Beneficial Berries
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Nutrients in foods can form a platform for good health, and berries truly top the list as being some of the healthiest foods available. Often being classified as “superfoods”, berries, with their array of beneficial vitamins, minerals and phytonutrients, have also been called in research “champions of disease prevention”.
Overall, berries typically contain beneficial levels of vitamin C, with strawberries and currants containing over 100 percent of the recommended daily amount in just a one cup serving. Vitamin C is valuable in supporting good immune function and is a powerful antioxidant that can help prevent some diseases associated with toxins and everyday wear and tear. In general, berries also contain helpful levels of magnesium, iron, potassium, and manganese.
Many edible berries, including blueberries, blackberries, raspberries, elderberries, mulberries, strawberries, aronia berries, currants, and others, provide nutrients credited with impressive health benefits. Benefits range from supporting neurocognitive and brain health, to improving cardiovascular, immune, and nervous system functioning. They also offer particular value in benefitting eyesight, combating viruses, and in preventing oxidation of cholesterol and heavy metals. Berries have also been shown to help improve blood vessel health and improve blood sugar regulation.
Berries that contain ellagic acid, such as raspberries, strawberries, and blackberries, can benefit liver and pancreas health, and more. Berries that are deep purple, black, and blue in color, including aronia berries, blackberries, blueberries, elderberries, black raspberries, dark currants and mulberries, contain several beneficial antioxidant polyphenols including anthocyanins and resveratrol.
These compounds are especially recognized for:
- boosting immunity
- benefitting cardiovascular health
- supporting eye, immune, and urinary tract health
- helping to lower the risk of some forms of cancer
- supporting multiple aspects of brain health and in helping reverse brain damage
Elderberries are especially prized for their help in fighting viruses and bacteria, as well as expelling congestion from the lungs, helping transcend colds and flu. Elderflowers are also helpful in this regard, even offering several additional vitamins and anti-fungal and anti-inflammatory properties. Elderberries can be eaten fresh or made into a syrup. Elderflowers can be made into a tea, adding a squeeze of juice from a lemon or a bit of raw honey to increase its benefits.
Want to boost your berry intake? Here are a few ideas:
- enjoy fresh by the handful
- garnish as a topping to a favorite breakfast grain (oats, millet, etc.)
- add into smoothies and salads
- make into a fresh fruit spread (simply puree with maple syrup) or into jam
- layer in parfaits
- freeze in ice cubes and add to drinks
- sweeten up baked goods, such as muffins, scones, bread, fruit bars, pies, and cobblers