BLUEBERRIES AND RASPBERIES

by Vickie Wylonis

June is a time when many fresh fruits become available for our enjoyment. Two of my favorites are blueberries and raspberries. There are so many wonderful ways to enjoy these tasty and nutritious fruits. From eating them fresh off the vine to making cobblers, pies, and jams, or mixing them into a delicious smoothie, these fruits are chockfull of nutrients that are good for your body and pleasing to your palate.
Blueberries and raspberries have an extremely high antioxidant value because they are packed with phytonutrients called anthocyanidin. This means they can neutralize free radical damage to our body cells. Free radical damage in our bodies occurs daily and contributes to diseases such as heart disease, cancer, memory loss, eye problems, aging, etc. Blueberries are full of anthocyanins, which is the blue-red pigment found in the berry. This substance helps to prevent free radical damage to the body’s cells by protecting cells, strengthening the body, and building the immune system. The deeper the color of the blueberries, the more they are rich in antioxidants and other vital nutrients. The amazing thing to note is that these properties are not lost during the cooking process.

Blueberries have been called "Miracle Berries" by Prevention Magazine, "Super Food" by Health Magazine, and "Fruit of the Year" by Eating Well Magazine. Blueberries are big news. These powerful anthocyanins are known to help prevent disease and are beneficial when fighting disease and aging as well as contributing to a healthy body when eaten regularly. Research has shown that blueberries can be an important tool in the battle against aging. Like cranberries, blueberries contain compounds that support healthy urinary tract function. These compounds also help strengthen the immune system, help in the fight against cancer, strengthen the cardiovascular system, help keep eyes strong and healthy, and improve brain function.
Blueberries also contain a special group of anti oxidants called carotenoids (lutein, zeaxanthin etc.), flavonoids (like rutin, resveritrol, quercetin etc.), in addition to others such as vitamin C, vitamin E and vitamin A, selenium, zinc and phosphorus, which are very beneficial and essential to good health.
Red raspberries are full of antioxidants as well, including one called ellagic acid. This substance found naturally in raspberries belongs to the family of phytonutrients called tannins, and it is viewed as being responsible for a good portion of the antioxidant activity of this (and other) berries.
Raspberries’ antioxidant capacity is their ellagitannins, a family of compounds almost exclusive to the raspberry, which are reported to have anti-cancer activity. Research with animals has suggested that raspberries have the potential to inhibit cancer cell proliferation and tumor formation in various parts of the body, including the colon.
Rich in vitamin C, folate, iron and potassium, raspberries also provide high amounts of insoluble fiber (thanks to all those little seeds) as well as respectable amounts of the soluble fiber pectin, which helps control cholesterol levels.
Just like blueberries, raspberries have many health benefits due to their high content of antioxidants and important nutrients. We’ve already talked about raspberries having anti-cancer properties, but they have many more benefits to improve health.
Raspberries are a good source of quercetin, an antioxidant that diminishes the release of histamines and thus, minimizes allergic reactions. The presence of salicylic acid in raspberries might slow down atherosclerosis (hardening of the arteries). Research has shown that regular consumption of raspberries is good for those suffering from inflammation and pain. The anthocyanins present in raspberries have been found to reduce the risk of heart disease and also delay the effects of aging just like blueberries. Raspberries are packed with fiber and manganese. Fiber helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps your metabolic rate high, which in turn burns fat.
With all of these incredible health benefits for your body, why not indulge your taste buds with the summer bounty of these delicious fruits whether fresh off the vine, in your favorite jelly or jam, or even in a scrumptious pie. Your body will thank you.