The season of red fruits is well established. It's time to enjoy delicious moments and also reap the health benefits of these "superfoods". Bursting with antioxidants and nutrients, red fruits and berries are inseparable from the summer period; indulge in them without remorse! It has been scientifically proven that consuming red fruits contributes to the prevention of certain diseases. The pigment that gives them their colors is a significant source of antioxidants and nutrients. Phytochemicals and flavonoids present in berries help prevent certain health problems (cancers, vision decline, AMD, cognitive decline, etc.).
Red Fruits Rich in Antioxidants
Flavonoids are a category of antioxidants known for their ability to reduce the risk of chronic diseases by protecting the body's cells from damage (degeneration) and inflammation. Anthocyanosides are a type of flavonoid found exclusively in berries and red fruits, giving them their vibrant color. Anthocyanosides are found in strawberries, raspberries, blackcurrants, blueberries, elderberries, cherries, and in North America in Concord grapes.
Anthocyanins are capable of crossing the blood-brain barrier, indirectly acting on the areas of the brain responsible for learning and memory. A recent study published in the Annals of Neurology (1) suggests that regular consumption of red fruits could improve brain function, memory, and perhaps reduce the risk of Parkinson's disease. Researchers found that consuming 1 to 2 servings per week of blueberries and strawberries delayed cognitive aging by two and a half years. A pleasant way to engage in prevention!
Delicious Strawberries
The scent and red color of strawberries are enough to make your mouth water! Not only can strawberries brighten a meal, but they can also fight free radicals, inflammation, and help regulate blood sugar. They are, in fact, one of the recommended fruits for diabetes. Strawberries are rich in anthocyanosides, flavonols, ellagic tannins, terpenoids, and phenolic acids, all antioxidant substances that make strawberries a superfood! Furthermore, consuming a serving of strawberries several times a week can reduce levels of C-reactive protein, a risk factor in heart disease. Finally, strawberries contain vitamin C: a portion of fresh strawberries (150 g) provides 140% of the recommended daily intake for only 50 Kcal. Whether eaten fresh, in fruit salads, mixed with yogurt, or in smoothies, strawberries are easy to incorporate into your diet. Prefer seasonal strawberries (from May to July rather than in January) and organic ones when possible. Indeed, due to their cultivation methods, strawberries from conventional agriculture contain high levels of pesticides.
Blueberries for a Flat Stomach
Some data suggests that the antioxidants in blueberries could modify how our bodies metabolize and store sugar, reducing belly fat. This translates to a reduced risk of diabetes and heart disease. Other research suggests that the anthocyanosides in blueberries improve retinal vascularization for better protection against oxidative damage. Since the blueberry season is very short, it is possible to consume them out of season dried or frozen. Fresh blueberries can be stored in the refrigerator for 3 days. They are delicious on their own or mixed with cereals, yogurt, or fruit salad.
Sources: Yahoo Health. (1) Dietary intakes of berries and flavonoids in relation to cognitive decline. Elizabeth E. Devore ScD1,*, Jae Hee Kang ScD1, Monique M. B. Breteler MD, PhD2, Francine Grodstein ScD1.Annals of Neurology.