Berries: nutritional powerhouses

Berries are a fun and tasty way to add more nutrition to your diet. Enjoy in a dessert, sauce, salad or just by themselves—berries are easy to love!

• Berries are tiny powerhouses of nutrition, bursting with healthy compounds, including folate, fibre, and phytochemicals.
• These nutrients may help improve memory and reduce the risk for developing heart disease and Cancer.

Anthocyanins: These natural plant pigments in berries function as powerful antioxidants, which sweep out harmful free-radical molecules, preventing them from wreaking havoc on your body.

Ellagic acid: Ellagic acid is believed to be effective in neutralizing carcinogenic agents. Blackberries, raspberries, and strawberries appear to be particularly good sources of this compound.

Kaempferol: A flavonoid found in berries, kaempferol is believed to inactivate carcinogens. Kaempferol may also help to reduce LDL ("bad") cholesterol.

Quercetin: This well-studied flavonoid is thought to have many benefits, including the ability to protect against heart disease, Cancer, and possibly cataracts. It may also alleviate symptoms of allergies and asthma.

Tannins: Tannins, also known as proanthocyanidins, in cranberries may prevent bacteria from attaching to the urinary tract. How they do this is currently under investigation. Blackberries are also rich in tannins.

Vitamin C: Among other functions, this important vitamin helps to strengthen the immune system and protect connective tissue. Strawberries and cranberries are good sources of vitamin C.

Cooking does not seem to destroy ellagic acid in berries. However, it will destroy some of their folate and vitamin C.

• Do what the Italians do: stir straw­berries into savoury rice dishes, such as pilaf or risotto. Stir in chopped straw­berries just before serving.
• Make your own cranberry sauce and use it in place of jam.
• Add berries to tossed green salads. Or make an all-berry salad and dress it with a lemon vinaigrette.
• Add fresh or frozen cranberries to soups and stews.
• Make a quick dessert "pizza." Spread sweetened ricotta cheese over a flour tortilla, spoon berries on top and bake in a 200°C (400°F) oven for 10 minutes—just until hot.
• Use berries as the basis of spicy salsas, chutneys, or relishes.

• Animal studies show that blueberries help prevent, and also reverse, age-related memory loss.
• Though the specific substance in blueberries has not yet been identified, scientists speculate that the overall antioxidant power of the fruit protects brain cells from free-radical harm.