NoOption5L
Fri, Jun-23-06, 17:16
Berries are often described as "super foods," but then, so are
many other foods. Are berries really such a nutritional
powerhouse, or are they just one more fruit option? And is one
kind of berry really better than the rest?
Research does show that berries are among the fruits highest
in antioxidant content and that they are excellent sources of
several phytochemicals that seem to help block cancer
development. However, other fruits and vegetables provide
different nutrients and phytochemicals with unique health
benefits. The best advice, then, is to eat berries often for
their great taste and health boost, but stay focused on the
main goal of eating a wide variety of produce every day.
Strawberries are known as excellent sources of vitamin C,
providing as much or more than a whole day's recommended
amount in just one cup. But all berries are good sources of
vitamin C, with one cup of raspberries or blackberries giving
you close to half of amounts currently recommended for a whole
day for adults. One of the ways vitamin C protects our health
is its function as an antioxidant. Antioxidants attract and
neutralize highly reactive molecules called free radicals that
could otherwise damage body cells in ways that initiate cancer
development, heart disease and age-related eye damage. Yet
laboratory studies show that much of the antioxidant power of
fruits and vegetables comes not from the classic antioxidant
vitamins such as vitamin C, but from natural protective
compounds called phytochemicals.
Seeing red Anthocyanins are a group of phytochemicals that
give many berries their red color. In laboratory studies,
anthocyanins inhibit growth of lung, colon and leukemia cancer
cells without affecting growth of healthy cells. Decreased
cancer development is also seen in animals given anthocyanins.
Ellagic acid is another important phytochemical in virtually
all berries. More than a simple antioxidant, ellagic acid also
blocks metabolic pathways that can lead to cancer. In animals,
it has inhibited development of colon, esophageal, liver, lung
and skin cancers stemming from a variety of carcinogens.
Pterostilbene is yet another powerful antioxidant
phytochemical that seems to affect metabolic processes to
decrease development of both cancer and heart disease.
Blueberries are an excellent source of this relative of
the health-promoting resveratrol that is found in grapes
and red wine.
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Phytochemicals seem to be a vital part of the benefits we get
from berries. One study showed that strawberries' power to
inhibit cancer cell growth was unrelated to their antioxidant
content, suggesting that the direct influences of the
phytochemicals on cancer development are very important.
Working together An essential question remains: Do normal
portions of berries give us enough phytochemicals to get
protective benefits or do we need to eat larger portions than
standard 1/2 cup servings? Some research does suggest that
concentrations normally found in the blood after eating
berries are enough to substantially decrease cancer cells'
growth and to stimulate their self-destruction, but more study
is needed.
Overall, research on phytochemicals shows that looking at the
effects of single foods does not show the full picture.
Studies show that a wide range of phytochemicals found in
fruits, vegetables, whole grains and beans act together in
ways far greater than would be expected from looking at them
individually. That's why, as fabulously healthy as berries
are, the bottom line has to be abundance and variety of many
fruits and vegetables.
---
Patrick
many other foods. Are berries really such a nutritional
powerhouse, or are they just one more fruit option? And is one
kind of berry really better than the rest?
Research does show that berries are among the fruits highest
in antioxidant content and that they are excellent sources of
several phytochemicals that seem to help block cancer
development. However, other fruits and vegetables provide
different nutrients and phytochemicals with unique health
benefits. The best advice, then, is to eat berries often for
their great taste and health boost, but stay focused on the
main goal of eating a wide variety of produce every day.
Strawberries are known as excellent sources of vitamin C,
providing as much or more than a whole day's recommended
amount in just one cup. But all berries are good sources of
vitamin C, with one cup of raspberries or blackberries giving
you close to half of amounts currently recommended for a whole
day for adults. One of the ways vitamin C protects our health
is its function as an antioxidant. Antioxidants attract and
neutralize highly reactive molecules called free radicals that
could otherwise damage body cells in ways that initiate cancer
development, heart disease and age-related eye damage. Yet
laboratory studies show that much of the antioxidant power of
fruits and vegetables comes not from the classic antioxidant
vitamins such as vitamin C, but from natural protective
compounds called phytochemicals.
Seeing red Anthocyanins are a group of phytochemicals that
give many berries their red color. In laboratory studies,
anthocyanins inhibit growth of lung, colon and leukemia cancer
cells without affecting growth of healthy cells. Decreased
cancer development is also seen in animals given anthocyanins.
Ellagic acid is another important phytochemical in virtually
all berries. More than a simple antioxidant, ellagic acid also
blocks metabolic pathways that can lead to cancer. In animals,
it has inhibited development of colon, esophageal, liver, lung
and skin cancers stemming from a variety of carcinogens.
Pterostilbene is yet another powerful antioxidant
phytochemical that seems to affect metabolic processes to
decrease development of both cancer and heart disease.
Blueberries are an excellent source of this relative of
the health-promoting resveratrol that is found in grapes
and red wine.
Click for related content
* Hiccups a possible sign of cancer
* Heart group sets new limits on trans fat
* Goodbye wheat, hello amaranth, say consumers
Phytochemicals seem to be a vital part of the benefits we get
from berries. One study showed that strawberries' power to
inhibit cancer cell growth was unrelated to their antioxidant
content, suggesting that the direct influences of the
phytochemicals on cancer development are very important.
Working together An essential question remains: Do normal
portions of berries give us enough phytochemicals to get
protective benefits or do we need to eat larger portions than
standard 1/2 cup servings? Some research does suggest that
concentrations normally found in the blood after eating
berries are enough to substantially decrease cancer cells'
growth and to stimulate their self-destruction, but more study
is needed.
Overall, research on phytochemicals shows that looking at the
effects of single foods does not show the full picture.
Studies show that a wide range of phytochemicals found in
fruits, vegetables, whole grains and beans act together in
ways far greater than would be expected from looking at them
individually. That's why, as fabulously healthy as berries
are, the bottom line has to be abundance and variety of many
fruits and vegetables.
---
Patrick