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7 Super-Healing Summer Berries

7 Super-Healing Summer Berries

 

Berries are a delicious addition to any diet.  But,  taste is not the only reason to love them.  Here’s why you should add these  seven super-healing summer berries to your diet:

Blackberries

Loaded with vitamin C, blackberries also contain ellagic acid—an important  phytonutrient that protects skin cells from damaging UV rays. Ellagic acid also  prevents the breakdown of collagen in the skin that occurs as we age and is  linked to wrinkling.

Blueberries

Blueberries are phytonutrient powerhouses.  They  contain: anthocyanins, ellagic acid, quercetin, catechins, and salicylic acid.  If the latter sounds familiar, you may recognize it as the drug we’ve come to  know as Aspirin. That’s right—blueberries contain natural aspirin, but in this  beautiful and delicious packaging offered by Mother Nature, there’s no worry  about harmful side effects. What’s more, blueberries are proven to reduce heat  shock proteins that are linked with some forms of brain disease, making these  little marvels potent weapons in the prevention of Alzheimer’s and Parkinson’s  disease as well as other neurological disorders.

 

Loganberries

A cross between blackberries and raspberries, these berries  strengthen blood  vessels, making them an excellent addition to help  fight heart disease or  varicose veins. They contain rutin, which  research shows strengthens  capillaries and improves circulation. They  look like long raspberries.

Currants

Currants contain gamma-linolenic acid that inhibit the body’s histamine—the  allergic response in reaction to pollens. That makes them great to help you  avoid or eliminate sinus congestion and itchy eyes linked to seasonal allergies.  Since they are tart, you might enjoy them best mixed with other berries.

Raspberries

Raspberries are still my favorite fruit. Raspberries, like other  berries,  contain an important compound that is 10 times more effective  at alleviating  inflammation than aspirin. Containing the phytonutrient  ellagic acid,  raspberries can help protect against pollutants found in  cigarette smoke,  processed foods, and may neutralize some cancer-causing  substances before they  can damage healthy cells. They’re delicious on  their own, in a fruit salad, in  a smoothie, or on top of a green salad.

 

Gooseberries

Gooseberries—the berries that resemble green grapes—help you to feel  happier.  In recent research in the journal Experimental  Neurobiology,   scientists found that gooseberries contain a flavonoid  called   kaempferol that prevents the breakdown of brain hormones serotonin and   dopamine. These brain chemicals naturally help us fight stress and keep   our  spirits up.

Strawberries

More than delicious, when it comes to disease prevention, these babies pack a  serious punch. Not only do eight strawberries contain more vitamin C than an  orange, they are antioxidant powerhouses. Whether you want to evade heart  disease, arthritis, memory loss, wrinkling, or cancer, these berries have proven  their ability to help. Plus, they’re just so easy to get into your diet on a  regular basis.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and twelve-time book author and doctor of traditional natural  medicine, whose works include: Healing Recipes, The Vitality Diet,  Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com.

Image credit (loganberry): ndrwfgg / Flickr

Top 10 Spring Superfoods

Top 10 Spring Superfoods

Spring is finally here and along with it starts the cascade of vibrant  superfoods.  Obviously, some take a little longer than others, but here are  my picks for the top 10 spring superfoods.  Enjoy!

Artichokes—A medium-sized artichoke is loaded with fiber (about 10 grams) and vitamin  C. It also contains plentiful amounts of the heart- and muscle-health minerals  magnesium and potassium.  It’s also high on the ORAC list of foods that have  high antioxidant values.  High amounts of antioxidants translate into reduced free radicals linked to aging and disease.

Asparagus—An excellent source of nutrients like vitamin K  which is necessary for bone health and folate, asparagus also contains good  amounts of vitamins C, A, B1, B2, niacin, B6, manganese, potassium, magnesium,  and selenium.  Its high folate content makes it especially good for pregnant women who have higher folate needs than most  people.

Chives—Potent in antibacterial, anti-yeast and  antifungal compounds, chives has many similar properties to its  relatives garlic and onion.  Chives also help boost glutathione levels in the  body.  Glutathione is a powerful detoxifier and anti-cancer compound.

Collards—Research shows that collards are among the best  foods for lowering cholesterol levels due to its superior ability to bind to  bile acids in the intestines.  Collard also shows excellent anti-cancer  properties thanks to its naturally-occurring components, including:  glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin.

Kale—Proven to lower the risk of bladder,  breast, colon, ovary, and prostate cancer, kale is among the best superfoods  available.  Great for building healthy bones largely due to its high calcium  content, kale also improves the body’s detoxification systems by increasing  isothiocyanates (ITCs) made from the vegetable’s glucosinolates.  Researchers  have identified over 45 phytonutrients in kale, including  kaempferol and quercetin, giving it impressive antioxidant and  anti-inflammatory properties.

Rhubarb—High in fiber, vitamins C and K, rhubarb stalks (not  the leaves which are poisonous), rhubarb is an excellent spring food but most  people don’t know what to do with it.  Sorry, dumping cups of sugar into it for  jams and pies wrecks any superfood qualities this food might otherwise have.  I  enjoy it stewed or added to chutneys.

Spinach—Not just for Popeye anymore, spinach is high in  iron, calcium, beta carotene (which turns into vitamin A in your body), and  vitamin K, which is important for bone and blood health.  The chlorophyll gives  spinach their green color and is a powerful blood cleanser.  High in neoxanthin,  which is proven to aid prostate health, spinach also contains the phytonutrients  lutein and zeaxanthin which strengthen the eyes and help prevent macular  degeneration and cataracts.

Spring greens—Spring greens contain high amounts of calcium  and magnesium needed for strong bones, muscles, and a relaxed nervous system.   Like spinach, they also contain the blood cleansing  phytonutrient chlorophyll.

Strawberries—Just eight strawberries pack more vitamin C  than one orange.  Whether you want to evade heart disease, arthritis,  memory loss, or cancer, these berries have proven their ability to  help.

Watercress—If ever there was a vegetable made for smokers,  watercress is it.  In a study published in the American Journal of Clinical  Nutrition, researchers found that eating raw watercress daily increased the  ability of cells to resist free radical damage to DNA, which reduces the  risk of cell changes linked to cancer.  Their research showed that this protective benefit was pronounced in smokers.  But, anyone can  benefit from this spring nutritional powerhouse.  It is also high in beta  carotene (essential for skin and eye health), B-complex vitamins (important for  nerves, energy, and mood balance), and vitamin E (critical for skin and immune  system health).

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and twelve-time book author and doctor of traditional natural medicine, whose works include: Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Check out her natural health resources and subscribe to her free e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com.

 

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