Here
in the upper Midwest, July is berry month. While some berries start
to ripen mid June their bountiful harvest continues through July. There's
nothing you cannot do with a berry. From a breakfast addition to salads,
berries are probably one of the most versatile fruits -coming in
second after apples. While the three traditional "summer"
berries are all low in calories and high in fiber they each have their own
health benefits.
Blueberries
Blueberries contain the
minerals potassium, manganese, copper, iron
and zinc; and the vitamins A, C, and E. Their dark pigment
imbues them with an anti-oxidant value largely derived from poly-phenolic anthocyanidin compounds
such as chlorogenic acid,
tannins, myricetin, quercetin and kaempferol; additional flavonoid anti-oxidants such as carotene β, lutien and zeaxanthin
contribute immensely making the tiny blueberry one compact powerhouse for
delivering optimum health and wellness.
Raspberries
 |
| Black Raspberries (Black Caps) native to the Upper Midwest |
Raspberries are excellent
source of vitamin-C and
also contain vitamins A, the B-complex group, E, and vitamin K. Minerals include potassium, manganese,
copper, iron and magnesium. Recently
Raspberries have been considered a super fruit in that they have significantly high levels of phenolic flavonoid
phytochemicals such as anthocyanins, ellagic acid (tannin),
quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid along with the health
promoting flavonoid poly phenolic antioxidants such as lutein,
zeaxanthin,and beta carotene (in small amounts). Combined
with an ORAC value of about 4900 per 100 grams they are thought of as one of
the top-ranked healthiest fruits. Scientific
studies show that the antioxidant compounds in these berries have the potential
health benefits to fight against cancer, aging, inflammation, and
neuro-degenerative diseases.
Xylitol is a low-calorie sugar substitute extracted from raspberries. A
teaspoonful of xylitol contains just 9.6 calories as compared to an equivalent
of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines
than sugar and does not contribute to a high glycemic index, and thus, can be
helpful in diabetics.
Strawberries
A rich source of many
health promoting phyto-nutrients such as phenolic flavonoid phyto-chemicals
called anthocyanins and ellagic acid, health promoting
flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, beta carotene (in
small amounts); the minerals potassium, manganese, fluorine, copper, iron and
iodine; and vitamins A, the B-complex group, and vitamin E all essential for
optimum health.
All Together Now
Fresh berries are an
excellent source of vitamin-C (about 98% of RDI), which is also a
powerful natural antioxidant. Consumption of fruits rich in vitamin C allows
the body to develop resistance against infectious agents, counter inflammation,
and scavenge harmful free radicals. The
phyto-chemical compounds found in all of these berries aid in removal of
harmful oxygen-derived free radicals from within the body, and thereby, help protect
against cancers, aging, degenerative diseases, and infections. Remember the dark the pigment found in the
berry the larger the benefits you will receive.
Locally grown or berries allowed to ripen on the plant before picked
will not only have excellent flavor but will have had more time to produce the
compounds listed above –bringing you healthy and wholesome fruits.
Strawberry
Pineapple Juice
Consisting of a tropical nectar-like flavor this is a summer time
treat that everyone should love:
1 inch slice of pineapple
round (remove outer skin if not organic)
8 strawberries
This juice could be done with a juicer or as a wonderful smoothie
in a blender. Also makes a great summer
time punch –just increase the amounts equally and add your favorite sorbet or
vanilla ice-cream with a bit of sparkling mineral water.
ENJOY!
Note:
Strawberries can sometimes cause an allergic reaction. Know where your berries come from and if they
were allowed to fully ripen. Some
reactions are due to pesticides and herbicides used on the plants while others
are due to unripe berries. There are
also several different varieties of berries some which may have a higher
incidence of causing an allergic reaction.
Resources:
Juice recipes courtesy of Kordich, Jay (1993). The Juiceman’s Power of
Juicing. New York, NY: Warner Books.
Nutrition And You.com (2009-2012). Blueberries. Viewed on
7/2/2012.
Nutrition And You.com (2009-2012). Raspberries. Viewed on
7/2/2012.
Nutrition And You.com (2009-2012). Strawberries. Viewed on 7/2/2012.
No comments:
Post a Comment