A berry beneficial food
Blueberries are the latest healthy food phenomenon[1]. Recently there has been buzz about Acai[2]. Before that it was red grapes and wine[3]. Scientists now know that all berries provide benefits, which indicates that we should eat a variety of berries rather than just the fruit of the month.
The compounds that give berries their red, violet, purple and blue colors have potential anti-cancer and heart disease properties including antioxidant, anti-inflammatory, and cell regulatory effects.[4]. The actual compounds include: Anthocyanins, Catechins, Resveratrol, Tannins and Flavonoids, Polyphenola, Quercetin, Dietary Fiber, Ellagic Acid, ORAC (Oxygen Radical Absorbance Capacity), Phytochemicals, Rutin, Salicylic Acid and good old Vitamin C[5].
Specific benefits include:
- Protection Against Night Blindness
- Protection Against Cancer
- Protection Against Heart Disease
- Protection Against Tract Infections
- Protection Against Memory Loss and Cognitive Decline
- Anti-Inflammatory Action
- Protect the Liver From Toxins
- Provide Vitamins, Minerals and Fiber
- Omega 3 Fatty Acids
It's important to note that no one berry offers every benefit. That's a good reminder that the FDA recommendation of 5 or more servings or fruits and vegetables is a good one. Other fruits like apples and citrus also provide complementary benefits.
And fruits aren't the only source of some of these beneficial compounds. Other anti-oxidant rich foods include: chocolate, tea, and red wine, which also have been linked to lower heart disease risk.
References
- [1] Journal of the American Dietetic Association , Volume 97 , Issue 10 , Pages S199 - S204
- [2] Journal of Agricultural and Food Chemistry 54 (4) 1222–1229
- [3] Flavonoids in Cell Function: 219th National Meeting of the American Chemical Society, San Francisco, California, USA, March 29-30, 2000
- [4] Nutraceutical and Specialty Lipids and Their Co-products, CRC Press, 2006
- [5] Food Research International Volume 33, Issues 3-4, April 2000, Pages 211-217
About the Author:
Recovering psychotherapist and Mac geek, Michael lives in the beautiful Pacific Northwest. He is a hypnotherapist and weight loss expert.
His site is Mystic Cowboy
Article Source: ArticlesBase.com - Health Benefits of Berries
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