5. Raspberries

Raspberries Few of the things we eat are tastier than a freshly picked raspberry and even fewer are more healthful. The antioxidant ORAC value for red raspberries is 5065 while that of black raspberries is a whopping 19,220. One cup of raspberries provides 43% of our daily requirement of vitamin C, 41% of our need for manganese and one third of our daily requirement for fiber. In this chapter, we will discuss the ways this wonderful berry works to improve your health, decrease the effects of aging, lower your chances of developing cancer, improve your cardiovascular health and much more. Premature aging Raspberries contain vitamin C and many other water soluble vitamins that are essential for normal metabolism. These vitamins are not stored in the body and need to be replaced regularly. The anti-oxidants found in raspberries are particularly effective in slowing down the aging process. Premature aging is caused by free radicals that result from a variety of factors including pollution, smoking, exposure to UV rays and other unhealthy lifestyles. The ant-oxidants in the raspberries neutralize the free radicals that cause premature aging and gives you a taut healthy looking skin. Protects against cancer The life expectancy of Americans is increasing with each generation. The incidence of cancer increases as we age. Of particular importance in this respect is the finding that the ellagic acid in raspberries lowers the incidence of cancer. One study even suggests that increasing the daily intake of raspberries can destroy existing cancer cells. This cancer cell killing process, called apoptosis, is applicable to most cancers including breast, colon, pancreas, esophagus, skin and prostate cancers. Raspberries also contain additional ant-oxidants that help to prevent other forms of abnormal cell growth. Eye health The rich array of antioxidants in raspberries protects the eye’s retina from oxidative stress. Specifically, these antioxidants help prevent cataract formation and age-related macular degeneration, one of the most common causes of blindness in the older generation. The antioxidants, vitamins A and C and phenols in raspberries also stimulates the production of the watery fluid formed by the eye membranes and, thus, which prevents the condition known as the “Dry Eye” syndrome. Ant-inflammatory properties The phytonutrients, antioxidants and tannins in raspberries fight inflammation and infections throughout the body, especially in the stomach, intestines, bones and cardiovascular systems. Raspberries reduce the severity of arthritis and decrease the risk of fracture in people with various types of bone disease. We now know that stomach ulcers are caused by a bacterial infection of the stomach wall. The anti-inflammatory and infection fighting properties of the phytonutrients in raspberries are useful in controlling the symptoms associated with this common gastrointestinal condition. Diabetes As with many of the superfoods, the high fiber content of raspberries helps control the blood sugar levels in diabetics and is helpful in preventing type 2 diabetes in people who are susceptible to the disease, especially in individuals who are obese. The tiliroside in raspberries stimulates the production of adiponectin which helps stabilize insulin and blood sugar levels in people with this diabetes. The adiponectin in raspberries also stimulates the breakdown of sugar in our bodies and, by so doing, helps to stabilize blood sugar. Finally, it is important to note that the natural sugar in raspberries is fructose which does not require insulin for metabolism; thus, diabetics do not have to worry about elevated blood sugars when they consume raspberries. Obesity Raspberries have extremely low fat content and are rich in fiber, both of these properties are important in the prevention of obesity. In addition, raspberries contain ketones called rheosmins which stimulates the burning of fat stored in the abdomen and elsewhere throughout the body by breaking down the lipids in fat cells. Raspberry ketones also reduce the body’s capacity to absorb excess fat. Cardiovascular health The salicylates in raspberries have anti-coagulative properties that discourage blood clots and, thus, decrease the chances of heart attacks and strokes. The potassium in Raspberries also encourages optimal function of the heart muscles. As with berries in general, raspberries increase the levels of “good” cholesterol in the body and which also reduces the chances of developing cardiovascular disease. Women’s health The carotenoids, citric acid, fragrine and vitamins in raspberries, and especially the raspberries’ leaf, decrease menstrual flow and cramps during the menstrual cycle. They also are said to reduce pain and hemorrhage during childbirth. These healthful compounds increase milk flow in lactating mothers. As mentioned above, the phytonutrients in raspberries also decrease a women’s chances of developing cervical cancer.

