Truro News

For health benefits, can’t beat those berries

- Mehmet Oz, M. D. and Mike Roizen, M. D. Mehmet Oz, M. D. is host of The Dr. Oz Show, and Mike Roizen, M. D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, visit sharecare. com.

T here’s Chuck, Halle, Walter, Ken and Daryl ( Berry, Berry, Berry, Berry and Strawberry, that is!).

And while they all pack superpower­s as actors or athletes, they can’t compete with the amazing health benefits of actual berries – particular­ly blueberrie­s and strawberri­es.

Strawberri­es and blueberrie­s contain anti- inflammato­ry nutrients called anthocyani­ns, a specific type of flavonoid that dilates blood vessels and keeps gunky plaque from building up on the inside of your arteries. And a study of 96,000 women in their 20s, 30s and 40s found that the risk of heart attack plummets 32 per cent from eating those berries three times a week.

That’s compared with those who eat the berries only once a month -- even if they consume a lot of other veggies and fruits.

Guys, just because you weren’t in this study, don’t think you won’t benefit from eating berries too – dig in. To get the benefits:

1. Eat them raw ( well- rinsed) and without added sugar. If you put them on 100 percent whole- grain cereal, you’ve got a major hearthealt­hy breakfast.( Remember, use non- fat milk or yogurt, or try almond, soy or walnut milk.) Also enjoy blackberri­es, black cranberrie­s and raspberrie­s – they, too, pack a wallop of heart- lovin’ anthocyani­ns.

2. Toss them into salads, and mix them up with fresh herbs ( mint or basil are great choices).

3. Cooked berries also rock -- they don’t lose their anti- inflammato­ry powers, but anthocyani­n does degrade by 16 per cent to 41 per cent. Try a spicy fruit sauce flavoured with cayenne pepper, cilantro and diced tomatoes on baked fish or skinless chicken.

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