We all know that berries are good for us. But did you know that dark berries can have as much as 50% more antioxidants compared to their lighter colored cousins?
Antioxidants, which includes vitamin C, help protect against free radicals (scavenger molecules that damage healthy cells in your body). Eating berries can lower risk for certain cancers, protect urinary tract health, and promote healthy aging.
Blueberry & Cranberry, both the berry and the juice, help reduce inflammation and are beneficial for preventing and treating recurrent bladder and urinary tract infections. They contain a powerful antioxidant (proanthocyanidin, or PAC) and D-mannose which can prevent bacteria from sticking to the walls of the urinary tract. Blueberry is easier to prepare and digest compared to cranberry. For people who don't like or can't digest cranberries, a PAC or D-mannose supplement may be a better option.
Boysenberry is a hybrid of blackberry, loganberry and raspberry. It's juicy and sweet with a bit of tang and contains vitamins C and K, folate, and manganese, which play an important role in immunity, anti-inflammatory response, digestive and cardiovascular health.
Elderberry, an immunity-boosting berry, is packed with vitamins C, A, B6 and iron and potassium. It's on the tart side, but can be sweetened with organic honey and is commonly used to make teas and jam.
Try a variety of the dark berries; from bitter to tart to sweet, there's a berry for everybody!
Antioxidants, which includes vitamin C, help protect against free radicals (scavenger molecules that damage healthy cells in your body). Eating berries can lower risk for certain cancers, protect urinary tract health, and promote healthy aging.
Blueberry & Cranberry, both the berry and the juice, help reduce inflammation and are beneficial for preventing and treating recurrent bladder and urinary tract infections. They contain a powerful antioxidant (proanthocyanidin, or PAC) and D-mannose which can prevent bacteria from sticking to the walls of the urinary tract. Blueberry is easier to prepare and digest compared to cranberry. For people who don't like or can't digest cranberries, a PAC or D-mannose supplement may be a better option.
Boysenberry is a hybrid of blackberry, loganberry and raspberry. It's juicy and sweet with a bit of tang and contains vitamins C and K, folate, and manganese, which play an important role in immunity, anti-inflammatory response, digestive and cardiovascular health.
Elderberry, an immunity-boosting berry, is packed with vitamins C, A, B6 and iron and potassium. It's on the tart side, but can be sweetened with organic honey and is commonly used to make teas and jam.
Try a variety of the dark berries; from bitter to tart to sweet, there's a berry for everybody!
References:
Skrovankova, Sona et al. "Bioactive Compounds and Antioxidant Activity in Different Types of Berries." Ed. Maurizio Battino. International Journal of Molecular Sciences 16.10 (2015): 24673–24706. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
Oregon State University "Berry Health Benefits." Accessed 27 June 2017: http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/
Blumberg, Jeffrey B. et al. "Cranberries and Their Bioactive Constituents in Human Health." Advances in Nutrition 4.6 (2013): 618–632. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/pdf/618.pdf
Hisano, Marcelo et al. "Cranberries and Lower Urinary Tract Infection Prevention." Clinics (2012) 67:6, 661–667. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370320/pdf/cln-67-06-661.pdf
Jensen, Heidi D. et al. "Cranberry Juice and Combinations of Its Organic Acids Are Effective against Experimental Urinary Tract Infection." Frontiers in Microbiology 8 (2017): 542. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5378705/pdf/fmicb-08-00542.pdf
Matshushima, A., Furuuchi, R., et al., "Effects of Acute and Chronic Boysenberry Intake on Blood Pressure and Endothelial Function in Spontaneous Hypertensive Rats." Jnl Nutr Sci & Vitaminiology (2014) 60:1, 43-51. Accessed 27 June 2017: https://www.jstage.jst.go.jp/article/jnsv/60/1/60_43/_pdf
Ho, Giang T. T. et al. "Immunomodulating Activity of Aronia Melanocarpa Polyphenols." International Journal of Molecular Sciences 15.7 (2014): 11626–11636. PMC. Web. 27 June 2017. Accessed 27 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139804/pdf/ijms-15-11626.pdf
Roschek, B., Fink, R.C., et al., "Elderberry flavonoids bind to and prevent H1N1 infection in vitro." Phytochemistry (2009) 70:10, 1255-1261. Accessed 27 June 2017: http://www.sciencedirect.com/science/article/pii/S0031942209002386?via%3Dihub
Photo Credit: La_Vanda/bigstockphoto.com
Skrovankova, Sona et al. "Bioactive Compounds and Antioxidant Activity in Different Types of Berries." Ed. Maurizio Battino. International Journal of Molecular Sciences 16.10 (2015): 24673–24706. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
Oregon State University "Berry Health Benefits." Accessed 27 June 2017: http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/
Blumberg, Jeffrey B. et al. "Cranberries and Their Bioactive Constituents in Human Health." Advances in Nutrition 4.6 (2013): 618–632. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/pdf/618.pdf
Hisano, Marcelo et al. "Cranberries and Lower Urinary Tract Infection Prevention." Clinics (2012) 67:6, 661–667. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370320/pdf/cln-67-06-661.pdf
Jensen, Heidi D. et al. "Cranberry Juice and Combinations of Its Organic Acids Are Effective against Experimental Urinary Tract Infection." Frontiers in Microbiology 8 (2017): 542. PMC. Web. 27 June 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5378705/pdf/fmicb-08-00542.pdf
Matshushima, A., Furuuchi, R., et al., "Effects of Acute and Chronic Boysenberry Intake on Blood Pressure and Endothelial Function in Spontaneous Hypertensive Rats." Jnl Nutr Sci & Vitaminiology (2014) 60:1, 43-51. Accessed 27 June 2017: https://www.jstage.jst.go.jp/article/jnsv/60/1/60_43/_pdf
Ho, Giang T. T. et al. "Immunomodulating Activity of Aronia Melanocarpa Polyphenols." International Journal of Molecular Sciences 15.7 (2014): 11626–11636. PMC. Web. 27 June 2017. Accessed 27 2017: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139804/pdf/ijms-15-11626.pdf
Roschek, B., Fink, R.C., et al., "Elderberry flavonoids bind to and prevent H1N1 infection in vitro." Phytochemistry (2009) 70:10, 1255-1261. Accessed 27 June 2017: http://www.sciencedirect.com/science/article/pii/S0031942209002386?via%3Dihub
Photo Credit: La_Vanda/bigstockphoto.com
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