Today's food as medicine post features cranberries. It is suggested by research that cranberries may be very helpful in preventing urinary tract infections, more commonly known as UTIs. It is believed that is because cranberries prevent bacteria from adhering to cells inside the bladder. You should choose pure cranberry juice, instead of juices that are diluted with other juices and sweeteners.
In the 4th Century, Hippocrates authored this famous oath, "Let food be thy medicine and medicine be they food". Today, in the 21st Century, the MAHA movement is turning our attention back to what we eat, how it affects our health, overuse of medications, etc. Over the next few days, my posts will discuss foods with the most promising disease-busting benefits. This will be about the foods that should definitely be a part of your diet. These foods will be discussed in alphabetical order, not in any order of one being more important than another. The information was compiled by Carrie Dennett, MPH, RDN. We will start today with BERRIES.
Blackberries, blueberries, raspberries, and strawberries are a rich source of numerous phytochemicals that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Eat your berries!
Blueberries are healthy and should be somewhere in everyone's diet. There are several posts on this blog that mention benefits of blueberries. I found it interesting recently to discover that researchers at the University of Maine found that eating blueberries, fresh or frozen, on a regular basis, significantly speeds healing of cuts, burns, and other wounds. The reason, blueberries contain antioxidant compounds called phenols that promote the growth of new skin cells and blood vessels to fast-track healing.
I realize that back in March we went through the list of the 15 best fruits and blackberries were number 10. Here is a little bit of advice on how to purchase and store these tasty berries. When purchasing blackberries, look for berries that are plump and shiny. They should be a deep purple in color. To store the berries, lay unwashed berries in an even layer on paper towel-lined container. May keep chilled for two weeks. Enjoy these tasty, healthy berries.
Continuing on the healthiest fruits list from the health journal I picked up in my oncologist office, we are on number eleven today. Number eleven is probably one of the most popular, strawberries. Following is the direct quote from the health journal.
"Strawberries are beloved by both kids and adults, and with good reason. In addition to their luscious taste and versatility in the kitchen, they are incredibly nutritious, providing key vitamins and minerals such as folate and vitamin C that help to maintain your skin and heart health. Eating just one cup of strawberries fulfills your daily vitamin C requirements, which supports the production of collagen and boosts skin's elasticity, volume, and hydration. Studies show that consuming strawberries may also benefit cardiovascular health by improving blood vessel function and lowering heart disease risk factors."
Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.
"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.
Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list. Below is the quote from the Health Guide list I picked up in my oncologist's office.
"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount. Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."
This is a follow up to yesterday's post about the healthiest-ranked fruits. Number one on this scientific ranking list is blueberries. The following is taken directly from the Health Guide article.
"Blueberries have long been considered one of the best fruits to consume (and not just because they're delicious): Decades of research show that feasting on them can significantly improve and protect your health. Eas=ting just one cup of blueberries per day is associated with a lower risk for several health conditions, including Type 2 diabetes, strokes, and heart disease. Blueberries are high in fiber, vitamin C and other key nutrients, and serve as a concentrated source of potent antioxidant and anti-inflammatory compounds."
Did you know that eating a half cup of blueberries a day will give you approximately 20% of your daily requirement for Vitamin K. Vitamin K helps to keep bones healthy and strong. And the little blueberry is full of other great nutrition, too. If you have osteoporosis or other bone problems, or you just want to work to prevent them, eat some blueberries several times a week, if not daily.
Liver cancer is one of the most difficult to fight. But did you know the simple little cranberry is a potent fighter of this horrendous disease? According to the experts, no fruit is better at inhibiting the growth of liver cancer cells in humans. Many of the compounds in cranberries appear to be toxic to many cancer cells while leaving healthy cells alone. These cancers include not only liver but lung, prostate, cervical, breast, and leukemia. Newer studies show that whole cranberries may also target skin and brain cancer.
Not only are strawberries a tasty treat, but they are also good medicine for the brain. According to a study from Tufts University, older adults aged 60 to 75 who ate 2 cups fresh strawberries or 1-ounce of freeze-dried strawberries daily experienced a significant improvement in memory and quicker thinking within 90 days. They explained that the polyphenols in strawberries reduce inflammation in the brain allowing it to work more efficiently. Note this is not sugar laden strawberry desserts. Go for fresh berries when available. What a tasty way to sharpen your mind.
According to Dr. David Colbert,M.D. skin is a matrix of proteins, water, and fats that needs a non-processed food supply for replenishment. He suggests the following nibbles for the skin:
Yes, you should think red and blue to sharpen your mind. That is red for strawberries and blue for blueberries. In the April 2012 Nurses Health Study it was found that the more strawberries and blueberries participants ate the lower their rates of memory decline. What a tasty way to keep your mind sharp!
According to nutritionist Joy Bauer, strawberries are a very healthy fruit. She states that these tasty berries are one of nature's most potent sources of vitamin-C. One of the benefits of vitamin-C is that it helps the body produce collagen which is a structural protein that helps keep skin youthful, firm, and radiant. For those watching their weight or for diabetics who have to be careful of the natural sugar content in fruits, strawberries are some of the lowest calorie and lowest sugar fruit options. Slice some of these healthy berries onto your oatmeal or cold cereal, enjoy them in a lettuce salad, slice them over angel food or pound cake, etc. They also make a great addition to fruit trays and platters. As the bounty of strawberries hit your grocers' shelves, farmers markets, etc., take advantage of these fresh berries for a tasty, healthy treat.
Do you ever feel achy after strenuous exercise or activities? If so, try eating some blueberries. Blueberries have many good benefits but one that isn't often talked about is their ability to lessen aches. These tasty little berries are packed with malvidin glycosides, compounds that fight the molecules that cause discomfort after we participate in strenuous exercise and/or activities. What a tasty way to alleviate that achy feeling!
This information is from the journal Molecular Nutrition & Food Research.
What a great thought that something so tasty may help keep our minds sharp longer! Researchers have discovered that both blueberries and strawberries reduce cognitive decline in us older adults. The results of their research suggest that cognitive aging could be delayed by up to 2.5 years in elderly people who consume greater amounts of the flavonoid-rich berries. Credit is given to the high amount of flavonoids, natural chemicals that exert powerful effects in our bodies, that are found in these berries.
Did you know our brain is our #1 "use-it-or-lose-it" organ? So, keep your brain busy; read, work puzzles, do quizzes, etc. And put the kinds of foods and beverages into your mouth that will help to stimulate the brain. Following are a few suggestions:
Strawberries are the most popular berries in the United States. Not only are they the most popular they are also a healthy choice. Strawberries are loaded with antioxidants, a good source of vitamin-C, and good news for diabetics, they are on the low glycemic index. Following are more health benefits of eating strawberries.
According to a pathologist at the Medical College of Ohio, strawberries, blackberries, raspberries, and to a lesser degree blueberries, cranberries, grapes, apples, Brazil nuts, walnuts, and cashews all contain the anticancer compound ellagic acid. Ellagic acid is an antioxidant that helps detoxify cancer-causing agents in several different ways. It may block the activation of carcinogens, inhibit the carcinogen itself, or keep the DNA in cells from undergoing mutation.
