Jun 01 2009
7 Berries You Should Eat Everyday
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Berries have been shown to be some of the healthiest foods on the planet. Every month or so it seems new research is being published and new berries are being discovered and analyzed for their health giving properties. As well as multi level marketing companies jumping on the bandwagon to make a fast buck.
Extremely high in antioxidants, berries rank among my favorite foods. So here is my list of different kinds of berries that are extremely high health benefits.. (in no specific order).
1. Goji Berries
Traditional societies link this potent berry to sexual vitality, happiness, longevity, and overall physical strength. Grown in Tibet and Nepal, goji berries have been scientifically linked to possessing the ability to fight negative health conditions and protect the liver from contaminates.
Deep red in color, goji berries are composed of 18 essential amino acids, 21 trace minerals, vitamins B1, B2, B6, and E, linoleic acid, selenium, germanium, and more amounts of beta carotene than the common orange carrot.
A study from the Chinese Journal of Oncology found that patients with cancer responded better to treatment when goji berries were added to their daily diet.
Other Names for Goji Berries: Chinese Wolfberry, Mede Berry
2. Blueberries
The blueberry is literally an antioxidant powerhouse. That famous deep blue color is related to high amounts of phytonutrients called anthocyanidins. These phytonutrients aid in the process of neutralizing free radical damage in our cells.
Overtime, the collagen matrix of our tissues and cells begins to deteriorate. Blueberries help to keep this from happening, with the highest capacity for free-radical neutralization of any other berry.
A recent study from Tufts University analyzed over 50 common fruits and vegetables, looking for hard scientific data on their antioxidant capabilities. Blueberries consistently came out on top of this list. Blueberries aid in the ability of the body to synthesize vitamin C, as well as improve the integrity of capillaries and tissues.
Blueberries also help to reduce our chances of developing diseases related to inflammation of the cells. This includes a reduced risk for heart disease, many types of cancer, cataracts, varicose veins, hemorrhoids, glaucoma, and peptic ulcers. The American Institute for Cancer Research has stated the following in reference to this powerful blue fruit: “We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer.”
3. Acai Berries
The acai berry is a relatively new-found health treasure. Once only known in the forests of the Amazon rainforest, the acai berry was traditionally used as a powerfully healing, energy-boosting fruit.
Similar to red wine, acai berries are dense in levels of anthocyanins, a substance associated with heart health and lowered levels of cholesterol.
Due to their strong antioxidant contents, acai berries are also related to slowing the process of aging and preventing diseases related to cellular oxidative damage. In fact, one acai berry holds ten times the amount of antioxidant vitamins as grapes, and two times the amount of blueberries.
4. Bilberries
Three times smaller than the blue berry, but similar in appearance and flavor, bilberries are extremely high in antioxidant anthocyanidins.
Bilberries are a well-known fruit for helping diabetes, as anthocyanidins protect the lining in our blood vessels from being degenerated through the process of toxic oxidation.[1] Bilberries have also been linked to possessing components that aid in the ability to increase night vision, protect the eyes, and reduce the occurrence of poor vision, cataracts, and macular degeneration.[2]
Bilberries also hold components that increase the amount of blood flow to the circulatory vessels. This fact allows them to be useful in treating conditions related to circulatory problems such as varicose veins and hemorrhoids. Bilberries are best taken in a supplement or extract form.
Other Names for Bilberries: Huckleberry, Wineberry, Dyeberry
5. Strawberries
With over 600 varieties of strawberries on the earth, you won’t have to look hard to find this deep-red health booster. Like most other berries, strawberries are high in antioxidant phytonutrients known as phenols. Phenols are responsible for protecting the heart from disease, reducing risks of cancer, and acting as an overall anti-inflammatory fruit.
Studies show that strawberries may also help protect our brains from age-related mental debility, due to a powerful antioxidant capacity. Strawberries also reduce macular degeneration of the eyes, and are an excellent source of potassium, fiber, many B vitamins, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium and copper.
One study from Cornell University demonstrated that strawberries stopped the proliferation of HepG(2) liver cancer cells. Another study showed that a substance found in the berry called isothiocyanate inhibited esophageal cancer.
6. Blackberries
Blackberries are more than just powerful antioxidants. They are also extremely high in some of the highest forms of chronic disease and cancer-fighting compounds: vitamins C, E, and ellagic acid. They also hold high levels of a soluble fiber known as pectin, a substance that studies link to lowered levels of cholesterol. Related to the rose, lab studies on these thorny-bushed berries at Ohio State University showed the ability to stop tumor formation in the oral cavity, as well as proliferation of colon cancer cells.
7. Cherries
Cherries are high in quercetin and ellagic acid. This antioxidant flavonoid has been shown to act as an anti-cancer agent in cells and tissues.
Cherries are also high in anthocyanins and bioflavonoids, substances related to reducing the symptoms of arthritis, inflammatory conditions and migraine headaches. Cherries also contain melatonin, an important natural chemical related to healthy sleep rhythms and maintaining a youthful appearance.
Growing Your Own Berries
Most berries are fairly easy to grow in your backyard and fun to pick and eat first thing in the morning for breakfast. I do recommend all berries should be organically certified of course. Although not listed as one of my favorite berries, raspberries are extremely high in ellagic acid and also have tremndous health benefits.
What are your favorite berries?? Let me know in the comments below.
