Berry season is here and there are many reasons to indulge.
Berries have many positive health and they taste great.
To start, they are a low glycemic sugar choice that supports
and efficient fuel source for your body. For all of you who
have followed my nutritional advice in the past - low glycemic
choices get a five star rating. All berries are nutritious, but
here are a few highlights:
Strawberries
Just one cup of strawberries has 140 per cent of the
recommended daily supply of Vitamin C. Only one cup of
strawberries a day can keep the doctor away. The sugar load of
the two cups of strawberries is equal to one slice of bread. I
think that is amazing. I do not know about you, but two cups of
strawberries would satisfy me more than one piece of bread.
Strawberries are also packed with "flavonoids," known to
prevent "LDL" or the bad cholesterol from damaging heart
arteries, therefore decreasing heart disease risk. Strawberries
also have a compound called "ellagic acid," which has been
shown to prevent normal cells from turning cancerous.
Blueberries
Luckily many grow in our area, and now is the time for picking.
Blueberries are high in pectin which is a soluble fiber that
has been proven in research studies to support reduction in
cholesterol. These awesome berries are low in calories and
offer a good supply of vitamin C, along and a good dose of
potassium. In the past, blueberries were used as a remedy for
the flu, due to a component called anthocycin, which has a mild
antibiotic property that prevents bacteria from multiplying.
Well, blueberries would not be my first choice if I had the
flu, but it goes to show, blueberries are a natural, healthy
food choice that supports health. Blueberries also have an
incredible antioxidant affect that supports anti-aging and
illness.
Raspberries
These are one of my favorite berries. Raspberries also contain
Vitamin C, although much less than the other berries.
Raspberries have a potassium, folate and also some iron.
Raspberries are also antioxidant rich, as well as being high in
pectin.
Blackberries
Blackberries are equally nutritious, having Vitamin C, pectin
and antioxidants as well. Here's interesting fact about
blackberries: those with aspirin allergies should avoid
blackberries as they contain the compound "salicylate," which
is found in blackberries and also in aspirin.
We are now in the berry season, so take advantage of these
awesome fruits. Although we can access fruit all year around,
when the fruit is in season the health benefits are higher.
When fruit is able to ripen in the sun, vitamins, mineral,
flavonoids and other healthy compounds are at their highest. So
add berries to your daily food choices.
Berries are sweet enough to eat without adding sugar. Eat them
alone, on top of salad, as a dessert, in a smoothie or with
yogurt.
If you are looking for a snack, stop at the grocery store, buy
berries and enjoy them on your way home. This is much better
for you than drive-thru junk food. Try it, you may be surprised
at how much better you feel.
Karen Hourtovenko RN(EC), is a health and wellness consultant from Sudbury who writes columns about healthy living for Northern Life.
