February, among others, is Berry Fresh Month. February 2 is Heavenly Hash Day.
We’re opting to write about those bountiful and beneficial berries.
Berries have literally earned a “health halo” in the world of nutrition. In fact, berries have also become the favorite fruit of the public at large. Of all fruits, consumer research finds strawberries the favorite among adults and kids.
Over the past decade, multiple research findings support the health benefits of berries, showing that they have a profound impact on chronic diseases, such as cancer, cardiovascular disease, diabetes and age-related mental decline.
Berry Botany
In botanical terms, a berry is a fleshy fruit in which the entire plant ovary wall ripens into a soft fruit surrounding seeds. Thus, the definition for berries extends to include fruits ilke tomatoes, grapes and avocados. But in common terms, “berries” refers to the small fruits with multiple seeds we are familiar with today. The largest bodies of berry research focus on traditional berries: blackberries, black raspberries, blueberries, cranberries, red raspberries and strawberries.
Berries have been an important part of culinary traditions, as well – from preserving berries to pressing them for juice – that stretch across many cultures and dates back centuries.
Berries are low in calories, sodium and fat, and high in fiber, potassium and vitamin C. This profile makes them a perfect food for supporting heart health, normal blood pressure and weight loss.
It goes beyond their fiber, vitamin and mineral content, too. Berries are really packed with antioxidants. Plants put their best compounds on their outer layers and in seeds. A plant can’t get up and put sunscreen on to protect itself from environmental damage. You eat it all with berries – they are loaded with skins and seeds and you don’t even realize it – well, until now. Berries are colored by pigments known as anthocyanins. These compounds make blueberrie blue and strawberries red.
Disease Busting Berries
Scientists can trace several ways that berries can mediate disease, such as targeting oxidative stress, inflammation, immune function and metabolism. Berry compounds work on multiple mechanisms in the body. They are hitting the pro-inflammatory processes and the central pathways linked with diseases such as cancer, cardiovascular disease and Alzheimer’s disease.
While scientists continue to learn more about how berry compounds work in humans, there are some facts we can take to the bank:
- Berries are healthy.
- Cranberries can prevent urinary tract infections
- Blueberries are important in brain health
- Berry compounds target pro-inflammatory pathways.
And one more fact – berries are delicious. Try fitting them into your diet every day.
PS. What’s Heavenly Hash? A “heavenly” pink concoction made with rice, pineapples, marshmallows and whipped cream.