~Dr. G
July 31st, 2009 at 1:06 am
Goji Berry Juice is one of these natural supplements that exhibit a powerful capability to help heal other disease.
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July 14th, 2009 at 2:47 pm
Thanks so much for this very important post about cherries. Being Vegan, I love to eat a lot of fruits and cherries are one of my favorite.
Love,
Black Dalia:)
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July 14th, 2009 at 12:35 pm
Best to avoid dingleberries, though.
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July 14th, 2009 at 11:59 am
What about gooseberries? I have a gooseberry bush growing in my backyard, and have heard they are very high in antioxidants. Is this true?
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July 14th, 2009 at 11:42 am
Here in the pacific northwest huckleberries are prolific. We can gather them on mountainsides for free. They are very similar to a blueberry, but I have been told have even more disease fighting nutriens and antioxidants. Regardless, we eat tons of them and our fingers and lips are often slightly purple throughout the summer.
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July 14th, 2009 at 8:10 am
Coffee berries! Many people don’t realize that coffee comes from a berry, (the “bean” is the seed within the berry), that some studies have indicated that coffee is even higher in antioxidants than tea, or that coffee may provide, for many people, the source of their highest intake of antioxidants.
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David replied on September 23rd, 2009:
I read that the coffee bean does not contain any antioxidants, but that the powerful antioxidants are only within the berry itself, interesting. The paper also indicated that the coffee berry is many times more powerful than other berries. Where can I get some. LOL
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July 14th, 2009 at 7:41 am
Just one thing – cherries aren’t a berry. They’re a fruit.
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July 8th, 2009 at 8:17 pm
I am pretty sure I can enjoy some of these berries every day with out too much discomfort! Better than a spoon full of castor oil like our parents had to endure…
GartenGrl
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July 7th, 2009 at 4:47 pm
This is a great list of different kinds of berries! Thank you for putting it together!
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July 1st, 2009 at 2:12 am
Research is shown that Acai Berry is potent antioxidants. Antioxidants are very important, because they boost up our metabolism rate. Great list of different kinds of berries, btw!
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June 20th, 2009 at 12:42 pm
Berries for Heart Health!!
In Feburary of 2008 a Finnish study was published in the American Journal of Clinical Nutrition which found that consumption of 150 grams daily (equaling approx. two servings) of various types of berries (bilberries, lingonberries, black currants and strawberries) over a period of eight weeks lead to a reduction of systolic blood pressure (the upper number on a blood pressure reading) by an average of 1.5 points and an increase in HDL (good cholesterol) by an average of 5.2 percent.
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June 5th, 2009 at 9:31 am
Hi,
Very interesting with the power of berries. In sweden I can go out in the forrest and pick loads of berries for free. Many people pick lingon and blue berry and sell them. I love to eat them fresh straight from the forrest. This help me to keep me young.
All the best,
Ulla
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June 5th, 2009 at 6:59 am
Great list of different kinds of berries! More than anything, I’m glad to see that Bilberry is getting some attention. Blueberries, blackberries, goji berries… they always make these lists of different types of berries , but most people forget all about the healthy bilberry.
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June 5th, 2009 at 1:13 am
Blackberries is one of my favorite and followed by strawberries. My cousin have a farm for strawberries and I always sneak around to get some.
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June 4th, 2009 at 2:07 pm
I down dried blueberries, just because they are delicious. They are like natural gummy bears. Not sure if they are as healthy once dried though…
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David replied on July 14th, 2009:
Dried fruits are great, but to be sure you are getting everything from them you can, buy only berries that have been dried at 105F or lower temperatures. Higher temps destroy the enzymes and other proteins in the berries and can inactivate other compounds. Also, it is best to soak dried berries before eating both to reactivate the enzymes, etc. but also because their dried nature means that they are going to rob your body of moisture when eaten. Otherwise, they are an excellent way to keep plenty of great berries at hand all year round. Try buying from websites that cater to the “RAW” food consumer. Those berries will definitely be dried at lower temperatures.
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June 4th, 2009 at 6:56 am
I love berries, and this is a great list of different kinds of berries … thank you!
I’ve never tried goji berries or bilberries, but I think i’ll have to look into trying them.
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June 4th, 2009 at 6:54 am
I have a blackberry bush growing in my backyard. It’s been there for a few seasons now and it produces fruit starting in the spring, all the way through the fall. It’s a great feeling to go outside and pick my own berries.
Great article, I wish more people would talk about how healthy berries are, and lay it out nicely like this.
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June 4th, 2009 at 1:11 am
Read all types of berries.but as i like “strawberries” most.Want to also say something that they are one of the most delicious,nutritious fruits,”ideally should be a part of everyone’s daily diet”.
I use it in mine “salads” with lunch.
-Kimpol
House Wife
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June 3rd, 2009 at 11:57 am
My favourite berries are
Bilberry, more anthocyanidins than blueberry (blue inside). Lingonberry, contains lignans, resveratrol, proanthocyanidins. Cranberry, contains pro-anthosyanidins. Cloudberry, contains lots of vitamin C and E, fiber, ellagic acid. Crowberry, lots of anthocyanidins like bilberry. Sea buckthorn berry, lots of vitamin C and E, polyunsaturated fatty acids, fiber, flavonols. All these are wild berries, commonly grown and used especially in Nordic countries
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