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(HealthNewsDigest.com) – It’s Berry Month, “National Blueberry Month,” that is! I like to remind everyone that berries are a food that we can enjoy this month and all year long, especially blueberries. Since so many of us are weight conscious, stocking up on berries, red (raspberries, strawberries?), white (white raspberries), and blue (blueberries of course) can really help us to lose. In fact, while berries may be great for breakfast, they can be even better for dessert. We can make our desserts bigger while keeping the calories down by adding berries on the side. So, while everyone around us is discussing what not to eat, I’d like us to focus on what to eat, berries, that is!
Berries are one of the lowest calorie fruits around weighing in between 50 and 70 calories per cup. They’re sweet, juicy, versatile, high in vitamin C, and potassium. And besides all this, research has been presenting evidence about their anti-cancer properties. Berries contain phytochemicals (pigments that give them their color). Cranberries, raspberries, and strawberries contain among others, the phytochemical known as ellagic acid (this scavenges carcinogens), while blueberries contain among others, caffeic acid (this triggers our body to produce enzymes that help excrete carcinogens).
Blueberries may also protect our brain and nervous system from oxidative stress (we are oxygen using creatures). In one study measuring the cellular antioxidant activity of Quercetin in our body (a powerful antioxidant found in fruits), blueberries followed by cranberries had the highest antioxidant activity. Blueberries also contain a family of phenolic compounds called anthocyanosides, another group of mother nature’s disease fighting weapons. This may help the aging process (imagine our brains rusting? Only kidding). “They may decrease inflammation, decrease blood platelet stickiness, and help prevent cataracts”(Today’s Dietician.com). I call this a good deal!
Okay, berries are sweet, low in calories, high in disease fighting properties, and oh so versatile. We can eat them alone raw as a snack, or add them as a topping to a non fat frozen treat. We can bake them in a graham cracker crust in individual ramekins for a single berry pie treat (I like to top this with a tablespoon of sorbet, and a dollop of non fat whipped cream). I also love to combine berries with my daily yogurt, high fiber cereal, and well, I can go on and on. One tip I give clients is to add 1/2 cup of berries to a sliver of pie or cake vs. eating a full piece, to make a bigger volume dessert. Most people report back that they love the different textures, colors, and tastes when they combine berries with a smaller piece of dessert. I think this month makes the perfect time to try!
Want more info on berries? Go to The American Institute of Cancer Research (http://www.aicr.org/site/PageServer?pagename=foodsthatfightcancer_berries) and while we’re there, let’s check out some great berry recipes. Want more info on National Blueberry Month? Declared by the Department of Agriculture back in 1999, here’s the link to the official proclamation http://www.blueberry.org/USDA%20Proclamation.htm
Follow me Junefit every Sunday on Twitter for a new tool taken my book featuring “A Salad a Day” (www.amazon.com/Its-Not-Diet-Creative-Eating/dp/1432743597/ref=sr_1_1?ie=UTF8&s=books&qid=1259605985&sr=1-1)
Here’s to Blueberry Month, berries and who says we can’t have our dessert and be healthy too!
June M. Lay M.S.
JuneFit
Source: Cellular antioxidant activity (CAA) assay for assessing antioxidants, foods, and dietary supplements, J Agric Food Chem. 2007 Oct
It’s “Summertime Salads and the Eating is Easy” series with this week “Junefit’s Mex Salad” posted now at http://www.junefit.com/tips_recipehp.htm
Junefit is included in Google’s top ranked women’s health resources, Scroll Midway http://directory.google.com/Top/Health/Women’s_Health/Resources/
June is Lifestyle Columnist at www.healthnewsdigest.com/news/index.shtml
(c) junefit 2011
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