Berries for Health

RASHMI GOPAL RAO

Let food be thy medicine and medicine be thy food – Hippocrates

Health is the greatest wealth – and too priceless a resource to squander

An investment in health, most often, translates into eating right. In fact, every time you eat, it is an opportunity to nourish your mind and body. Consuming fresh vegetables and fruits, wholesome nuts and minimally processed food is often the key to good health. And speaking of fresh foods and summer, few foods are healthier than those luscious berries. Delicious, juicy and loaded with nutrients, they make for a refreshing treat on hot summer days!

Strawberries and raspberries are not true berries; from a botanical view point, they are aggregate fruits. They are packed with nutrients and can be enjoyed the same way as other berries.

HEALTH BENEFITS GALORE

High in fiber and with a low glycemic index, berries pack a punch in terms of nutrition. They are a very rich source of antioxidants and have a positive influence on blood sugar levels. Antioxidants keep free radicals under control and help fight many diseases. Additionally, berries are rich in vitamins and minerals, including vitamin C, manganese, potassium, copper, folate etc. They also have antiinflammatory properties and are know to positively impact heart health. The benefits and properties may vary from berry to berry, so let us look at the benefits of three popular and delectable ones.

STRAWBERRIES

Nothing screams summer like a bunch of juicy red strawberries with cream. Loaded with antioxidants and plant compounds, strawberries are excellent for heart health.

“Strawberries are a rich source of phytochemicals (ellagic acid, anthocyanins, quercetin, and catechin) and vitamins (ascorbic acid and folic acid), that have been highly ranked among dietary sources of polyphenols and antioxidant capacity,” says Luke Coutinho, holistic lifestyle coach, integrative and lifestyle medicine. “Chiefly known for their anti-inflammatory and antioxidant actions, a few recent studies demonstrate that they help in cellular functions like cell metabolism, cell survival, etc,” he says.

He further adds that two widely known antioxidants in strawberries are anthocyanin and ellagic acid. The former is responsible for the strawberry’s bright red color, and increases once the berry ripens. These compounds are essential for heart health and also help in weight loss. Strawberries are also an exceptional source of vitamin C, which is good for immunity and skin health.

Apart from being good for skin and hair health, strawberries work wonders for those with Type 2 diabetes. “Strawberries are also known to exhibit protective effects towards cancer, driven by ellagic acid and ellagitannins, which are known to stop the growth of cancer cells by inhibiting tumor growth and reducing inflammation in the body” adds Coutinho.

RASPBERRIES

A flavorful berry with multiple benefits, raspberries are full of vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin, which are all powerful antioxidants.

“Raspberries are known to slow down the aging process and also ease inflammation and relieves it. It is a good idea to freeze raspberry while storing them; it increases its shelf life,” says Rajat Jain, dietician, founder and director of Health Wealth Diet Clinic. A perfect fruit that can be had all year around, raspberries have a favorable effect on arthritis, diabetes and even obesity.

“They also contain plant chemicals called flavonoids, which have antioxidant effects,” says Coutinho. “They are beneficial in cases of heart ailments, constipation (due to their high fiber content), eye health, inflammation, skin health, and cancer.”

BLUEBERRIES

Often touted as a superfood, blueberries are packed with potassium and vitamin C and are known to be the king of antioxidant foods.

“It is called the mind food because it makes your mind more alert and is known to be helpful in treating Parkinson’s disease,” says Jain. “It reduces inflammation in cardiovascular diseases.”

Blueberries also help fight several human cancers.

“The anticancer potential of berries is due to the phytochemicals present in them,” says Coutinho. “Studies also show that the anticancer effects of these berries can counteract, reduce, and also repair damage resulting from oxidative stress and inflammation.”

VERSATILE FRUITS You should always have berries fresh and whole rather than blended in a juice or a smoothie as it reduces the nutritional content and fiber.

“Even dried or frozen berries can be consumed, either as is, or as a topping over oatmeal, porridges, granola, yogurt, dessert, etc.

However, it is important to check labels of frozen and dried berries as most contain added sugars. While looking for jellies or jams, people can opt for all-fruit spreads without added sweeteners and fillers” quips Luke Coutinho.

While berries are one of the most nutritious foods in the fruit family, it is also necessary to make sure that they are grown well, without using chemicals and pesticides. Since it is consumed whole, it is best to opt for organically grown ones and to wash them thoroughly before use.