It is important to choose some of the freshest berries in order to take full advantage of the antioxidant load they carry. Your first choice should be a farmers market that offers berries harvested that same day. In some instances you may be able to find a berry farm which allows you to pick your own berries. This is easier to find with strawberries than it is with many others.
Berries can also be found in the produce aisle at your local grocery store as well as canned or frozen. When choosing fresh berries look for those which are ripe and colorful but, have no signs of mold or mushy spots. Once frozen berries have been thawed they will not be as firm as a freshly picked berry but they are still good for you. Frozen berries are excellent for use in smoothies, drinks or desserts.
Raspberries and cranberries are an excellent way of improving your health with very little calories, very little effort and packed with flavor. Both are fruits that can be used in a multitude of ways in your diet. Experiment with fruit smoothies, cranberry salads and as an addition to your yogurt. It won’t be long before you’ll be reaping the benefits you’ve been begging for.
CRANBERRY – RASPBERRY SALAD
1 (6 oz.) pkg. raspberry Jello
2 c. boiling water
2 pkg. frozen red raspberries
1 c. jellied cranberries
1/2 c. chopped walnuts
8 oz. cream cheese, softened
1 c. sour cream
Dissolve Jello in hot water. Stir in cranberry sauce, raspberries and walnuts. Spread in a 9 x 13 inch pan and chill until jelled. Whip the cream cheese until creamy. Add sour cream and spread over the top of the salad. Can be topped with more chopped nuts or reserved berries for color. Serves 12.
References:
(1) American Chemical Society: Holiday Fruit Ranks Number One in Antioxidants
http://www.sciencedaily.com/releases/2001/11/011108064027.htm
(2) Journal of Agricultural and Food Chemistry: Resveratrol, Pterostilbene and Piceatannol in Vaccinium Berries
http://phoenix.nal.usda.gov/bitstream/10113/2379/1/IND43638994.pdf
(3) Tufts Journal: A Different Cocktail for the Heart
http://tuftsjournal.tufts.edu/2008/03/briefs/01/
(4) Nutrition Research: Red raspberries have antioxidant effects that play a minor role in the killing of stomach and colon cancer cells
http://www.ncbi.nlm.nih.gov/pubmed/21130297
Resources:
Journal of Agricultural and Food Chemistry: Antioxidant activity in fruits and leaves of blackberry, raspberry, and strawberry varies with cultivar and developmental stage
http://www.ncbi.nlm.nih.gov/pubmed/10691606
Journal of Agricultural and Food Chemistry: Antioxidant and antiproliferative activities of raspberries
http://www.ncbi.nlm.nih.gov/pubmed/11982421
American Society for Horticultural Science: Antioxidants in Midwestern Black Raspberries Influenced by Where They Grow
http://www.sciencedaily.com/releases/2009/02/090226160753.htm
The Cranberry Institute: The Health Benefits of Cranberries and Cranberry Products
http://www.cranberryinstitute.org/news/PR/PR062001.htm
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