Even though they are small in size, these tiny fruits are enormous in cancer-preventing ability.
But why berries? First, berries are an easy way to consume a concentrated source of vitamins, minerals, fiber and hundreds of other cancer-fighting phytochemicals. Second, berries prevent cancer in numerous ways. They are anti-inflammatory, anti-proliferative, anti-metastatic, anti-angiogenic and they are natural anti-oxidants. What do all of these words mean? In very basic terms, we’re talking about preventing tumor formation and progression on a microscopic level.
Ellagic acid was one of the first components discovered in berries which was found to be an effective anti-tumor agent. It was later found that different kinds of nuts and fruits had high concentrations of ellagic acid with the highest concentrations found in black raspberries, strawberries, cranberries, walnuts and pecans.
Numerous studies with black raspberries and strawberries for prevention of gastrointestinal tract cancers have been lead by Dr. Gary Stoner, PhD. The results of these studies show that rats eating black raspberries have a significant reduction in esophageal and colon cancer compared to rats that did not eat berries. Clinical trials are currently underway to study the effectiveness in humans.
Berries are loaded with hundreds of highly active phytochemicals (such as polyphenols and carotenoids) as well as numerous vitamins and minerals. All of these components work together to produce an effect. It is the combination of ingredients that researchers believe leads to the cancer-preventing properties of berries.
Calcium, folic acid and selenium are found in berries and are protective against colon, liver, esophageal, skin and prostate cancer. More reasons to consume the whole berry in its natural, sweet form!
The most abundant components of berries belong to the class of phytochemicals called the polyphenols--compounds that have remarkable cancer-preventing abilities. Found everywhere in nature, polyphenols are found in fruits, but also in roots, stems and leaves (such as in tea and soy products). They are also abundant in common foods such as dark chocolate, olives, whole grains, legumes, and red wine.
Eat a couple cups of whole berries 3 or more times per week to take advantage of the many health benefits bursting from this fruit. Think outside of the box when adding berries to your diet! Add strawberries to a salad or salad dressings (Asparagus with Raspberry Vinaigrette). Or pair berries with meat or fish (Curried Halibut with Strawberry Relish). Also, include berries in sauces and salsas (Blackberry Barbeque Sauce, Raspberry Chipotle Sauce) and in beverages (Homemade Strawberry Lemonade, Agua Fresca). In the Berry Bible by Janie Hibler, you can find these and other delicious recipes that she has developed. Enjoy!
