Department of Food Science and Human Nutrition
Extension
Colorado State University
Fort Collins, CO 80523-1571
Healthy Heart Beats
July-September 2008
Vol 30, Issue 3
Did You Know?....
Q: I have heard that berries are a healthy addition to the diet. I know they taste good, but are they really that good for me? Can you shed more light on why this recent recommendation is getting so much media attention?
A:
At the Lillian Fountain Smith Conference for nutrition educators in Fort Collins, Colorado, held in June of this year, a presentation by Christine Sardo, MPH, RD, showed that berries are chemo preventive agents and may control cancer in the following ways. First, berries are a rich source of phytochemicals, especially the polyphenols, and carotenoids. Additionally, berries are rich in fiber and vitamins A, C, E, and folic acid, and minerals such as potassium, calcium, selenium, iron, zinc and magnesium. Berries also contribute fiber to the diet. Second, berries have demonstrated anticarcinogenic activity through numerous experimental studies in animals. Third, berries offer a dietary approach using a whole food to prevent cancer. Berries do offer a "fruitaceutical" versus a "pharmaceutical" approach to disease prevention and may, in part, contribute to an enhanced quality of life with aging.
Sardo highlighted studies conducted at The Ohio State University Comprehensive Cancer Center and College of Public Health using strawberries and black raspberries. Berries were shown to prevent specific steps in the progression of cancer. The amount of fresh berries required to achieve adequate concentrations for chemo preventive outcomes was determined to be one to two cups per day. The studies used freeze-dried berries which could offer other forms for delivery of the chemo preventive components in the future.
Another recent study concluded that eating berries of any kind daily can help prevent cardiovascular disease by lowering blood pressure, increasing HDL ("good") cholesterol, and making the blood platelets less apt to stick together preventing dangerous blood clots. These researchers attributed the benefits to the polyphenols in the berries. This Finish study used bilberries, lingonberries, black currants and strawberries.
In addition to the cardiovascular and cancer prevention benefits, blueberries may prevent urinary tract infections. A study using aging lab animals revealed better performance on memory tests and balance and coordination when the equivalent of one-half to one cup of blueberries were included each day.
For ideas on ways to include berries in menu planning, consult "The Berry Bible" by Janie Hibler. The book is described as the A to Z encyclopedia of berries with over 200 recipes.
Source: American Journal of Clinical Nutrition, 2008, 87(2):323-331. (February); http://enews.tufts.edu/stories/101399BlueberriesMayImproveMemory.htm.
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