BERRY NICE

Everyone likes berries – don’t they? One of the easiest and most delicious of the Super Foods to add into yourdaily diet has to be the humble berry.

Blueberries are well documented as being densely packed with nutrients, but did you know that purple grapes, cranberries, blackcurrants and cherries are just as good? Blueberries, for a start, are one of the richest sources of antioxidants in the fruit aisle. Antioxidants keep us healthy by helping to fight cell damage by free radicals, the unstable substances that our bodies produce as we get older.

US scientists found that the antioxidants contained in blueberries helped to slow down the ageing process and reduce the risk of cancer, and studies in the US by the Agricultural Research Service have revealed that blueberries, strawberries and raspberries all contain chemicals that decrease the growth of cervical and breast cancer cells by a considerable percentage, due to the ellagic acid they contain. Raspberries, blackberries, blueberries and boysenberries, are higher in ellagic acid than any other fruits.

Medicinal fruit

Used by Native Americans for medicinal purposes, blueberries are a tiny fruit that pack a very powerful punch of nutrients. Being so little, they don't have a huge amount of any single nutrient, but what they have is a synergy of multiple nutrients that work together to create a nutritional first aid kit - vitamin C, folic acid, fibre, carotenoids, and hundreds of other compounds in one small fruit. Blueberries also have a very thick skin, which is where nature packs most of its nutrients. 

Just one serving of blueberries provides as many antioxidants as five servings of carrots or broccoli, and tastes much better on your porridge in the morning.

Memory

If that’s not a good reason to pick up a punnet of something berry-shaped next time you go shopping, there’s more. More research demonstrates the potential for blueberries to improve motor skills and reverse the short-term memory loss that comes with aging. That blueberry muffin could stop you forgetting where you put your keys, how great is that?
In studies, older rats improved their navigational skills, balance, coordination and speed after two months on a blueberry supplemented diet. Although other fruits and vegetables were studied, only blueberries were effective in reversing short-term memory loss. Promising research is ongoing to see if the results can be duplicated in humans. Now, there’s a medical trial that would be pleasant to get involved with!

For the ladies – blueberries and cranberries help maintain urinary tract health. It’s not just an old wives tale that cranberry juice wards off cystitis, many people swear by it – and that’s because components in the berries reduce the ability of E. coli, a bacterium responsible for urinary tract infections, to stick to the lining of the bladder.

The Anthocyanins in blackcurrants provide brain cells with a powerful protection against Alzheimer's by blocking oxidative stress and DNA damage. Armed with this knowledge, how do you eat yours?

Two quick and easy desserts (or breakfasts) I like are:

• Blueberries & strawberries topped with Greek Yoghurt. The Yeo Valley organic one with honey in is to die for, trust me.
• Cranberries and chopped apple stewed with a bit of brown sugar and some cinnamon. Topped with yoghurt or vanilla ice cream.
• Welch’s Purple Grape juice…just Mmmmmm.