BERRIES PACK POWERFUL NUTRITIONAL PUNCH

BY JOHN SCHIESZER

The Mediterranean diet is ranked as one of the most healthy on the planet. The name derives from the geographical region surrounding the Mediterranean Sea (which includes Spain, Italy, Greece, Turkey and Tunisia), where this diet has been adopted for centuries. It incorporates different types of food that are mostly unprocessed and plant-based and are typically found in this area (fruit, vegetables, nuts, grains, legumes and extra virgin olive oil, as well as lean proteins and fish).

Extensive studies have consistently indicated that individuals who follow this diet live longer and have a lower incidence of major chronic illnesses such as cardiovascular diseases and Alzheimer’s. However, it may be best to also think about berries. Whether you opt for strawberries, cranberries, blueberries, raspberries, blackberries or salmonberries, they are wonderful functional foods.

“It’s important to add berries to any diet,” says Sandra J. Arévalo Valencia, director of Community Health & Wellness at Montefiore Nyack Hospital in New York. “Berries are one of those ‘superfoods’ because of the great amount of nutrients they have in them that make the immune system stronger to add protection against infections. They also protect against other diseases due to the vitamin C, dietary fibre and antioxidants.”

In addition, she says, latest research indicates that some components of berries known as flavan-3-ols may be beneficial for heart health and protect against diabetes. Valencia said the best advice is to eat a large variety of berries because, although similar, some berries have different nutritional content. “If we compare blackberries and strawberries, for example, strawberries have more potassium but less fibre. Eating a variety of berries, you get the benefits of all. Even salmonberries are different and necessary because they have more vitamin B6 than their counterparts.”

In addition to being an outstanding source of nutrients, berries can also benefit the stomach as microbiome-promoting natural fibre and other bioactive plant compounds like anthocyanins. A review of 23 randomised controlled trials found that berry intake is linked with beneficial effects on markers of heart disease risk, such as blood pressure, cholesterol, artery function and blood sugar.

Eating more fruit and vegetables, including berries, seems to protect the brain. Compounds found in berries not only protect the brain from oxidative stress but also counteract other factors linked to Alzheimer’s disease. In addition, studies suggest berries may help protect against the negative effects of a high fat diet and help boost a person’s mood and decrease the risk for developing depression.

Nutritionists recommend you refrigerate unwashed berries in their packages or in a single layer in a spacious container with a loose-fitting, breathable cover. If they begin to over ripen, transfer them to the freezer. They are then ready for smoothies, oatmeal topping, baking or sauces whenever you want them. Frozen berries, which are available year-round, are often less expensive. They tend to be just as tasty and nutritious, and have a long storage life.

If you’re concerned about the high sugar content in most berries, there is no need. Scientists have found that the sugar in berries is contained within the intact structure of the food, greatly slowing the speed of digestion. Other compounds in berries, such as fibre, slow digestion and offset potential harmful effects of the natural sugar.

John Schieszer is an award-winning national journalist and radio and podcast broadcaster of The Medical Minute. He can be reached at medicalminutes@gmail.com.