4. Cranberries

One cup of cranberries provides 22% of our daily requirement of vitamin C and 18% of our requirement of fiber. Raw cranberries have a relatively high ORAC value of 9584 which means that they are capable of destroying the free radicals that damage our DNA and predispose us to various diseases and cancer. However, cranberries primary claim to fame is their ability to prevent recurrent urinary tract infections in women. Cranberries also have been used to treat cardiovascular, various cancers and dental conditions. The treatment of urinary tract infections Recurrent urinary tract infections are a common problem in adult females. This is especially true for females who suffer from urinary incontinence and must wear diapers. Cranberries contain high levels of proanthocyanidins which prevents the adhesion of common bacteria to the bladder wall which makes it difficult for the bacteria establish themselves on the bladder wall. Unfortunately, it takes very high concentrations of proanthocyanidins in the urine to achieve this goal. Such levels cannot be achieved by drinking the cranberry juice we buy at the supermarket. Thus, with respect to the treatment or prevention of urinary tract infections, the beneficial effects that can be derived from cranberries can only be achieved by eating the fresh or dried berries or by consuming cranberry capsules. Cardiovascular disease Some evidence suggests that the polyphenols in cranberries can reduce the risk of cardiovascular disease by preventing platelet build-up and reducing blood pressure. Cancer Research has shown that the ingredients in cranberries slow tumor progression in people with prostate, liver, breast, ovarian and colon cancers. Dental The same proanthocyanidins in cranberries that help prevent urinary tract infections also improve oral health by preventing bacteria from binding to the teeth and gums. Propagation Cranberries are difficult to grow from seeds but relatively easy to grow from cuttings.

3. Cape Gooseberries

3. Cape Gooseberries Most people have never heard of a cape gooseberry and few have had an opportunity to taste this unique berry. They are also known as Peruvian ground cherries, Rasbhari berries and Golden Berries. They are easy to grow in a temperate climate and are very nutritious. Most people simply remove the husk and eat the berries raw. They also can be made into jams, jellies, added to salads, and made into sauces for pasta. Dried gooseberries will enhance the flavor of just about any dish. This berry is loaded with polyphenols and carotenoids and 100 grams of the berry provides 14% and 18% respectively of our daily requirements of vitamin A and C. A 100 gram serving of ground cherries also provides 4 grams of protein. Finally, Rasbharies are rich in B vitamins, thiamine and niacin. Cape gooseberries have a ORAC of 3874 which makes them reasonably effective in fighting the free radicals that are so harmful to our bodies. Here are some of the most important health benefits of this unique berry. Bone health Cape gooseberries facilitate calcium absorption which makes the bones stronger and their extracts have been used to treat rheumatism and dermatitis. Anti-bacterial properties Clinical studies have shown that cape gooseberry extracts will kill both gram negative and gram positive bacteria including E. coli Staph aurous, Enterococcus and Pseudomonas and they have been used to treat a wide variety of bacterial conditions. Asthma Cape gooseberries contain ant-inflammatory agents that are useful in the treatment of asthma and related pulmonary diseases. Eye health The vitamin A in cape gooseberries decreases the risk of cataracts and macular degeneration. Cardiovascular benefits The polyphenols and cartenoids in cape gooseberries reduce the risk of hypertension and heart disease. Traditional uses in folk medicine The Rasbhari berry has been used to treat a wide variety of medical conditions including malaria, rheumatism, dermatitis, asthma, hepatitis, leukemia and other forms of cancer. Potential health hazard Unripe cape gooseberries, berries that are green in color, contain mild forms of poisonous alkaloids which may cause allergies; thus, to be on the safe side, do not consume berries that are green in color or berries that have a green husk. Propagation of cape gooseberries This berry is extremely easy to grow in a temperate climate. They do best in full sunlight and when grown in an organically rich soil. The branches of this berry should be tied to a three wire trellis similar to the one described in the chapter on Goji berries. If not grown on a trellis the branches of berry will sprawl over the ground. This will impede the ripening of the berry and complicate their harvest. Preferably, cape gooseberries should not be harvested until they are fully ripe and have fallen to the ground. I harvest my berries on a weekly basis by shaking the berries' branches gently and picking up the yellow colored husks which have fallen to the ground. Cape gooseberries are easy to propagate from seeds or cuttings.

