Berries are high in antioxidants, naturally anti-inflammatory, contain neuroprotective properties and strengthen microcirculation. They can be consumed any time of day. Regular and moderate consumption of blueberries, strawberries and strawberries, raspberries, blackberries and currants improves postprandial hyperglycemia helping to keep diabetes under control. Some recent studies have also shown that consuming berries can benefit the immune system, microbiota (intestinal bacterial flora), and help prevent tumors. Many doctors recommend berries to patients with gastrointestinal diseases or immune deficits.
Ragole and strawberries, raspberries, cranberries, blackberries, blackcurrants, are all berries that grow wild. They represent a rich reserve of a wide variety of nutritional and bioactive compounds such as:
- Flavonoids, polyphenols, anthocyanins (which give fruits but also vegetables their characteristic color, from ruby red to pending) that have a powerful antioxidant and anti-inflammatory action;
- Tannins and other nutrients such as essential oils, carotenoids, vitamins with antioxidant activity (especially vitamin C and vitamin A), minerals (manganese, iodine and others), essential amino acids and other components.
- Strawberries (Fragaria vesca) are the richest in protein while raspberries (Rubus ideaus) are the richest in fiber.
Berries: arich source of polyphenols and anthocyanins
Berries, especially if consumed fresh (without cream) but also frozen, contain large amounts of polyphenols and anthocyanins, substances with excellent antioxidant and anti-inflammatory properties and therefore able to counteract oxidative stress caused by the accumulation of free radicals. Free radicals are a main cause of inflammation, accelerated aging and cell damage, including to vessels and nerves.
Polyphenols also exert in important, scientifically documented anti-cancer benefit in the process of angiogenesis which is the process of forming new capillaries from preexisting blood vessels. It’s normally a helpful process which speeds up wound healing and supplies oxygen-rich blood to organs and tissues. However angiogenesis also supports tumor growth in people with cancer and berries are shown to inibit this process and accelarate the pre-programmed self-destruction of cancer cells.
Protate the vessel wall and improve the lipid profile
Blueberries (Vaccinium myrtillus) are among the berries with the highest anthocyanin content. Consumed regularly blueberries increase good cholesterol (HDL-cholesterol), help lower blood pressure, help to inhibit the aggregation of platelets which form atherosclerosis plaques, and generally improve microcirculation.
Blackcurrant (Ribes nigrum) berries contains the highest amount of in vitamin C which, when combined with polyphenols and anthocyanins, make it a potent antioxidant useful for protecting capillaries. For this reason, blueberries and blackcurrants are often also recommended in the form of food supplements for the good health of the circulation of the legs but also to protect the inner lining of the blood vessels of people who smoke.
In addition to blackcurrant fruit, blackcurrent seeds are also used to create an oil rich in omega-6 polyunsaturated fatty acids useful for creams to help treat various types of dermatitis.
Blueberries: good for the eye and more
Blueberries (Vaccinium myrtillus and vitis idaea) have long been known as a natural remedy indicated to improve night vision, protect the retina, and help capillaries so they are recommended to people with diabetes as an adjuvant to slow down the onset of complications such as diabetic retinopathy.
The American cranberry (“cranberry” or Vaccinium macrocarpon) has recently gained more recognition in phytotherapy because the helps prevent recurrent cystitis. It is available as an over-the-counter dietary supplement. All cranberries promote urinary tract health because they contain components that help prevent urinary tract infections. Some studies have documented that regular to moderate consumption of cranberries counteracts the adhesion capacity of bacteria to the wall of the urethra and bladder.
Red fruits: rich in fiber and mineral salt, low in calories
Berries are low calorie but highly nutritious. Raspberries, for example, provide mineral salts (potassium, iron, calcium, phosphorus) and good amounts of fiber and organic acids (malic acid, citric acid) promotes digestion.
The low calorie content makes berries an ideal food for people control their weight while improving their daily nutrition.
Strawberries: a few words of caution
- Strawberries are sometimes associated with allergic reactions.
- Strawberries contain moderate levels of oxalates. Those suffering from kidney stones containing oxalates should limit their consumption.
Berries are delicate: tips for storage
Berries are quite delicate to handle and tend to get moldy.
- Once picked, the fruits do not ripen, so the green ones, with a dull color or with yellow spots, should not be harvested.
- For strawberries, the larger the fruits, the less tasty they are. Better to choose medium fruits, they are also less fibrous.
- Intensely colored raspberries are the sweetest. Those with the calycetus attached to the petiole were harvested before ripening and are more sour.
- When purchasing berries it is good to look at the at the bottom of container to confirm they are free of mold. Before putting berries in the refrigerator remove damaged or bruised ones.
- To preserve berries perfectly, place them in a single single layer on a plate then cover with some napkins to absorb moisture.
- Berries keep in the refrigerator no longer than 1-2 days (blueberries and currants can last longer). Frozen berries will last up to 1 year. Adding a few drops of lemon juice before freezing will better preserve their color. It is better to freeze berries whole, not sliced to preserve their water-soluble vitamins (vitamin C, in particular).
