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| Tuesday, March 10, 2009 |
| Berries, Berries Everywhere! |
There are strawberries, blueberries, raspberries and the newly popular goji and acai berries. Berries are everywhere these days and everyone seems to be talking about their health benefits. They are in everything from yogurt and smoothies to muffins and cookies. Berries seem to be the new super food. Fortunately, I like berries. They really do provide some great health benefits!
Strawberries – Strawberries are delicious by themselves (or better yet dipped in chocolate) but they are also quite nutritious. Strawberries are very high in vitamin C. They also contain high levels of antioxidants and phytonutrients which fight off free radicals in the body. Free radicals cause cell damage and can contribute to the development of things like heart disease and cancer. In addition to vitamin C, strawberries are also a great source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids. Fresh strawberries are highly perishable so try to eat them within a few days of purchase. Always remove any strawberries that have mold because they can contaminate the rest of the bunch.
Blueberries – Blueberries have long been considered a super food. They are low in calories and high in nutrients. They are the fruit ranked highest in antioxidant capability meaning they can really help destroy those free radicals. Blueberries contain anthocyanins which are powerful free radical fighters. They have even been linked to preventing macular degeneration, improving brain function and helping prevent ovarian and colon cancer.
Raspberries – These are my favorite! They are high in vitamin C, folate, iron and potassium and also provide high amounts of insoluble fiber (thanks to all those little seeds). They also contain some soluble fiber pectin which helps control cholesterol levels. This fruit is a good source of ellagic acid and other cancer-fighting antioxidants. They are also an excellent source of salicylic acid, a compound closely related to aspirin that may inhibit arteriosclerosis (hardening of the arteries). Try some raspberry jam on your toast tomorrow.
Goji Berries – This is one of the new popular berries. They too are filled with antioxidants that can help protect against cancer and heart disease. They are also rich in vitamin A which can help boost immune function, protect vision and may help prevent heart disease. Some research suggests that goji berry extracts may boost brain health and may protect against age-related diseases such as Alzheimer's. There is not as much research on this berry as there is on the ones mentioned above, but they are definitely high in antioxidants and do have some health benefits. They may interact with anticoagulant medications such as coumadin so ask your doctor if you are taking a blood thinner.
Acai Berries – Pronounced (ah-sigh-ee) berry. This berry has been in the news a lot lately. They are full of antioxidants and high in healthy fats. About 50% of the fruit is fat with 74% of those being unsaturated fats such as Omega-3, Omega-6 and Omega-9. These healthy fats can help to control the bad LDL cholesterol and maintain the good HDL cholesterol in our body. They are also high in amino acids and protein. Vitamins and minerals found in the acai berry include, vitamin A, B1, B2, B3, C, E, calcium, potassium, magnesium, zinc and copper. They are also high in fiber. Enjoy them plain, dried or in juice.
The USDA recommends you eat a variety of fruits and vegetables each day. Berries are a great way to get a few of those servings while piling up on vitamins and minerals as well as antioxidants. Try some berries today. I just had an acai berry smoothie yesterday and I can’t wait to have another one. Once you start eating or drinking berries, you won’t be able to stop!
- Jennifer
Sensei Talks: Eating red & blue will help your weight loss efforts
Sensei Talks: Fruit for Dessert
Labels: fruits and vegetables, healthy eating, Jennifer
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posted by My Sensei @ Tuesday, March 10, 2009   |
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