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Berries: Nature’s Nutrition Nuggets

Berries are superstars when it comes to nutrition and flavor. These colorful, sweet fruits hold a plethora of health benefits in a convenient little package. We’ll explore the overwhelming benefits, but also some things to keep in mind when consuming berries to benefit your overall wellness.

How do Berries Grow?

The most commonly consumed berries – blackberries, raspberries, strawberries, cranberries and blueberries – are grown throughout the world. Blackberries and raspberries are cane berries. The plant “crown” is next to the ground, and the berries grow on woody stems, or canes, that extend from the crown. Strawberries also grow from a central crown at soil level, but the leaves, fruits, runners and roots all grow directly from the crown instead of a cane. Cranberries grow on low-lying vines like strawberries but need very specific soil and water conditions found in bogs. Blueberries grow on bushes that are woody shrubs.

 

Berry Benefits

The benefits of berries are closely linked with the actions of antioxidants contained within the berry. Antioxidants are a broad category of molecules that reduce stress on cells in the body. Polyphenols, which are a plant-based subcategory of antioxidants, have even more specific health benefits.

  1. Antioxidants
  • Berries are loaded with antioxidants like Vitamin C, anthocyanins and quercetin. Blueberries generally have the highest levels, with blackberries a close second.
  • Antioxidants reduce stress and inflammation, both of which are linked to chronic diseases like cancer and heart disease.
  • One cup of strawberries can give you 100% of your daily Vitamin C.
  1. Heart Health
  • Multiple studies suggest that regular consumption of berries can lower LDL (bad) cholesterol, reduce blood pressure and improve blood vessel function.
  • Blueberries have high flavonoid content, which helps blood vessels relax so that blood flows more smoothly.
  1. Blood Sugar Regulation
  • Berries are high in fiber. This helps to control blood sugar levels by slowing down digestion and decreasing blood sugar spikes.
  • Antioxidants may allow muscle and fat cells to better absorb blood sugar so that the pancreas does not have to release as much insulin.
  1. Gut Health
  • Berries contain prebiotic fiber that nourishes beneficial gut bacteria.
  • Healthy gut microbiomes alleviate symptoms of inflammation and are associated with improved digestion.
  1. Anti-Cancer
  • Preliminary evidence is promising for berries as part of a cancer-preventive diet.
  • Ellagic acid and other polyphenols in berries have shown anti-cancer properties.
  • Berries decrease inflammation and protect against DNA damage as well as proliferation of pre-malignant and malignant cells.
  1. Memory and Cognitive Function
  • Polyphenols may improve brain function and delay decline by improving neuron function and neuroprotective proteins.
  • They may increase blood flow to areas of the brain associated with improved memory and attention.

 

Berry Risks

Berries have an overwhelmingly positive effect on health. However, there are a few things worth keeping in mind, especially if there is a sensitivity to some of the chemical components found in berries.

  1. Pesticide Exposure
  • Berries often appear on the Environmental Working Group’s (EWG) Dirty Dozen list due to pesticide residues.
  • Pesticides in the soil can be absorbed into the roots and fruit
  • Peer-reviewed studies show organic produce doesn’t decrease the risk of exposure.
  • But…. the USDA has found that 99.8% of tested food samples have pesticide residues well below EPA safety levels with over 25% having no detectable residue.
  1. Allergies and Sensitivities
  • Some may experience allergic reactions with symptoms ranging from oral itching to hives or anaphylaxis.
  • Strawberries contain histamines and can especially be a problem if there is an allergy to birch pollen.
  • Excess intake may cause gas, bloating or loose stools due to high fiber content. Fiber may also interfere with the absorption of minerals such as iron and calcium.
  1. Oxalate Content
  • Blackberries and raspberries contain moderate levels of oxalates, which can contribute to kidney stone formation in susceptible individuals.
  • Excess oxalate can interfere with the absorption of calcium and magnesium.
  1. Interactions
  • Some compounds in berries may interact with medications.
  • High-dose cranberry supplements can interact with blood thinners like warfarin.
  • Blueberries may interact with medications for diabetes, anti-anxiety drugs and some medications that are metabolized by the liver.

 

Meal and Food Preparation Ideas

  1. Salads

A sprinkle of blackberries or blueberries can add a bit of sweetness to a green salad. A nice combination might include arugula, goat cheese and a balsamic vinaigrette.

  1. Smoothies

Any berry can be blended with other vegetables like spinach. Add a little Greek yogurt and a banana for a heart-healthy anti-inflammatory breakfast. A spoonful of chia seeds can add extra omega-3s and fiber.

  1. Baking Substitutes

Berries can be substitutes for other types of fruit. Fresh berries can significantly reduce sugar content when used in place of dried fruit. Keep in mind that baking time or liquid content may need to be adjusted.

  1. Sauces and Dressings

Use raspberries or blackberries to create sauces for poultry or pork. The tartness of berries can add balance to a savory dish. 

 

Final Thoughts

  • Antioxidants are important disease-fighting compounds, and berries are packed with them!
  • How much? 1-2 servings per day (1 cup fresh berries = 236 ml= 1 serving)
  • Berries can develop a fuzzy white coating. If more than ¼ of berries in a bunch are moldy, it’s best to get rid of all of them.
  • How to store? To keep them fresh, soak the berries for 5-10 minutes with 1-part white vinegar and 3-parts water. Rinse in cold water and dry thoroughly. Store them in the fridge in an open container on a paper towel.