Wellness Center

Berries Rich in Antioxidants

Berries pack a powerful punch of nutrients to optimize health and prevent disease. Specifically, berries are rich in antioxidants, which help prevent cell damage that naturally occurs due to aging, environmental factors, and genetics. Antioxidants might also help prevent chronic disease such as cancer, or cardiovascular disease which can lead to heart attacks and stroke.

Cranberries, blueberries, strawberries, and many other types of berries are excellent food choices during your day and a great substitute for sweets that lack healthy nutrients. Let’s take a look at some of the facts about berries:

• Strawberries have a particularly high concentration of antioxidants among the berry types. One study shows that strawberries are the fifth most-consumed fruit in the United States and that consumption of strawberries has doubled in the past decade.


• Blueberries and strawberries may be particularly helpful in preventing the aging process in the brain by lowering oxidative stress in the body, acting as an anti-inflammatory, and providing protective effects on the nervous system. As you age, these effects might help you preserve the ability to think and remember things.


• Cranberries and blueberries might help prevent certain types of cancer and vascular diseases that can lead to heart attacks or stroke.


• More “exotic” berries that are frequently in the news these days for their potential health benefits include pomegranate, the Brazilian acai berry, and mangosteen.


• In one cellular laboratory study, extracts of blackberry, black raspberry, blueberry, red raspberry, and strawberry demonstrated cancer-preventing effects and specifically the ability to prevent tumor growth in a variety of cancers including breast, colon, and prostate cancer.


• Interestingly, certain varieties and cultivars of berries (those chosen and cultivated for their nutritional value) have higher antioxidant properties than others. One study showed that the Heritage variety of raspberries had the highest level of antioxidants among the tested raspberry varieties.


• One study shows that storage of fresh fruits and vegetables does not affect the antioxidant capacity of the food, and in fact, antioxidant capacity may even increase some after storage. Foods usually spoil before antioxidant properties are lost. Berries that are moldy or overly aged should not be eaten but rather put in the compost.

There is an abundance of research to support the health benefits of both fruit and antioxidants. But further research is needed to understand which fruits will protect against specific diseases such as cancer or cardiovascular disease. In addition, research is revealing that certain people might benefit more from the protective properties of berries and other fruits and vegetables, compared to those who might not benefit as much because of genetic or environmental issues.

We still have a lot to learn about how genetics and the environment affect our health and how individuals can specifically benefit from the foods we eat. In the meantime, berries should be considered an important part of a healthy diet and one option for meeting the recommendation of five servings of fruits and vegetables every day to optimize health and prevent disease.

Sources:

1. Meyers KJ, Watkins CB, Pritts MP, Liu RH. Antioxidant and antiproliferative activities of strawberries. Journal of Agricultural and Food Chemistry; 51(23):6887-92.
2. More strawberries more antioxidant absorption. United States Department of Agriculture.
3. Liu M, Li XQ, Weber C. Antioxidant and antiproliferative activities of raspberries. Journal of Agricultural and Food Chemistry; 50:2926-30.
4. Shukitt-Hale B, Lau FC, Joseph JA. Berry fruit supplementation and the aging brain. Journal of Agricultural and Food Chemistry; 56:636-41.
5. Neto CC. Cranberry and blueberry: Evidence for protective effects against cancer and vascular diseases. Molecular Nutrition & Food Research; 51:652-64.
6. Seeram NP, Adams LS, Zhang Y et al. Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro. Journal of Agricultural and Food Chemistry; 54:9329-39.
7. Kevers C, Falkowski M, Tabart J et al. Evolution of antioxidant capacity during storage of selected fruits and vegetables. Journal of Agricultural and Food Chemistry; 55:8596-603.

This information is provided for educational purposes only and is not intended to be a substitute for professional medical advice or diagnosis of specific medical conditions. You should seek prompt professional medical attention if you have a particular concern about your health or specific symptoms. Wellsource, Inc. is not liable for any health consequences resulting from your use of this site.