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(HealthNewsDigest.com) – There is no doubt that berries are one of nature’s special products offering the highest concentration of antioxidants in any food. Berries hold potential clinical applications in areas such as cancer prevention, memory loss, and lowered cardiovascular risk. Most of the evidence currently comes from animal and cell tissue studies with limited human research, but the evidence is promising. Here’s why you should eat more berries.
Due to their high antioxidant values berries are health promoting in a wide range of diseases where oxidative processes are important. Exactly what does that mean, you’re thinking?
Using oxygen in the body is critical to life, but in the process damaging compounds called free radicals are formed. It’s believed that free radials promote cancer, heart disease, dementia, cataracts and macular degeneration, and they may contribute to aging. Natural plant compounds like berries, rich in antioxidants, seek out and deactivate free radicals. This stops the damage that could be caused by free radicals and protects you from diseases.
One test, the ORAC (Oxygen Radical Absorbance Capacity) analysis measures the antioxidant capacity of foods. The more free radicals a food can absorb and deactivate the higher the ORAC score. Researchers suggest we consume 3,000 to 5,000 ORAC units a day, but most of us average only 1,200 because we eat so few fruits and vegetable. Berries have very high ORAC values. One cup of blueberries has 5486 ORAC units, 1 pomegranate 5089 ORAC units, 1 ounce of goji berries 5054 ORAC units, 1 cup of blackberries 4654 ORAC units, 8 strawberries 3520 ORAC units, and 1 cup of raspberries has 2789 ORAC units. Don’t get overwhelmed by this list of ORAC values. Keep it simple, it berries often.
Both animal and cell tissue research shows that the compounds resveratrol and quercetin, found in berries, have anti-tumor actions interfering with cancer cell communication and growth. There is limited human research in this area but what is available seems to support the findings of animal studies.
A wide range of animal and cell tissue studies show that berries have anti-viral, antibiotic and anti-fungal properties. It is believed that tannin compounds in berries acts as the antimicrobial agents killing viruses (mulberry), bacteria (blueberry and cranberry) and fungus (strawberry).
The connection between berry consumption and cognitive health is growing stronger. Flavonoids and polyphenols accumulate in the brain over time with long term berry consumption. These substances not only protect the brain by acting as antioxidants and anti-inflammatory agents but they help in cell signaling, brain plasticity, and protect the brain from injury, stress and shock. Animal studies have shown that blueberry and strawberry extracts help with memory function and protect against memory decline. And, some preliminary findings suggest that berries may be helpful in the treatment of Parkinson’s disease.
It is not surprising that berries are protective against heart disease given their antioxidant and anti-inflammatory properties. Strawberries, in particular seem to protect against blood clots in humans.
One major concern about eating berries regularly is the potential for ingesting pesticides. Strawberries frequently appear on the list of fruits with the highest pesticide levels. Interestingly, blueberries are among the fruits with the lowest pesticide levels. Little is know about the possible negative health effects of long term ingestion of small amounts of pesticides. But, a great deal is known about the long term benefit of eating berries regularly. Keep in mind that conventionally grown berries have low pesticide residues. And, you can reduce your pesticide intake by buying organic berries or choosing those varieties known to have little residue.
Eat berries often. They are a berry good choice.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with 12 current titles and sales in excess of 7 million books. The books are widely available at your local or on-line bookseller.
Current titles include:
The Complete Food Counter, 3rd ed., 2009
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
The Diabetes Carbohydrate and Calorie Counter, 3rd Ed., 2007
The Calorie Counter, 4th Ed., 2007
For more information on Jo-Ann and her books, go to The Nutrition Experts
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