BERRIES TO IMPROVE HEALTH

The nutrient-rich foods high in antioxidants that are thought to fight the ills of aging — few receive more accolades than the berry family. From humble blueberries to their exotic cousins from distant climes, berries have muscled out other super fruits to take a firm stand front and center. Studies relieve that women who ate more than three servings of blueberries or strawberries a week had a 34 percent lower heart attack risk than those who ate less. Researchers say the reason is that the berries, like other red and blue fruits and vegetables, have high concentrations of anthocyanin, an antioxidant that may help lower blood pressure and improve blood vessel function.  

1. Açai berry

Proponents purport that this little berry can tame arthritis and cancer, help with weight loss and high cholesterol, give a boost to erectile dysfunction, aid detoxification and provide overall health exuberance. Açai berries have proven to be a good source of antioxidants, fiber and heart-healthy fats, but research has yet to prove much else. Açai can be eaten raw, in capsules, in beverages such as juice, smoothies or energy drinks, and other food products. 

2. Acerola cherry

Scientifically Known as Malpighia emarginata, and the fruit is bursting with vitamin C — about nine times the vitamin C found in a typical orange. It is most commonly available in juice, powder or supplement form. 

3. Aronia

Also known as black chokeberry is about the size of a large blueberry and is commonly found in wet woods and swamps. Aronia shrubs are cultivated as ornamental plants; however, there is interest in the health benefits of the fruit because of its high levels of anthocyanins and flavonoids — five to 10 times higher than cranberry juice — with beneficial nutrients such as antioxidants, polyphenols, minerals and vitamins. 

4. Blackberry

Blackberries are special, beyond their basic berry goodness. Notable for their high levels of dietary fiber, vitamin C, vitamin K, folic acid and manganese, they also rank well for antioxidant strength, with notable levels of polyphenolic compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins and cyanidins. 

5. Blueberry

Blueberries are not only popular, but constantly rank near the top in terms of their antioxidant capacities among all fruits, vegetables, spices and seasonings. Studies suggest that blueberries may reduce memory decline, may reduce heart attack risk, and may provide other anti-aging benefits. They are also an excellent source of vitamins C and K, manganese and a good source of dietary fiber. 

6. Cranberry

Cranberries have a long history of use for medicinal purposes, including treatments for wounds, urinary disorders, diarrhea, diabetes, stomach ailments and liver issues. There is some evidence that cranberry can help prevent urinary tract infections. The Institutes of Health is funding research on the cranberry’s effects on heart disease, yeast infections and other conditions, and other researchers are investigating its potential against cancer, stroke and viral infections. But be warned, if you plan to consume cranberries in juice form, check the nutrition panel. Many cranberry juices are juice blends; one popular brand is only 27 percent juice and one serving comes with the whopping equivalent of 12 teaspoons of sugar. 

7. Goji berry

Also known as lycium or Chinese wolfberries, these go-to berries for the superfood set are native to the Himalayan region of China and Tibet. The small, red berries have been used by Chinese herbalists for millennia to help eyesight, boost immune function and promote longevity. Although there are few published clinical trials, many of goji berries’ reported health benefits are related to their high antioxidant concentration. They have remarkable levels of vitamin C, beta carotene, amino acids, iron and B vitamins. Available dried, they taste kind of like a dried cherry with a slight metallic and salty tinge; they are also available is powder, juice or supplement form. 

8. Maqui berry

Maqui berry is a deep purple berry that grows wild throughout parts of southern Chile. The tart and flavorful fruit contains an abundance of vitamin C, calcium, iron and potassium, anthocyanins and polyphenols, and anti-inflammatory compounds. 

9. Noni berry

The noni berry is the fruit of the evergreen shrub known as canary wood, which is native to tropical areas of the South Pacific. The green fruit, leaves and rhizomes were long used used in Polynesian cultures to treat menstrual cramps, bowel irregularities, diabetes, liver diseases and urinary tract infections. Noni is available in powdered pulp or juice form, but many of the nutrients are lost when the fruit is juiced. The main micronutrients of noni pulp powder include vitamin C, niacin (vitamin B3), iron and potassium, with lesser amounts of vitamin A and calcium. However, the juice only retains the vitamin C, and at levels about half as much as orange juice.

10. Raspberry

Because of their aggregate fruit structure, raspberries are among the highest fiber-containing foods, with up to 20 percent fiber per total weight. They are also a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper and iron. As for the antioxidants, raspberries contain the all-important anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Yellow raspberries are also grown, but they have fewer antioxidants. A compound found in raspberries, raspberry ketone, is routinely touted as a weight loss supplement, though more research is needed to determine the veracity of the claims.

11. Strawberry

 One serving of strawberries offers 85 milligrams of vitamin C, or 150 percent of the Daily Value. They provide fiber, manganese, folate, potassium, and like the rest of the berry family, antioxidants.