3. Blueberries

Unlike Goji berries, blueberries are native to the United States and readily available in our stores and markets most of the year. Many people consume them because they like their taste and may not fully realize the nutritional value of this remarkable berry. Blue berries are closely related to cranberries and huckleberries. Blueberries, with a ORAC of 2400 have the highest level of antioxidants of any commonly consumed fruit or vegetable (note- Goji berries are not commonly consumed in the United States or, for that matter, the rest of the western world). Blue berries also are rich in vitamin C, vitamin K and manganese. Prevention of cardiovascular disease and aging Anthocyanins are the primary antioxidant compounds in blue berries. Anthocyanins protect our bodies from the free radicals that contribute to aging and cardiovascular disease. The high content of anthocyanins in blueberries also counter the buildup of plaque in our arteries and thus reduce the risk of heart attaches and other forms of cardiovascular disease. In one study, 168 participants were instructed to drink one liter of a mixture of blueberry and apple juice for one month. At the end of the study oxidative DNA damage due to free radicals was reduced by 20% as compared to the controls who did not drink the juice. Similarly, a study of 93,000 nurses who were on a diet high in Anthocyanins were found to have 32% decrease in the risk of heart disease and heart attacks. Prevention of eye disease While not as rich in vitamin C as Goji berries, every cup of blueberries supplies about 25% of our daily requirement of this important vitamin. As disused above vitamin C reduces intraocular pressure and the risk of glaucoma, the second most common cause of blindness. Cancer prevention The anthocyanins, which give blueberries, their blue color, attach the free radicals that damage DNA and cause cancer, In this respect, scientists at the University of Illinois have suggested that blueberries can be used to reduce the risk of developing prostate cancer. Prevent urinary tract infections You probably know that cranberry juice can be used to treat and prevent urinary tract infection. Cranberries contain compounds that prevent bacteria from binding to the bladder wall. Blueberries also contain similar substances which inhibit bacteria like E.coli from adhering to the bladder wall. Brain health Scientists at the USDA found that object memory loss in rats, which occurs normally with age, can be prevented and even reversed, by feeding them blueberries. Similarly, researchers at the University of Cincinnati found that older adults who consumed blueberry juice scored higher on memory tests that did a control group that received a placebo. Blueberries prevent the formation of "bad" cholesterol. Oxidative damage in our bodies is not limited to our cells and DNA. It is well established that oxidation of our circulating LDL lipoproteins is a crucial step in the development of cardiovascular disease. The antioxidants in blueberries reduce the levels of oxidized LDL and, thus, reduce our risk of heart attaches, strokes and other forms of cardiovascular disease. A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese people and a 75 gram serving of blueberries significantly reduced the oxidation of LDL lipoproteins in normal people. Blood pressure Obese individuals who consumed 50 grams (1.7 ounces) of blueberries a day for eight weeks had a 4-6% reduction on blood pressure. Other studies have found similar results in post-menopausal women. Since high blood pressure is one of the leading causes of heart attacks and strokes the implications of studies like this are extremely significant, if not earth shattering. Anti-diabetic effects As compared to other fruits, blueberries have relatively little sugar. One cup of blue berries contain about 15 grams of sugar which is equivalent to that of a small apple or large orange. However, the anthocyanins in blue berries outweigh any negative effects that the sugar may have when it comes to blood pressure control. Anthocyanins increase insulin sensitivity (makes insulin more effective in controlling blood sugar) and glucose metabolism. In a study of 32 obese people with insulin resistance one blueberry smoothie a day resulted in significant improvements in insulin sensitivity. Improved insulin sensitivity also lowers the risk of type 2 diabetes. How to preserve blueberries Fortunately, blue berries do not lose their antioxidant properties if frozen for periods of three to six months. This is good news for those who grow blueberries and wants to freeze them so that they may be enjoyed year around. It also means that the blueberries that you find in the freezer section of your supermarket are just as healthful as the fresh ones grown in your garden. Organic blueberries A recent study revealed that organically grown high bush blueberries had significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than their conventionally grown commercially counterparts. This came as no surprise to those of us who grow our food organically. Propagation Blueberries are relatively easy to grow from soft or hard wood cuttings. Alternately, they can be grown from seeds. To thrive well blueberries should be grown in an acid soil. The simplest, safest and cheapest way to lower the Ph of your soil is to simply work spent coffee grounds to the soil around your blueberry plants once or twice a year. Most of the coffee shops in your area will be glad to give you bags of spent coffee grounds, all you have to do is ask for them.