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By
Dr. Joseph Mercola
with Rachael Droege
Berries are among the best fruits on the planet. Not only do they
taste great, but they are densely packed with a variety of potent
phytochemcials that can do wonders to normalize and improve health.
They are also high in fiber and relatively low in sugar, so they
won’t stimulate severe insulin swings if eaten in moderation.
The best way to eat berries is in their raw, natural state, as
heating and freezing can damage antioxidants. However, some antioxidants
will remain even after heating or freezing.
Different types of berries do contain varying levels of nutrients,
and can therefore be more beneficial for certain types of illness.
You can find out the details of some of the most common and most
nutritious berries--blueberries, cranberries, strawberries and raspberries--below.
Blueberries
Researchers at the USDA Human Nutrition Center (HNRCA) have ranked
blueberries #1 in antioxidant activity when compared to 40 other
fresh fruits and vegetables. They contain powerful phytochemicals,
such as anthocyanin, which is the pigment that gives blueberries
their color.
Blueberries are associated with numerous health benefits including
protection against urinary-tract infections, cancer, age-related
health conditions and brain damage from strokes. They may also reduce
the build-up of so-called "bad" cholesterol, which contributes
to heart disease and stroke.
The European blueberry, bilberry, is also known to prevent and
even reverse the most common cause of blindness, macular degeneration.
Additionally, blueberries contain vitamins A and C, zinc, potassium,
iron, calcium and magnesium, and are high in fiber and low in calories.
We now carry delicious and convenient Wild
Blueberry IQ Softgel Capsules in our store that are made from
whole fresh blueberries -- and contain 40mg of potent disease fighting
anthocyanins per capsule -- more than any other available supplement!
Cranberries
Along with their well-known usefulness in treating urinary-tract
infections, cranberries also protect against cancer, stroke and
heart disease.
Cranberries are rich in polyphenols, a potent antioxidant, and
researchers have found that they may inhibit the growth of human
breast cancer cells and reduce the risk of gum disease and stomach
ulcers. They have also been found to decrease levels of total cholesterol
and "bad" cholesterol in animals.
Many people associate cranberries with store-bought cranberry juice.
I would not use this as your source of cranberries, however, as
the juice is high in sugar that will weaken your immune system and
overall health. You can find pure cranberry juice, but it tends
to be expensive and doesn’t taste too great.
To achieve the maximum health benefits, it’s best to eat whole,
raw cranberries. They taste especially great when added to vegetable
juice.
Strawberries
Strawberries came in second to blueberries in the USDA’s analysis
of antioxidant capacity of 40 fruits and vegetables. They are also
rich in dietary fiber and manganese, and contain more vitamin C
than any other berry (more than any other berry).
Among strawberries’ antioxidants are anthocynanins and ellagic
acid, a phytochemical that has been shown to fight carcinogens.
Antioxidant compounds found in strawberries may also prevent the
oxidation of LDL ("bad") cholesterol, and thereby help
fight the development of heart disease.
Strawberries are also high in folic acid, dietary fiber and potassium.
Raspberries
Raspberries are rich in anthocyanins and cancer-fighting phytochemicals
such as ellagic, coumaric and ferulic acid. They also contain calcium,
vitamins such as A, C, E, fiber and folic acid.
Some of the fiber in raspberries is soluble fiber in the form of
pectin, which lowers cholesterol. Raspberries have also been found
to protect against esophageal cancer and other cancers.
Please note that fruit juices
should be avoided as they contain a large amount of fructose.
Each glass of juice, even those with no sugar added, has more sugar
than a glass of soda. Although the sugar it contains is fructose,
it will still negatively affect your immune system.
If you like to have your berries in a liquid form, Berry Living
Fuel Rx is a great alternative to fruit juice. Readers of this newsletter
are likely familiar with the highly nutritious Living
Fuel Rx offered on this site. Berry Living Fuel, coming soon,
contains the same concentrated sources of vitamins, minerals, proteins,
essential fats, enzymes, co-enzymes, herbs, botanical extracts,
and soluble and insoluble plant fibers as the original but now has
the added nutrition and great taste of organic blueberries, cranberries,
strawberries and raspberries. Each serving contains 120 to 130 grams
of whole, organic berries that are freeze-dried and powdered.
As with all fruits, I do recommend that you eat berries in moderation.
If you eat too many berries the carbohydrate will increase your
insulin levels. This is partially compensated for by the fiber in
the whole fruit, which helps delay the absorption of sugar.
Eating small amounts of whole fruits will not provide tremendous
amounts of the natural sugar fructose, however, and therefore should
not be a problem for most people.
Related Articles:
Berries:
A Great Source of Plant Antioxidants
Diet Help
for Urinary Tract Infections
Raspberries Helpful
for Throat Cancer
Blueberry Hamburgers
for Your Health
Blueberry Glut Might Benefit
Your Brain!
Berries May Fight Arterial
Disease
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