Health Benefits Of Berries
There are many berries and each offers its own set of health benefits. Not all berries are healthy, but many contain beneficial antioxidants that helps fight free radicals in the body. Berries are sought after as they are low in fat, carbohydrates and are a good source of fiber in a low calorie diet. Whether you choose fresh strawberries, blueberries or the more exotic gooseberries or persimmons, berries are rich in vitamins and minerals and have the potential to help prevent serious disease. The U.S.D.A. recommends 3-5 servings of fruit and vegetables per day. By adding berries to your daily quota, you can rest assured that you receive the health giving nutrients required on a daily basis.
A great way to add berries to your diet is to make a simple fruit cocktail. Choose various berries of your liking, and according to what is available for your environment and season. Wash the berries and slice larger berries such as strawberries. You should always leave the skin on berries as these contain essential nutrients and fiber and you do not need to worry about eating seeds. Berries are delicious in their natural state, but if you prefer additional sweeteners, choose a low calorie substitute or a natural sweetener such as stevia. Avoid adding whipped cream to your berries on a regular basis as this is a source of additional fat and adds to the calorie content. Berries are easy to implement in numerous recipes and may easily be added to cereal, oatmeal, yogurt, pancakes, and ice cream. Use three to five different types of berries throughout the day to ensure you meet the daily recommended fruit intake.
The United States government routinely studies the benefits of berries and their impact on various diseases. The evidence shows that berries offer many health advantages and contain micronutrients that have successfully attacked and destroyed cancer cells in laboratory settings.
- All about Berries: Cornell takes a close look at berries including grower organizations, food safety, and production.
- Berry Health Benefits Network: Oregon State University examines the benefits of blackberries, blueberries, raspberries, and strawberries.
- Selecting, Preparing, and Canning Fruit: The National Center for Home Food Preservation examines proper techniques for canning and storing whole berries.
- Elderberry as a Medicinal Plant: Purdue University examines the health benefits of the elderberry plant in this PDF document.
- Berries, Grapes, and Kiwi: Washington State University examines various types of berries, their varieties, and best growing conditions.
- National Berry Crops Initiative: This Non Profit Group examines the art of berry growing and provides agricultural resources related to berry farmers and growers.
- Cancer Prevention with Freeze Dried Berries and Berry Components: NIH publication that focuses on various effects of berries on different types of cancer.
- Preserve the Harvest Berries: This PDF document from Utah State University discusses various types of berries and includes tips for storing and canning along with recipes.
- Strawberries and More: The University of Illinois discusses tips for choosing berries at the grocery store.
- Brazilian Berry Destroys Cancer Cells in Lab, UF Study Shows: The University of Florida discusses the power of acai berries and a study that showed the berry destroying cancer cells.
- Berries of the Forest: Michigan Tech looks at berries as found in their natural environment.
- Fun Facts about Berries: Marywood School discusses different facts about berries.
- All about Blueberries: The California Garden Web from the University of California looks at blueberries and discusses growing the berry.
- Selecting, Storing, and Serving Blueberries, Blackberries, and Raspberries: PDF document from the Ohio Family and Consumer Sciences discusses information regarding berries that is applicable to all consumers, nationwide.
- Across the Fence Berry Recipes: This PDF document from the University of Vermont shares recipes that use berries for a variety of meals.
- Berries may offer Sweet Protection against Parkinson’s Disease: The U.S. Department of Health and Human Services examines the benefits of eating antioxidant rich berries as pertaining to Parkinson’s disease.
- Blueberries offer Nutritional Bonuses: The LSU Agricultural Center discusses the health benefits of blueberries.
- Oklahoma Researchers find Blueberries Boost Health Benefits in Seniors: The Oklahoma Diabetes Center reports on a study that shows blueberries promote health in seniors.
- Are You an Aronia Berry Fan? Iowa State University discusses the aronia berry and its benefits.
- B Vitamins and Berries and Age Related Neurodegenerative Disorders: The Agency for Healthcare Research and Quality examines the many B vitamins present in more than a dozen types of berries and their impact on certain neurodegenerative disorders. Download the study here.