- Berries should be rinsed quickly under a light, cold stream of water only just before eating and dried by lightly dabbing them with a towel.
- Sometimes, blueberries used in bakery products take on a green color: it is a reaction of anthocyanidin. This pigment is natural and does not make them inedible.
Some tips to make the most of their properties
- Include strawberries, raspberries, blueberries and other berries in your diet as often as possible.
- Frozen berries maintain allthe active components tolerate the cold very well.
- To freeze, it is best to buy or pick fresh berries in season then store them in zip lock freezer bags. To use, pull them out of the freezer in the evening and they will be ready to eat the day for breakfast or an afternoon snack.
- Eat berries in moderation so as not to exceed the daily recommended amounts of sugar. Those with diabetes should work with their doctor to establish their daily carbohydrate quota.
- It best to enjoy berries without added sugar.
Berries can be appreciated in many ways: alone, natural (the best way to benefit from all their properties), together with other fruits, cooked in jams or sauces, or as ingredients for desserts (pies, meringues, muffins), in ice cream, with lemon juice or even seasoned with balsamic vinegar from Modena. Some people enjoy berries in vinegar form like raspberry vinegar or raspberry grappa.
Legends and curiosities
- Strawberries: According to myth strawberries were born from the tears of Venus. Legend has it that when Adonis died, Venus’ tears fell to the ground and turned into strawberries.
- Strawberries: Ancient beauty routines swear that placing strawberry slices on the face improves skin tone, reduces wrinkles and makes skin soft and velvety. Strawberry juice is said to help soothe sunburn and is also used as an ingredient in beauty compounds as an emollient or to lighten and revitalizing skin.
- Raspberries: Take their botanical from Mount Ida which was sacred to the ancient Greeks known as a place of divine loves. Rasberries are also known as sacred fruits for women.
The delicious recipe: Currant Salad
** Taken from “I colori della salute”, courtesy of Editore Tecniche Nuove
Currant salad
- Wash and cut watercress and Belgian endive to taste
- Add the segments divided into two parts of an orange deprived of the inner white skin
- Add the pulp of an avocado cut into cubes
- Finally add plenty of currants for a touch of color and health
- Season everything – just before serving – with extra virgin olive oil (infused with lemon is even better), a little salt and freshly ground black pepper.
Sources
ARTICLES
Cosme F, Pinto T, Aires A, et al – Red Fruits Composition and Their Health Benefits-A Review.
Xue H, Sang Y, Gao Y, et al – Research Progress on Absorption, Metabolism, and Biological Activities of Anthocyanins in Berries: A Review.
Antioxidants (Basel) 2022 Dec 20;12(1):3
Wang X, Qi Y, Zheng H – Dietary Polyphenol, Gut Microbiota, and Health Benefits.
Antioxidants (Basel). 2022 Jun 20;11(6):1212
Bernier C, Goetz C, Jubinville E, Jean J – The New Face of Berries: A Review of Their Antiviral Proprieties.
Gonçalves AC, Nunes AR, et al – Dietary Effects of Anthocyanins in Human Health: A Comprehensive Review.
Pharmaceuticals (Basel) 2021 Jul 18;14(7):690
Recent Research on the Health Benefits of Blueberries and Their Anthocyanins.
Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R.
Adv Nutr 2020 Mar 1;11(2):224-236
Tan SJ, Ismail IS – Potency of Selected Berries, Grapes, and Citrus Fruit as Neuroprotective Agents.
Evid Based Complement Alternat Med 2020 May 30;2020:3582947
Anthocyanins: From the Field to the Antioxidants in the Body.
Bendokas V, Stanys V, Mažeikienė I, Trumbeckaite S, Baniene R, Liobikas J.
Antioxidants (Basel) 2020 Sep 2;9(9):819
Kelly E, Vyas P, Weber JT – Biochemical Properties and Neuroprotective Effects of Compounds in Various Species of Berries.
Molecules 2017 Dec 22;23(1):26
BOOKS
Meloni S – The anti-inflammatory diet. Regenerate your body, regain your well-being. Longanesi Ed, 2023
Remember C – The code of healthy longevity. To return biologically young. Mondadori Ed, 2022
Silvio Garattini – Aging well. The practical guide to living happily and healthy for a long time. LSWR Editions, 2021
Firenzuoli F – The colors of health. New Techniques Ed, 2012
Coy JF, Maren F – Anticancer antioxidant foods. Eat well to prevent and fight the disease. Tecniche Nuove, Milan, 2010
Russian A – The cranberry. A fruit that never ceases to amaze. Intrameet Ed, 2010
Vanotti A, Speranza M – The basket of food. Springer-Verlag Italy, 2009
Murray M et al – Encyclopedia of nutrition. From A to Z all the foods that heal. Tecniche Nuove Ed, Milan, 2010