Imagine a World Without Fresh Strawberries, Blueberries & Blackberries
What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to our diet?
Berries are loaded with vitamins, minerals and micronutrients that provide a host of health advantages. Some of these benefits are fairly recent scientific discoveries
All berries contain similar amounts of vitamin C, but a single cup of Strawberries has 150% of the Dietary Reference Intake (RDI). Additionally, berries are relatively low in calories; one cup of Strawberries contains 49, while Blueberries have 84.3
Just about anyone can eat berries in moderation, including those on a vegetarian, vegan, paleo or Mediterranean diet, provided it is actually fruit with no additives such as sugar, and they pay attention to the fructose amounts ingested.
Strawberries, blueberries and blackberries have been tapped for their ability to lower oxidative stress, which News Medical calls “an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.”
One study says: “Oxidative stress is a normal phenomenon in the body (which) can also be viewed as an imbalance between the pro-oxidants and antioxidants in the body. …The harmful effect of free ROS (reactive oxygen species) and RNS (reactive nitrogen species) radicals causing potential biological damage is termed oxidative stress. The primitive steps in development of cancer, mutation, and ageing are the result of oxidative damage to the DNA in a cell. A list of oxidized DNA products has been identified currently which can lead to mutation and cancer.”
Another study indicated that Blueberries, Blackberries and Raspberries exert the most antioxidant energy of the most common fruits, with the exception of pomegranates.
Notably, Blueberries are an example of a food that contains antioxidants associated with cognitive improvement, along with reductions in neurodegenerative oxidative stress.
A study in Italy revealed that about 2 cups of blueberries can protect against DNA damage, 10 young volunteers were given that amount of Blueberries or a placebo. Blood tests done before and afterward were evaluated, and the Blueberry group showed significantly reduced DNA damage within 1 hour.
In another review, healthy people ate about the same amount of Strawberry purée daily for 30 days, and their oxidants and anti-oxidants leveled out. One pro-oxidant marker was reduced by 38%.
Fruit can be advantageous for our health, but it is important to know that excess amounts of fructose are anything but good for you.
The health benefits are available only when it’s the whole fruit, and nothing but the fruit. Fruit juices, canned varieties and snacks such as fruit roll-ups are often laced with loads of sugar, or high fructose corn syrup.
Check food labels to make sure you’re not bringing a toxic substance into your home for the family to consume, and limit the intake of fructose, including that from fresh fruit, to 15 to 25 grams per day, depending on current health status.
Whenever possible, always choose Organic, whether buying berries or other fruits and vegetables.
Eat healthy, Be healthy, Live lively