Posted on: August 21, 2009

Berry Healthy

High-fiber, antioxidant-rich berries combat inflammation and hunger

By Bev Bennett
CTW Features

Go ahead. Pretend they’re not good for you. Imagine you’re not getting vitamins, antioxidants and other health benefits with every juicy, sweet, tantalizing bite.

Maybe then, given the perversity of human nature, you’ll splurge on more berries, summer’s delectable fruit. But if nutrition is also a selling point, berries deliver.

Although you’re probably aware that berries are low in calories, that’s just the beginning of the nutritional drum roll. Eating berries may reduce your risk of heart disease, lower your chance of developing colon cancer, protect your eye health and help keep your memory sharp as you age. (Some of the research is animal-based and most of the findings are linked to specific berries.)

However, all berries have substances in common that make them a valuable part of your diet. The vibrant berry colors signal their health benefits, according to Ruth Frechman, MA, registered dietitian and spokesperson for the American Dietetic Association.

“When you see color you know there will be antioxidant properties [in the berries],” says Frechman, Los Angeles.

Eating antioxidant-rich berries may help your body combat inflammation that could lead to heart disease, according to David Heber, MD.

It’s not just the antioxidants that give you a boost. Those crunchy tiny seeds that give berries their characteristic texture also provide a health boost. The seeds and the skin contain dietary fiber. In fact, a cup of berries (see chart that follows) has more fiber than a slice of whole-wheat bread.

Berries are a good source of the soluble form of fiber, which helps lower cholesterol, according to Dr. Heber, director of the UCLA Center for Human Nutrition, at the University of California, Los Angeles. Don’t shortchange the low-calorie advantage either, say the health experts.

With berries for dessert you get delicious flavor at a fraction of the calories of traditional sweets.

“Mixed berries are a wonderful dessert. It gives you a feeling of moral superiority to those eating crème brulée,” says Dr. Heber, author of “What Color is Your Diet” (Harper Collins, 2002).

Out of hand snacking is a great way to enjoy berries. But you can also add the fruit to everything from breakfast cereal to the dinner entrée, Frechman says.

“Berries go nicely in cereal or yogurt. You can sprinkle berries on ice cream or blend them into a sauce and spoon over chicken,” she says.

And, even though berries have an all-too brief appearance in the produce section, you can still get your fill.

“Once they’re out of season, frozen berries are still a fine source of nutrients,” Frechman says.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"