Google
 
Web www.vitaminlore.com
www.eniva.com
.  Vitamins Galore has low prices on Eniva Vitamins, Minerals, Electrolyte Water, and Nutritional Supplements Visit us today.
Berries.jpg

Berries

Blueberries, cranberries, and strawberries are among the most popular berries.

The term “berry” is generally used to describe small, sweet fruits that grow on bushes or plants, often in clusters. Some fruits are thought of as berries but aren’t classified as such by botanists. Huckleberries, for example, are in the stone fruit category. Berries find their way into literature and mythology because their predominantly red color was thought to somehow take its origin from the blood of mythical creatures.

Varieties

While many hundreds of types of berries exist, the varieties most commonly found in U.S. supermarkets are blueberries, currants, cranberries, blackberries, raspberries, and strawberries.

Buying and storing tips

Choose berries that are deep or darker in color. Keep berries in containers that allow air to circulate to help avoid the mold that often hides between the moist fruit. Do not purchase wrinkled berries or leaky packages. Rinse berries (and hull strawberries) only when you are ready to use them. Do not soak berries while cleaning them as they are very absorbent and their flavor will be diminished. Berries store best in the refrigerator, in containers that are not airtight, and should be used as soon as possible. All berries freeze well, although the juicier ones may stick together. To prevent sticking, place the berries on a cookie sheet in the freezer so that they are not touching each other; once frozen, put the berries in sealable plastic bags.

Availability

Most berries are summer and fall season crops when locally grown, but they are often available throughout the year from other sources. Blueberries reach their peak from July through August. Currants are available fresh from June through August. Cranberries are available fresh from October until December, with their peak season in November. Blackberries and raspberries peak from June through August. Strawberries can be found from April until July when locally grown.

Preparation, uses, and tips

Most berries are delicious eaten fresh, served with a little sugar or honey. They mix well in cakes, muffins, and breads; and they can also be frozen and puréed with fruit juice for a delicious unsweetened sorbet, or included in smoothies. Crush them for toppings, or crush and mix with a liqueur such as Grand Marnier. Fresh fruit salads that include berries are colorful and nutritious. Blueberries, currants, and sliced strawberries add interest and variety to breakfast cereals. Because they can be somewhat tart, berries can add balance when mixed with sweeter fruits. However, cranberries are too tart and hard to eat raw, and are usually cooked with water and sugar to make cranberry sauce, or added to baked treats. They are also delicious in stuffing or with grain dishes. Raspberries can be blended with oil and vinegar to make a pleasing vinaigrette for spinach salads.

Nutritional Highlights

Blueberries (raw), 50 berries (68g)
Calories: 38
Protein: 0.46g
Carbohydrate: 9.6g
Total Fat: 0.26g
Fiber: 1.83g
*Good source of: Vitamin C (8.8mg)

Cranberries (whole berries), 1 cup (95g)
Calories: 46
Protein: 0.37g
Carbohydrate: 12g
Total Fat: 0.19g
Fiber: 4.0g
*Excellent source of: Vitamin C (12.8mg)

Strawberries (whole berries), 1 cup (149g)
Calories: 43
Protein: 0.88g
Carbohydrate: 10g
Total Fat: 0.53g
Fiber: 3.3g
*Excellent source of: Vitamin C (81.6mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Cataracts

Blueberries are high in flavonoids called anthocyanosides. Anthocyanosides may protect both the lens and retina from oxidative damage.

Chronic venous insufficiency (CVI)

Proanthocyanidins (also known as oligomeric procyanidins or OPCs), a group of flavonoids found in cranberries and other plants, have been shown to strengthen capillaries in double-blind research. Double-blind trials demonstrating efficacy of proanthocyanidins used concentrated extracts, not whole foods. It is not known if eating cranberries will have any effect on preventing or reversing chronic venous insufficiency.

Prostatitis

Cranberries, which are effective in preventing urinary tract infections, may help reduce the risk of bacterial prostatitis, though no studies have investigated this possibility. Cranberries can be consumed as juice, or taken as concentrated cranberry extracts in capsules.

Urinary tract infections (UTIs)

Modern research has suggested that cranberries may prevent urinary tract infections. In a double-blind study, elderly women who drank 300ml (10 oz.) of cranberry juice per day had a decrease in the amount of bacteria in their urine. In another study, elderly residents of a nursing home consumed either 4 ounces of cranberry juice or six capsules containing concentrated cranberry daily for 13 months. During that time, the number of UTIs decreased by 25%. A small preliminary study with younger women ages 18 to 45 years who had a history of recurrent UTIs found that daily treatment with an encapsulated cranberry concentrate (400mg twice per day) for three months significantly reduced the recurrence of urinary tract infections compared to women taking placebo.

Research has suggested cranberries may be effective against UTIs because they may prevent E. coli, the bacteria that causes most urinary tract infections, from attaching to the walls of the bladder. However, cranberries are not a substitute for antibiotics in the treatment of acute UTIs. Moreover, in children whose UTIs are due to “neurogenic bladder,” cranberry juice supplementation did not reduce the rate of infection. Drinking 300–500ml (10–16 oz.) unsweetened or lightly sweetened cranberry juice per day is recommended by many doctors for prevention and as part of the treatment of urinary tract infections. Alternatively, 400 mg of concentrated cranberry extracts twice per day can be used. Cranberries, when eaten as a food, are usually heavily sweetened; such foods are not likely to have any benefit for preventing or treating UTIs.

Blueberries contain similar constituents as cranberries, and blueberries might also prevent bacteria from attaching to the lining of the urinary bladder. However, studies have not yet been done to determine if blueberries can help prevent bladder infections.

Health benefits and concerns for fruit
Many health benefits and concerns associated with this food are applicable to other fruit. Read about health benefits and concerns for fruit for a full description.