To make sure we eat the recommended five portions of fruit and vegetables a day, as creatures of habit we quite often pop bananas, apples, oranges, and maybe the occasional pineapple and watermelon into our shopping basket. However there is now an amazing range of fruit we can choose from, including berries. Although they are often quite expensive, just one cup of berries can provide us with all the super-healthy antioxidants we need in a single day.
Antioxidants help to prevent the formation of free radicals. Free radicals are atoms or groups of atoms that cause damage to our cells, impairing the immune system, and possibly leading to infections and degenerative diseases such as heart disease and cancer, they are also thought to accelerate the aging process. Free radicals are produced in a number of ways; such as exposure to environmental pollutants like tobacco smoke and exhaust fumes, and cooking food at too high a temperature, common when frying food in hot oil or barbecuing. By destroying free radicals antioxidants are useful to help detoxify and protect the body.
Berries also contain high levels of phyto-oestrogens which are beneficial for female reproductive health. They can be helpful with erratic periods, PMS, and menopausal problems.
There is an amazing choice of berries, and as well as being available fresh, we can find them in juices, smoothies and even bags of frozen berries. This article will explore the health benefits of some of the available berries.
Goji berries are the one of the latest foods to be promoted as a super-food. Demand for the small red dried berry, has seen it go from only being available in health food shops, to finding its way to our supermarket shelves.
Also known as wolfberry, the Goji berry has been used in traditional Chinese medicine for hundreds of years for the treatment of kidney and liver problems, and for lowering cholesterol and blood pressure. It is also claimed to be anti-aging, immune boosting and beneficial for the skin and eyes. The berries do indeed contain a powerhouse of nutrients such as:
- 18 amino acids including all of the eight essential amino acids
- Essential fatty acids
- Vitamins, such as; C, A, E, B1, B2, and B6
- Minerals, such as; zinc, iron, copper, calcium, germanium, selenium and phosphorus
- Phytonutrients, such as polysaccharides which help the immune system work effectively
However the main reason for Goji berries becoming known as a super-food, is most probably due to the claim that they are the richest source of antioxidant cartenoids of all known foods.
Traditionally in Chinese medicine, Goji berries have been eaten to increase sex drive and enhance fertility. There is even an old Chinese proverb which warns men not to eat Goji berries if they are travelling away from home. Unfortunately there is a lack of research confirming whether, or how, Goji berries can increase libido. It is thought eating the berries increases androgen levels in the blood. Androgen deficiency in men is thought to cause lowered sex drive, erectile dysfunction, and a low sperm count. The Goji berries affect on fertility, has however been the subject of recent studies. Findings from a study undertaken by Ningxia Medical College in China in 2002, found that polysaccharides present in Goji berries prevented damage to testicular cells and could indeed assist in the treatment of infertility.
It is also claimed that Goji berries can assist with weight loss, mainly due to them containing a number of essential vitamins and minerals needed to keep our metabolism in good working order. The metabolic rate is the rate which the body converts food into energy, the faster your metabolic rate the more efficiently calories are burned and less fat is stored. It is claimed that the polysaccharides present in the berries actually increase the metabolic rate.
It does seem that Goji berries are a very healthy addition to any shopping list. The downside is that Goji berries are very expensive, at the time of writing a 200g bag of Goji berries was £6.38 at Tesco. Also as they are carried thousands of miles from China to reach our stores, so they add to our carbon footprints. We have already become used to consuming bananas and oranges which need to be imported, and the environmental impact of ‘food miles’ is indeed quite worrying.
So can we get the same health benefits from our native berries? As previously mentioned we can get all the antioxidants we need from just one cup of berries a day, and there is a good choice of berries available native to the U.K.
Raspberries are a good source of vitamin C, zinc, calcium, magnesium, manganese, phosphorus, potassium, copper, omega 3 fatty acids, vitamin’s B2 and B3, and they also provide high amounts of fibre in the seeds, which can help control cholesterol levels.
In addition raspberries contain antioxidant flavonoids, which are also antimicrobial and can be useful in preventing the overgrowth of certain bacteria and fungi in the body, such as the yeast candida albicans, which can cause vaginal infections, and may contribute to irritable bowel syndrome.
Raspberries astringent qualities are beneficial to the whole digestive tract. Eating the berries can help with upset stomachs and diarrhoea, and raspberry leaf tea can help with nausea in pregnancy.
Raspberries are a good food for anyone watching their weight. A punnet contains on average 122 calories, contains no fat, and has a low glycaemic load (GL), which means they provide you with energy for longer. Raspberries also contain the highest levels of Zinc of all fruits, which can help the metabolism work effectively and help balance blood sugar levels.
Zinc is important for a healthy immune system, skin health and healing, and growth and development. It is also suggested Zinc is important for mental health and function. Zinc deficiency has been implicated in learning difficulties, dementia, ADHD, and depression. A lack of Zinc has also been associated with lowered testosterone which is essential for male sexual function. One study found that in men with both low testosterone and low sperm counts, the sperm counts were on average 2.5 times higher after seven weeks of zinc supplementation (60mg a day).
Blackberries are an excellent source of antioxidants. In general the darker the berry, the more antioxidant strength they have. They also contain good levels of folic acid, potassium, calcium, iron, beta-carotene, magnesium, phosphorus, fibre, and vitamin C and E. As a bonus they can be picked for free around the countryside from late August to October.
Blackberries are full of the antioxidant anthocyanin, which gives them their black colour, and can strengthen blood capillaries and improve circulation to the brain. Alongside their high levels of vitamin C and E, which can help protect the brain from cognitive decline, they are a good choice for helping to maintain good brain health and mental function.
Strawberries contain more Vitamin C than oranges, and its estimated just 10 strawberries provide 192% of our recommended daily amount. They also contain, vitamin A, B6, K, folic acid, beta-carotene, potassium, iron and fibre.
Swedish botanist Linnaeus, who specialised in medicinal plants recommended strawberries as a cure for arthritis, gout and rheumatism. He cured himself of gout by eating only strawberries, which probably worked due to their cleansing and detoxifying properties. Strawberries high iron content is also useful for anyone suffering from fatigue or anaemia.
According to Dr David Lewis, a cognitive neuropsychologist, combining strawberries and chocolate is a recipe for happiness. Together they offer a pleasurable feel good taste sensation. Scientists believe the folic acid and iron content in strawberries, may boost our mood by enabling serotonin to be transported more efficiently around the body. Chocolate contains tryptophan which the brain needs to make serotonin. Read more about the mood enhancing effects of strawberries and chocolate on: Food for Thought: Why Strawberries and Dark Chocolate Make for the Happiest Easter Ever
There are so many berries to choose from, and there are many health benefits to including them in your diet. They are all full of antioxidants which can help fight infections, and prevent degenerative diseases such as heart disease and cancer, as well as helping us stay looking and feeling younger for longer. Eating a mixture of berries can ensure you get a full range of health benefits.
“Let food be thy medicine and thy medicine be thy food”
Hippocrates
Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;
The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
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