Berries – Nutrition & Health by Sue Mah RD
Berries are nutritious in so many ways!
Blueberries
contain more vitamin K, which plays a role in wound
healing and bone health, than other berries.
Just cup of strawberries packs in your daily quota for vitamin C.
Raspberries offer double the amount of fibre found in most other berries.
Blueberries, strawberries and raspberries are rich in a type of phytochemical (plant chemical) called anthocyanins. Anthocyanins are antioxidants and give berries their brilliant colour. Different berries contain different anthocyanins.
Raspberries also contain another class of phytochemicals called ellagitannins.
Berries and Cardiovascular Health
A meta-analysis review of 22 randomized controlled trials involving over 1,200 participants found that eating berries significantly lowered both LDL (low density lipoprotein) cholesterol and systolic blood pressure.[1]
Berries and Brain Health
A research trial from the UK looked at 26 healthy males and females aged 65 to 77. For 12 weeks, half the group drank 30 mL of blueberry concentrate (an amount equivalent to eating about 1 1/2cups of blueberries every day); the other half of the group drank a placebo. Those who drank the blueberry concentrate showed improvements in cognitive function and memory.[2]
A
study team from the University of Cincinnati including a researcher from Nova
Scotia, investigated the impact of blueberry juice on 9 adults (average age 76
years) with mild cognitive decline. After 12 weeks of consuming blueberry juice
showed improvements in word recall.[3]
Research
from the USDA Human Nutrition Research Centre on Aging at Tufts University
involved 47 younger seniors, aged 60 to 75. Participants ate freeze-dried
blueberries daily for 90 days (equivalent to about 1 cup of fresh blueberries
per day). Cognitive tests were taken at baseline, 45 days and 90 days. Adults
who consumed blueberries scored better on the California Verbal Learning Test
and also had faster times on task-switching tests compared to those who did not
consume blueberries.[4 ].
The MIND Diet (Mediterranean-DASH diet Intervention for Neurodegenerative Delay) recommends eating at least 2 servings of berries a week to lower the risk of Alzheimer's disease.[5]
Berries and Gut Health
Blueberries may increase the healthy Bifidobacteria and Lactobacilli bacteria in our gut.[6]
Animal studies suggest that strawberries may reduce symptoms of irritable bowel disease,[7]
SOURCE: Sue Mah, MHSc, RD, PHEc, FDC - Nutrition Solutions sue@nutritionsolutions.ca
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804301/pdf/srep23625.pdf
[2] https://www.nrcresearchpress.com/doi/10.1139/apnm-2016-0550#.XRD69-v0nOQ
[3] https://www.nrcresearchpress.com/doi/10.1139/apnm-2016-0550#.XRD69-v0nOQ
[4] https://www.ncbi.nlm.nih.gov/pubmed/28283823
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
[6] https://academic.oup.com/nutritionreviews/article-abstract/76/1/29/4565752