Oxygen

Berry Booster

August 2007

Six can’t-go-wrong berries for a stronger, healthier, smarter and more beautiful you.

When it comes to summer produce, berries are probably the most anticipated arrival. There is no better time than now for scooping up a wide-variety of fresh berries. Locally grown berries are likely to be tastier, riper and cheaper than what’s shipped in on a transport truck. But pint-sized baskets of local fruit bring more to the table than their enticing juicy sweetness. “Berries, with their impressive collection of disease-fighting chemicals, should be a significant part of a healthy, well-balanced diet,” says Lisa Hark, Ph.D., R.D., author of Nutrition for Life (DK Publishing, 2007). From traditional strawberry to the exotic goji berry, Oxygen features the best berries in the market.

Strawberries

Number one for popularity and abundance, strawberries also rank up there for the most vitamin C conent. You get more than a day’s worth in a single cup. “We need this antioxidant to hunt down cell-damaging free radicals and to maintain healthy skin,” says Hark. “You get all this for only 49 calories per cup, making strawberries very figure friendly,” adds Hark. Take cauthion, though. According to a 2006 study by the Environmental Working Group, strawberries frequently contain pesticide residues, so consider splurging for organic. When unavailable, rinse strawberries under water just before you’re ready to eat to eliminate some of the chemicals.

Blueberries

Instead of an apple a day, it should be a bowl of tart and tangy blueberries. “Packed with phytochemical antioxidants like anthocyanidins, blueberries neutralize free radicals before they do harm,” explains Hark. This means that, like other antioxidant-rich produce, they can help fight heart disease, cancer, and cataracts. And to help you with your progress at the gym, the antioxidants from blueberries may also hasten muscle recovery following exercise, so toss a few into your post-workout protein shake.

Blackberries

“Eating a wide-variety of berries, including blackberries, means you’re exposed to more healthy compounds,” advises Hark. And adding blackberries to your diet mean even more antioxidants – good for skin and muscles. The American Journal of Clinical Nutrition recently published that blackberries have the most antioxidants, such as anthocyandins and ellagic acid, of any fruit. Sweet! And the darker the berry, the more intense the flavor, making blackberries perfect food for low-fat, low-calorie snacks and desserts.

Raspberries

With their melt-in-your-mouth texture, ripe, red raspberries are a welcome sight on a summer table. All berries are very high in fiber but raspberries have the most, says Hark. That’s eight grams of appetite squashing roughage per one cup. Among the many phytochemicals in this flushed fruit is ellagic acid – “a compound with strong anti-cancer activity,” adds Hark. At a measly 64 calories per cup, you also benefit from a good chunk of folate and Vitamin C. In fact, raspberries are second to strawberries for their amount of vitamin C.

Cranberries

Cousin to the blueberry, the much tarter cranberry is best known for preventing urinary tract infections – that’s because of compounds called pranthocyanidins that prevent bacteria from attaching to the urinary wall. Newer studies suggest that this berry may also fend off kidney stones. Their potently tartness can be quickly humbled by combining with other fruits such as oranges, pineapples and pears. 

Goji Berries

Native to the Himalayas, goji berries are a newfangled superfood. While it looks more like a pepper or tomato than a berry, this fruit is full of disease-fighters such as antioxidants and trace minerals. Small studies show this berry may halt the spread of cancer cells. You can’t buy them fresh in North America, so keep an eye out for dried berries at your favorite health food store. Like other dried fruit, they are an excellent ingredient in trail mix. Most dried fruit is actually more concentrated in nutrients since the water is removed.  

Why Frozen Can Be Better

1. Picking fruit and immediately freezing it at peak ripeness ensures nutrients are preserved.
2. You have access to berries year round.
3. You can buy them during the cheapest time of year and keep them.
4. Instead of ice to froth up you smoothies, use frozen berries for a creamier consistency. Compared to ice, frozen berries have a much higher nutrient density.
5. Since they are highly perishable, freezing lets you enjoy berries for longer with less waste.

Cool Tip: To prevent bruising and to flash freeze, “spread berries out on a cookie sheet, put in the freezer for a few hours, then transfer to baggies,” says Cathy Thomas; food editor and author of Melissa’s Great Book of Produce (Wiley, 2006)

Mango Berry Salad

Bursting with vitamin C, folate and heart healthy omega-3 fats.

Makes 2 servings

1/2 cup strawberries, halved

1/2 cup blueberries, blackberries or raspberries

1 cup mango, peeled and diced

¼ cup walnuts, chopped

¼ cup dried unsweetened cranberries or goji berries

1 tbsp orange juice

1 tbsp lemon juice

Instructions:

In a large bowl, toss all ingredients together and mix well. Serve in bowls.

Nutrients per serving: Calories: 241.5, Fat: 10g, Carbs: 35.5g, Fiber: 5.5g, Protein: 3.5g 

Very Berry Protein Smoothie

Packed with protein and antioxidants, ideal for after a workout.

Makes 1 serving

1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/4 cup washed, raspberries
1/4 cup washed, blackberries
1/4 cup washed, blueberries

1 scoop vanilla protein powder
Instructions:

Place all ingredients into a blender and mix until desired thickness.

Nutrients per serving: Calories: 214, Fat: 1.5g, Carbs: 19.5g, Fiber: 5g, Protein: 31g

Sweet Tofu Dessert

Low in calories and a source of disease-fighting phytoestrogens.

Makes 2 servings

1/2 cup cranberries

1/2 cup blueberries

1/2 cup strawberries

 1 package (300g) soft tofu

1 tbsp lemon juice

¼ tsp vanilla extract

Instructions:

Thoroughly drain tofu. Blend tofu, berries, and lemon juice in a food processor or blender until smooth. Add vanilla and mix well. Chill before serving. Serve garnished with fresh berries.

Nutrients per serving: Calories: 99, Fat: 3g, Carbs: 13g, Fiber: 3g, Protein: 5g