all about berries

[Guest guest]

By Tallmadge

The coming of summer is wonderful for many reasons, not the least of

which is the return of fresh ripe berries. Every Sunday, I hustle to my

farmers market to see what is waiting for me.

There are very few foods that match the beautiful color and intense flavor

of berries. And, fortunately, these fruits are nutrition superstars.

For many years, most berries were regarded as nutritionally inferior

because of their lack of traditional essential nutrients such as vitamins A

and C. But that was before scientists discovered the presence of large

amounts of beneficial phytochemicals.

Apparently, each berry is a repository of at least 100 nutrients and

phytochemicals, the plant compounds with potent powers of healing. Some of

the most important phytochemicals in berries are antioxidants, powerful

substances believed to reduce inflammation, improve immune function and help

prevent heart disease and cancers.

Antioxidants are compounds that absorb oxygen free radicals -- molecules

that cause oxidation in the body's cells. Scientists believe that these

molecules cause most of the diseases of aging, such as immune system

decline, arthritis, heart disease, cancer and neurological impairments

affecting cognition and balance. Think of oxidation as being similar to

rusting. Or imagine an apple slice turning brown. By simply adding lemon

juice, an antioxidant, the apple's flesh stays fresh and prevents the

browning or oxidation.

A similar thing happens in your body. Oxidation is constantly occurring in

your cells because of environmental pollutants, smoking, exposure to the

sun, heat generated through basic metabolic functioning, unhealthy diets and

other factors. It takes a large supply of antioxidants to counter this.

Berries have been found to have one of the highest antioxidant scores of all

fruits and vegetables.

But there are other good reasons to eat berries. The berry family contains

300 to 400 beneficial, disease-fighting chemicals. The phytochemicals in

berries, depending on the type, also stimulate the immune system, reduce

inflammation, enhance cancer-fighting enzymes, positively influence hormone

metabolism, have antibacterial and antiviral effects and may even reverse

some aspects of brain.

The most potent berries are the more deeply colored varieties, especially

blueberries and cranberries, followed by blackberries, raspberries,

strawberries and cherries (not technically a berry) but all more potent

than most other fruits. Their color is provided by one of the most powerful

phytochemicals, called anthocyanins.

" Anthocyanins play a role in . . . protecting against cancers of the

gastrointestinal tract, " says Prior, nutritionist at the Arkansas

Children's Nutrition Center in Little Rock. " Blackberries have been shown in

animals to protect against colon and esophageal cancer. " A preliminary human

study found blueberries inhibited blood clotting, a risk factor in

cardiovascular disease.

The anthocyanins in berries also may be responsible for improving some

aspects of aging, such as memory, motor coordination, balance, vision and

even symptoms of Alzheimer's disease, according to many years of animal

studies. New studies with humans are offering promising results, too. At a

Connecticut senior center, people who ate two cups of blueberries a day

reported an increase in reaction speed, especially men. The women reported

that they felt happier and had fewer aches and pains.

" Blueberries have interesting, surprising qualities, " says ph,

director of the neuroscience lab at the USDA's Human Nutrition Research

Center on Aging at Tufts University. " We're hoping foods such as blueberries

can help prevent Alzheimer's disease in humans as they do in rats. "

The scientists found similar effects in cranberries, which have

additional phytochemicals called tannins. They may be responsible for

helping to prevent urinary tract infections, stomach ulcers, gum disease and

even ear infections in children. Cranberries are also effective against

antibiotic-resistant bacteria -- and 20 percent of urinary tract infections

are resistant to antibiotics. The tannins work by blocking the

disease-causing bacteria and preventing it from adhering to human cell

walls.

New research conducted at the Natural Products Utilization Research Unit of

the USDA's Agricultural Research Service has found that raspberries,

blueberries, cranberries and huckleberries also contain a phytochemical

called resveratrol, which is thought to help prevent cancer and

cardiovascular disease.

Strawberries contain large amounts of phytochemicals called

ellagitannins, which are also in raspberries and blackberries. Studies at

the UCLA Center for Human Nutrition found those berries are capable of

inhibiting a number of key steps in the development of cardiovascular

disease and may have immense potential for the prevention and treatment of

heart disease and stroke. Strawberries are also high in antioxidant Vitamin

C and folic acid, important in preventing birth defects.

Most of what scientists know about berries has been determined in animal

studies and in labs using cell cultures. But the few human clinical studies

are showing promising results. Human studies on berries are limited because

they're very expensive, and as one scientist explained, " You can't patent a

berry! " This means that big pharmaceutical companies are unwilling to foot

the research bill. Groups such as blueberry or strawberry growers fund some,

but it's up to Uncle Sam to find out if we can save millions on medications

and hospitalizations by simply eating more berries.