Put your best fruit forward
They’re easy to squeeze into your daily diet and berries are bursting with health benefits, writes Kim Jones
Cranberries
A CUP of cranberries a day could help improve memory and brain function and keep dementia at bay, according to a University of East Anglia study.
Research participants who ate freeze-dried cranberry powder equivalent to a 100g cup of fresh cranberries daily showed improved memory, neural functioning and blood delivery to the brain.
They also had a significant drop in LDL or “bad” cholesterol levels.
All this on top of the fact that cranberries have a good reputation for treating cystitis and other urinary tract infections – they contain substances which are called proanthocyanidins, thought to prevent bacteria from sticking to the bladder wall.
Berry nice: “Add 1tsp dried cranberries to a pint of water and simmer for 10 minutes for a warm and restorative tea,” suggests Sarah Tomlin, nutritional therapist (iheartnutrition.co.uk).
Strawberries
Strawberries can boost your immune system. A serving of seven a day provides half of your recommended daily intake of vitamin C.
They can have cardiovascular benefits too.
One study found women who ate at least three servings of strawberries and blueberries a week had a reduced risk of heart attack.
Berry nice: “Strawberries make a delicious sweet addition to a salad with sliced cucumber and ground black pepper,” says Sarah.
Goji berries
Tiny goji berries are native to China. Packed with polysaccharides, they’re a great source of fibre. Plus, they’re bursting with the orange-red pigment beta-carotene which the body converts to vitamin A – vital for healthy eyes and skin.
A study from the University of California, Davis suggests that regularly eating a handful of goji berries may prevent or delay the development of agerelated macular degeneration, a top cause of vision loss.
Participants in the study who ate 28g of gojis five times a week for 90 days had increased levels of the protective pigments lutein and zeaxanthin which act like a natural sunscreen for the eyes.
Berry nice: “Simply add to homemade muesli or granola,” says Sarah. Be aware that they can interact with some medications for blood pressure and diabetes and some blood thinners, so talk to your
doctor if necessary.
Blueberries
Studies show that eating blueberries regularly can lower blood pressure and bad cholesterol levels. Plus, research published in the American Journal of Clinical Nutrition found the so-called superfood improved vascular function and arterial stiffness, and cut the risk of cardiovascular disease in at-risk, overweight people by up to 15 per cent. They’ve also been linked to lowering the risk of type 2 diabetes.
Berry nice: “Almonds and blueberries are a winning mix for a protein and antioxidantrich snack,” suggests Sarah.
Raspberries
Raspberries are packed with antioxidants that can protect against heart disease, plus their anti-inflammatory properties have been linked with alleviating arthritis pain.
They’re also rich in ellagic acid which studies suggest may slow the growth of cancer cells.
Berry nice: “Raspberry and chia jam makes a delicious alternative to shop-bought jam,” says Sarah. “Simply simmer 150g raspberries with a tablespoon of chia seeds and a tablespoon of honey, pour into a jar, allow to cool and refrigerate.”
Acai berries
Native to the Amazon rainforests, acai berries are praised for their super high antioxidant levels, which protect cells from oxidative stress.
Berry nice: Acai berries are sold as a dried powder or frozen puree. “Blend with other berries and serve them with seeds, yoghurt and nut butter for a protein-packed breakfast,” says Sarah.