Benefits of Cherries and Berries…Friday’s Health Edition-1/18/2008

Cherries:

There are two types of cherries, Sweet cherries and Tart (sour) cherries. The sweet cherries are the typical Bing cherries you buy fresh in the grocery store. Tart cherries are canned, dried and what is made into juice concentrate.

Both sweet and tart cherries contain a compound called anthocyanins, which is the pigment that gives cherries their deep red color. Anthocyanins are believed to be the key to helping relieve inflammation in the body.

Some health benefits from eating cherries may be relief from gout, arthritis and fibromyalgia. Cherries may also help prevent heart disease, colon cancer and may even slow down the aging process.

While scientific studies have shown health benefits of cherries, the FDA says that makers of products containing cherries can not claim their products have these benefits. The backing of double-blinded clinical trials is needed.

Strawberries:

Strawberries are not only taste great, they are great for you. Filled with many nutrients and a good amount of vitamin C, they contain significant amounts of antioxidants and phytonutrients, which gives them their red color. Antioxidants are thought to reduce damage done by free radicals. The elements thought to play a part in the formation of many kinds of cancer cells. They also contain vitamin B5, B6, K, potassium, magnesium and omega-3 fatty acids.

Strawberries can be used in so many ways; from eating them fresh in the morning on your cereal, in a smoothie, or putting them in a favorite dessert. Unfortunately strawberries perish in a few days, so keep them refrigerated until ready to use and then wash well before serving.

Blueberries:

Blue berries are believed to be one of the richest sources of antioxidants. They contain 14 mg of vitamin C and 8 mg of vitamin E per cup. Some of the claimed health benefits of blueberries are; improved eye sight, the ability of reducing formation of blood clots, lowering the risk of heart disease, improved memory and reducing the risk of urinary tract infections.

In a USDA Human Nutrition Research Center laboratory they discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity, which is a finding that has important implications for humans.

Cranberries:

Research has validated that cranberry juice will reduce or eliminate infection of the urinary tract. The National Kidney Foundation suggests drinking a 10oz glass of cranberry juice may help prevent urinary tract infections. Research has also shown that cranberries and cranberry juice contain significant amounts of antioxidants and other phytonutrients that may help protect us from heart disease. Tel-Aviv University did research that suggested that tannins found in cranberries may help in the inhibiting of the bacteria responsible for gastrointestinal diseases and gastric cancer.

We should all be including 2 – 4 serving of fruit per day. One serving of cranberries is ½ cup of whole fruit or ¾ cup of 100% juice. Other berries such as blackberries and raspberries have a lot of the same benefits as the berries above. So enjoy some cherries and berries today, they so good and good for you!

Resources:

Tel-Aviv University
American Chemical Society
University of Michigan
USDA Human Nutrition Research
National Kidney Foundation