestible carbohydrates and lignins that help support digestion and bowel regularity as well as maintain normal blood sugar, cholesterol levels and a healthy heart. Beneficial nutrients like vitamin C, vitamin E, calcium and folic acid also are “berried treasures” found within these tasty fruits. Simply put, eating berries on a regular basis might just be your hedge against cancer, heart disease, diabetes, hypertension, Alzheimer’s and other chronic and degenerative diseases. Now that’s something worth chewing on.

RECIPES

BLUEBERRY COLADA SMOOTHIE
MAKES 2 TO 3 SERVINGS

Blueberries are incredibly good for you. At a mere 80 calories per cup, blueberries offer a good source of vitamin C, fiber, potassium, lutein and a host of phytochemicals.

2 cups fresh or frozen blueberries
1 cup ice, if using fresh blueberries
½ cup light coconut milk
½ cup pineapple juice
1 ripe banana
1 tablespoon honey, if desired