Give berries star status!
“The earlier people start a diet that’s high in blueberries and strawberries, the better”
Quote from Dr. Rim of Harvard Medical School in connection with a study published in 2013.
Did you know that berries are one of the healthiest things you can eat?
And that they can help counteract premature ageing? When I talk about diet and health, I’m talking about the importance of establishing positive little habits. One of the habits I recommend is enjoying these wonderful little berries for breakfast. Not only are they sweet and tasty, but when they form part of a healthy diet, they also top the list of beneficial foods that can reduce the risk of a number of diseases, including diabetes, cardiovascular disease, some cancers, and dementia. What’s more, they can help us stay at the top of our mental game. Berries are one of the most nutritious things we can eat. In addition, many of them are easy to get hold of, by either growing them at home or picking them in the wild. Strawberries, raspberries, blackberries, cherries, cranberries, aronia, lingonberries, wild strawberries, redcurrants, blackcurrants, and, not least, blueberries are just a few of the berries that deserve star status.
Why are berries so nutritious?
Various berries contain healthy fibres and vitamins, such as vitamin C, and they’re also low in fat and calories. In addition, berries contain important antioxidants that protect against damage from free oxygen radicals. Red, blue, or dark violet berries contain an antioxidant called anthocyanin. Together with other substances, it’s believed that anthocyanin contributes to the positive effects of the berries on the body. Since the colour pigment anthocyanin is mainly present in the skin, it means that small berries with a lot of skin contain more of this useful colour pigment. This means that small berries with a strong dark colour like blueberries and blackberries top the list! Scientific studies have looked at the effect of berries at the cellular level as well as in animal studies and in studies on humans. It has been found that substances in berries such as anthocyanin, among other things, help to reduce the risk of inflammation in the body, various cancers, high blood pressure, cardiovascular disease, diabetes, and dementia such as in Alzheimer’s disease.
”Brain berries”
Blueberries are sometimes called brain berries. This is because scientific studies support the belief that the regular consumption of blueberries and other berries such as blackberries and strawberries can have a positive effect on brain cells. Among other things, it has been seen that memory and cognitive functions such as thinking and managing information can be improved when you eat blueberries regularly. It’s believed that this is due to three different factors: the positive effect on inflammation, improved cell survival, and the strengthened ability of cells to communicate. In this way, scientific studies have shown that berries can counteract the premature ageing of the brain and reduce the risk of age-related diseases. A study from 2016 showed that people with a mild cognitive impairment (a risk factor for developing Alzheimer’s disease) who received the equivalent of one cup of blueberries a day for 16 weeks saw improved memory and brain function compared with those who did not get any blueberries. The brain was also examined using MRI imaging, which found increased activity in those who ate the blueberries. Interest in blueberries and their positive effect on the brain has also led people to now look at their effect in children. A study by Professor Claire Williams from Reading University in the UK supports the belief that anthocyanins in blueberries can also have a positive effect on memory function in children. This is an area that will certainly receive more attention in the future.
Berries can contribute to a healthier heart
In addition to their positive effect on the brain, blueberries also reduce the risk of certain cancers and strengthen the cardiovascular system. An 18-year study of information from the Nurses’ Health Study II about the diets of 93,600 women aged 25 to 42 showed a reduced risk of heart attack in those who regularly ate berries. The women who ate strawberries and blueberries three or more times a week were at a 32 percent lower risk of having a heart attack than those who ate berries once a month or less often. This also applied to women who otherwise had a high intake of fruit and vegetables. It is thought that this is due to the colourful pigment anthocyanin found in blueberries and strawberries, as well as in other dark red and dark blue berries. Anthocyanin is believed to help lower blood pressure and improve vascular function.
Blueberries also have a positive effect on our gastrointestinal system and contain a natural jelly substance, pectin, which neutralises the stomach and can have both a constipating and laxative effect. This is why most stomachs tolerate blueberries well.
Which berries are best to eat?
A varied diet is always best as different nutrients work better together and can even enhance each other’s effect. When it comes to berries, a good rule of thumb is to eat a few berries every day. All the red, blue, and dark violet berries not only contain the beneficial colour pigment anthocyanin, they also contain other key substances that may be specific to a particular variety. For example, strawberries and raspberries also contain ellagic acid, which reduces the risk of skin damage from the sun and certain cancers. Blackcurrants are a real vitamin C bomb! They contain a whopping 120 mg of vitamin C per 100 grams, compared with an orange, which contains just 60 mg per 100 grams. And cherries are believed to improve sleep and have been seen to increase levels of the sleep hormone melatonin.
Easy ways to eat more berries:
• On yoghurt or porridge
• Great to use in salads and mixed with vegetables
• As a snack with a few nuts
• In smoothies with a banana to increase sweetness
• Both in and as a decoration on desserts
My advice:
Aim to eat a few berries every day. When they’re not in season, frozen berries are just as good. When eating shop-bought berries, remember to wash them thoroughly as, unfortunately, they may have been heavily sprayed.
