Health Benefits of Berries - In Season Now
Because of the extremes of weather we have had in the UK this year, a freezing winter and a hot start to the summer, we have had a bumper harvest of berries to enjoy.
So if you haven't stocked up your freezer yet, now is the time to do it.
Blackberries are still at their peak, and the crop can continue until as late as November.
Raspberries, dependent on the variety can remain in season for another month or so.
Berries have long been recognised for their health benefits, mainly because they are high in anti-oxidants and vital minerals such as magnesium.
Raspberries have a high Vitamin C content and are an excellent source of B2, as well as other B vitamins including folic acid, pantothenic acid and B6.
They are also a source of fiber, flavanoids (excellent for gum and dental health), and ellagic acid.
Make the most of them whilst they are fresh.
Fresh and local and frozen on the day of purchase will have more nutritional benefits than older fruit that have been shipped and treated to keep fresher for longer.
Blackberries, whilst having lower levels of Vitamin C compared to more brightly coloured berries, is an excellent source of follate and Vitamin E.
Recent studies have also shown that blackberries can help inhibit colon cancer.
Berries have a high Oxygen Radical Absorbance Capacity, which means they have a lot of antioxidant activity, higher than nearly all other fruit and vegetables.
However, before you start consuming your 5-a-day in berries, there are other factors that need to be considered.
Berries like all fruits contain fructose, which has been linked to decreased insulin sensitivity, and increased abdominal obesity.
Berries are also high in oxalic acid.
A chemical compound that is to a certain extent toxic to the human body, and blocks the absorption of key minerals.
So it is important that these foods are consumed as part of a varied and balanced diet.
However, cooking reduces oxalic acid, so vary between raw and cooked.
Consider buying organic berries.
Due to the delicate nature of their skins, this makes them particularly susceptible to pesticides being absorbed easily.
If you can't afford to buy only organic, consider just switching to organic on the fruit and veg where you eat the outer layer.
The tougher the skin, then you can choose cheaper general varieties.
Eating fruit on its own will also increase the insulin spikes that you experience from consuming them.
So it is important to consume a little protein with them too.
Nuts and seeds are an ideal accompaniment to fruit, and will help prevent sugar and hunger cravings which are common after eating fruit on it's own.
Also, if you do consume a lot of fruit, be conscious of the additional sugars that maybe hidden in your foods, in juices, sauces and processed foods.
The important thing to remember is that variety is the key to healthy eating.
Don't let yourself get into a food rut.
Enjoy fresh, local, seasonal produce to get the most nutritional benefit out of the foods that you eat, but mix it up a bit! And enjoy.
So if you haven't stocked up your freezer yet, now is the time to do it.
Blackberries are still at their peak, and the crop can continue until as late as November.
Raspberries, dependent on the variety can remain in season for another month or so.
Berries have long been recognised for their health benefits, mainly because they are high in anti-oxidants and vital minerals such as magnesium.
Raspberries have a high Vitamin C content and are an excellent source of B2, as well as other B vitamins including folic acid, pantothenic acid and B6.
They are also a source of fiber, flavanoids (excellent for gum and dental health), and ellagic acid.
Make the most of them whilst they are fresh.
Fresh and local and frozen on the day of purchase will have more nutritional benefits than older fruit that have been shipped and treated to keep fresher for longer.
Blackberries, whilst having lower levels of Vitamin C compared to more brightly coloured berries, is an excellent source of follate and Vitamin E.
Recent studies have also shown that blackberries can help inhibit colon cancer.
Berries have a high Oxygen Radical Absorbance Capacity, which means they have a lot of antioxidant activity, higher than nearly all other fruit and vegetables.
However, before you start consuming your 5-a-day in berries, there are other factors that need to be considered.
Berries like all fruits contain fructose, which has been linked to decreased insulin sensitivity, and increased abdominal obesity.
Berries are also high in oxalic acid.
A chemical compound that is to a certain extent toxic to the human body, and blocks the absorption of key minerals.
So it is important that these foods are consumed as part of a varied and balanced diet.
However, cooking reduces oxalic acid, so vary between raw and cooked.
Consider buying organic berries.
Due to the delicate nature of their skins, this makes them particularly susceptible to pesticides being absorbed easily.
If you can't afford to buy only organic, consider just switching to organic on the fruit and veg where you eat the outer layer.
The tougher the skin, then you can choose cheaper general varieties.
Eating fruit on its own will also increase the insulin spikes that you experience from consuming them.
So it is important to consume a little protein with them too.
Nuts and seeds are an ideal accompaniment to fruit, and will help prevent sugar and hunger cravings which are common after eating fruit on it's own.
Also, if you do consume a lot of fruit, be conscious of the additional sugars that maybe hidden in your foods, in juices, sauces and processed foods.
The important thing to remember is that variety is the key to healthy eating.
Don't let yourself get into a food rut.
Enjoy fresh, local, seasonal produce to get the most nutritional benefit out of the foods that you eat, but mix it up a bit! And enjoy.
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