Food for Thought: Berry powerful health services
Welcome to our Food for Thought Blog Series which will aim to answer these questions and more every month! Tune in to get nutritional advice from experts Masha Fox-Rabinovich , outpatient dietitian and diabetes educator at Washington Adventist Hospital, and kitchen savvy techniques Randall Smith , executive chef for Adventist HealthCare.
Masha Rabinovich Fox
The berries are small fruits that are packed with a myriad of antioxidants and other phytonutrients which are chemicals found in plants that help the body function properly. They are best obtained through whole foods instead of supplements because of their synergistic effects. In other words, food is not more than the sum of their individual nutrients; Simple phytochemicals are not as powerful as when eaten together, how they occur alongside each other in food. About 5,000 individual phytochemicals have been identified, and berries are particularly high in many of them
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- benefits for cardiovascular health; berries in the diet have been shown to help increase HDL cholesterol levels, lower total cholesterol, enhance platelet function and lower blood pressure
- regulating blood sugar and decreased risk type 2 diabetes and obesity
- anti-cancer properties
Many benefits for health berries come from their powerful antioxidant function. Antioxidants protect the body against oxidative stress, which target cells in all body systems, including cells that support the cardiac function and glucose metabolism. In addition, cells in the cells of the retina and nerves are at a higher risk of oxidative damage than other cells, and eating berries may help protect eye health and nervous system function. Some studies show that berries may help improve memory and coordination, and also play a role in the healthy cognitive function. In addition, the berries are dense with anti-inflammatory phytonutrients that help fight chronic inflammation caused by toxic environments, sedentary lifestyle, stress and poor diet.
Health Benefits of Raspberries
Some health benefits of one of my favorite berries: raspberries :.
- much research is underway investigating the role of raspberries in reducing obesity and type 2 diabetes risk
- Rheosmin, also known as raspberry ketone, is an enzyme in raspberries that has been studied for its ability to increase metabolism of fat cells.
- Tiliroside, a type of flavonoid (also found in rose hips and strawberry), helps activate adiponection, a hormone produced by fat cells that is less active in people suffering from obesity and type 2 diabetes
- Raspberries have shown to block the activity of alpha-glucosidase, an enzyme digestion starch that can cause blood sugar spikes after eating.
- a cup of raspberries has about 8 grams of fiber more than twice the fiber in an orange cup oatmeal or midsize!
- ripe raspberries were found to have antioxidant activity much higher than under ripe berries.
- organic raspberries have been shown to have a higher antioxidant activity than non-organic berries. Choose organic berries if you can, but the berries are better than nothing!
Berry Health Tips
- Try eating berries daily! At the very least, include berries in your diet at least 3-4 days a week.
- Add berries to salads to add healthy carbohydrates instead of less nutritious carbohydrates such as croutons.
- Add berries to hot or cold cereal to add color and sweetness. Toss in a handful of frozen berries in hot cereals during cooking. (Frozen berries are just as healthy as fresh berries. If you buy frozen berries at the grocery store, be sure to check the list of ingredients do not have added sugar.)
- Mix fresh berries in plain Greek yogurt. The sweetness of ripe berries adds is a perfect complement to Greek yogurt pie, and creates a balanced snack nutritionally (yogurt provides protein and berries provide healthy carbohydrates). Also, enjoy the various berries walnut sides to create a satisfying snack that is better for you than any granola bar that you find at the grocery store.
This is the perfect time of year to visit a farm that allows you to choose oneself berries. It is impressive to see it grow and they are delicious directly from plants!
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