The entire category is important, including açai, blackberries, blueberries, unsweetened cranberries, goji, raspberries, and strawberries.
Mighty antioxidants, berries help protect against cell damage that both accelerates aging and increases disease susceptibility. They have anticancer, anti-inflammatory, antiulcerative, and antiviral properties. Research shows that berries may inhibit tumor formation in breast, cervical, liver, colon, esophageal, and oral cancers.
Rich in vitamin C, fiber, and potassium, berries also burst with phytonutrients, including polyphenols (flavonoids, phenolic acid) and ellagic acid. Anthocyanins, a type of flavonoid, are responsible for the berrys’ jewel tones and appear to offer a feast of antioxidant activity. Ellagic acid blocks production of cancer-promoting enzymes and reduces the genetic cell damage caused by carcinogens in tobacco smoke and air pollution. Additionally, this potent antioxidant is not heat sensitive. The phytonutrient “procyanidin” in cranberries promotes a healthy urinary tract, and blueberries have shown promise in this area, too.
Polyphenols as a whole are crucial for immune function and also the gut microbiome. They have been shown to increase of beneficial microbes in the gut and inhibit the growth of pathogenic bacteria. Polyphenols can also increase the number of short chain fatty acids (SCFAs) producing bacteria (therefore producing more SCFAs) and have a function in modulation of intestinal barrier function. Clinical studies have observed anthocyanins and other flavonoids to increase the abundance of Bifidobacterium and Lactobacillus, which are two intestinal protective agents in the human gut - helping to improve gastrointestinal disorders and suppress diarrhea and constipation. Additionally, polyphenols exhibit effects similar to those of conventional drugs, modulating cellular signaling pathways by inhibiting the expression of pro-inflammatory cytokines and inflammatory mediators or transcription factors. Owing to these properties, they contribute to the reduction of inflammation in patients with inflammatory bowel disease (IBD).
Which berries have the most polyphenols? Per 100 grams, or ~ 1/2 cup:
elderberries: 1,191 mg
blackcurrants: 560 mg
blueberries: 525 mg
blackberries: 248 mg
strawberries: 225 mg
raspberries: 126 mg
Unsweetened frozen berries are as good nutritionally as fresh berries, which eliminates the seasonal issue and makes a daily dose of this superfood a viable option. And we haven't even discussed taste. Berries - they're simply delicious! Packed with nutrients and protective phytochemical, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases.
Chia Pudding
Chia pudding is SO simple to make and has become so popular, you can even purchase it on some airplane flights. This low-carb, high fiber, recipe is packed with anti-inflammatory omega-3 fatty acids. You can use this for breakfast, a snack, and/or dessert.
Ingredients:
1/4 cup chia seeds
1 cup non-dairy milk, such as almond, coconut, or oat
3/4 cup berries, fresh or frozen
* optional ingredients: vanilla, cinnamon, matcha, mint leaves, ginger
Directions:
Mix all ingredients together in a Mason jar, shake, and refrigerate for an hour or longer. Spoon up and enjoy! And be sure to drink plenty of fluids given the high fiber content of the chia seeds.
Summer Mixed Berry Crisp
I researched multiple berry crisp recipes seeking one that was full of flavor and also the least sinful. This recipe fits those criteria. Thanks Kris Carr; this is her recipe.
Yield 6 servings.
Ingredients:
Mixed Berry Filling
1-1/2 cups (6 oz) fresh raspberries
3-1/2 cups (18 oz) fresh blueberries
1 teaspoon pure maple syrup
1 teaspoon arrowroot powder (or organic cornstarch)
1/2 teaspoon lemon zest
1 teaspoon vanilla extract
Crisp Topping
3/4 cup almond flour
1/2 cup old fashioned rolled oats
1/4 cup unsweetened shredded coconut
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/4 cup solid coconut oil
2 tablespoons pure maple syrup
Directions:
1. Preheat oven to 350 degrees Fahrenheit.
2. In a large bowl, gently toss together the raspberries, blueberries, maple syrup, arrowroot powder, lemon zest and vanilla extract. Pour berry mixture into a pie plate.
3. In a separate bowl, whisk to combine the almond flour, rolled oats, salt, cinnamon and shredded coconut. Using a fork, work in the solid coconut oil and maple syrup until the topping resembles a coarse meal. Sprinkle evenly on top of the berry mixture.
4. Place the filled pie dish in preheated oven and bake until the fruit is bubbling and the topping is golden brown, about 40 minutes. Remove from oven and let cool 10-15 minutes before serving. Serve warm, room temperature, or cold—alone or with vegan ice cream!
Buckwheat Almond Muffins
Adapted from NYT Martha Rose Shulman's "Buckwheat and Amaranth Muffins"
These muffins are gluten and dairy free, high in fiber, and so moist. They can be made without any added sugar if you prefer an unsweetened option and/or seeking to better manage your blood sugar. If you find them not quite sweet enough, you could add a bit of a sweetener. I played with adding a small amount of 100% monk fruit and really enjoyed them. A more traditional sweetener could also be used.
Ingredients:
3/4 cup buckwheat flour
1/2 cup almond flour
2 teaspoon baking powder
1 teaspoon baking soda
1/4 cup chia seeds
1/4 cup whole psyllium husk
2 eggs
1 1/2 cup almond, coconut, or other milk
3 tablespoons avocado oil
¼ cup unsweetened apple sauce
1 teaspoon vanilla extract
1 cup frozen blueberries
1/4 teaspoon of 100% powdered monk fruit
Directions:
Preheat oven to 350 F.
Mix milk and chia seeds, stir and let rest, stirring occasionally, allow to soak for at least 5 minutes.
In a separate bowl, stir together remaining dry ingredients.
Stir together remaining wet ingredients in another bowl.
Combine all ingredients and portion into 12 muffin containers.
Bake for about 20 minutes, try to avoid browning.
Wishing you all a very safe and happy 4th of July!!!
In health,
Natalie