The Season of Berries
Summer is upon us and that means berry season is in full swing! While summer brings a variety of delicious produce, berries are the true seasonal gems. At the height of the season, berries are plump, juicy, delicate, and sweet—qualities that have earned them a reputation as “super foods.”
Nutritional Benefits
Berries are not only delicious; they also offer an important nutritional boost. They are rich sources of vitamin C, folate, and fiber, along with several essential minerals. Vitamin C acts as a powerful antioxidant that supports collagen health, helping to maintain cartilage and joint flexibility. Folate is crucial for the formation of red and white blood cells, fetal development, and preventing neural tube defects. It also helps manage homocysteine levels, which, when elevated, have been linked to cardiovascular disease and depression. The fiber in berries aids in reducing cholesterol, regulating blood pressure, and maintaining blood sugar levels, making them a supportive food for diabetes management.
Powerful Phytochemicals
Berries are celebrated for their high content of active phytochemicals such as polyphenols, anthocyanins, and quercetin. These compounds offer significant pharmacologic effects:
- Polyphenols: These compounds exhibit anti-inflammatory and anti-carcinogenic properties, helping to fight oxidative stress. Berries contain ellagic acid—a special polyphenol known for its anti-cancer and anti-mutagenic properties. Among berries, raspberries are particularly high in ellagic acid.
- Anthocyanins: Responsible for the blue, purple, and red hues of berries, anthocyanins support cardiovascular health with their anti-inflammatory and anti-cancer properties.
- Quercetin: Working in tandem with other phytochemicals like kaempferol, quercetin helps inhibit the promotion and progression of cancerous cells while reducing inflammation.
How to Enjoy Summer Berries
Sweet summer berries are a perfect, nutrient-rich snack or dessert. They also make excellent toppings for salads, hot cereals, granola, and yogurt. When fresh berries are not available, opt for frozen berries, which are typically picked at peak ripeness and flash-frozen to preserve their flavor and nutrients year-round.
References
- Bauer, Joy. “Health Benefits of Berries.” Joy Bauer. Joy Bauer, n.d. Web. 26 Feb. 2015.
- “Anthocyanins.” Phytochemicals. Top Cultures, n.d. Web. 26 Feb. 2015.
- Sardo, Christine. “Savor Berries: The Health Benefits of Berries.” Food and Nutrition. The Academy of Nutrition and Dietetics, 1 May 2007. Web. 25 Feb. 2015.
