Originally published September 14 2005
Let berries give your health a boost
by Mike Adams, the Health Ranger, NaturalNews Editor
Adding berries to your diet will pack a healthy punch since the fruits contain vitamin C, which promotes immune system, bone, skin and tissue health; potassium, which is beneficial in blood pressure control; fiber, which can help with diabetes, high blood pressure and elevated cholesterol levels; and antioxidants, which protect blood vessel walls, promote good vision and protect the body from harmful UV rays.
Blueberries, raspberries, blackberries, strawberries and others not only add color to your favorite recipes, but they are packed with great health benefits.
Science is just beginning to identify and understand the many reasons why you should add these delicious fruit to your diet.
Some of the key nutrients they contain include vitamin C, potassium, fiber, and the many flavonoid phytonutrients (nutrients found in plants that promote health).
Some of its many jobs include helping the immune system, bone, skin, encouraging wound healing, improving iron absorption, and as an antioxidant, protecting tissues from damage.
Dietary recommendations for lowering high blood pressure include eating foods high in potassium.
Berries contain two types of fiber that can come to the rescue.
Similar to cranberries, blueberries contain substances that promote urinary tract health and reduce the risk of urinary tract infections.
Other benefits of berries actually come from the pigments that give them such lovely colors.
Antioxidants help to protect us from ultraviolet radiation, are being studied for their positive effects on the brain, and can help slow tissue aging.
Additionally, antioxidants found in berries help to protect the eye from light damage.
There are other substances, such as ellagic acid, found in raspberries and other berries that slow the growth of harmful bacteria and may prevent cancer cell growth.
Add berries to cottage cheese, ricotta cheese, or frozen yogurt.
Combine blueberries, yogurt, and purple grape juice for a wild purple treat.
For dessert, try a pudding parfait that has colorful layers of berries and vanilla or lemon pudding.
Pamela Stuppy, MS, RD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and at Whole Life Health Care in Newington.
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