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Berries: A Delicious Source of Heart-Healthy Anthocyanins
Berries, long touted as a “superfood,” contain many important nutrients, such as vitamin C, fiber, and antioxidants, the substances that protect us against free radicals. Scientific evidence points out that among the array of nutrients found in berries, polyphenols (the same substances linked to cardiovascular benefits from tea, red wine, and chocolate) also may help berries protect your heart.
Polyphenols are a large classification of antioxidants found abundantly in plant foods. There are two classes of polyphenol compounds in berries that are important: One is tannins, which give berries their tart taste and have been linked to cardiovascular benefits; the second is anthocyanins, “the compounds that give berries their bright color and act as antioxidants,” says Lynn Goldstein, RD, a dietitian at Weill Cornell Medical College. “They are believed to strengthen the immune system, fight disease, and help prevent conditions such as cancer.”
A study published in the February 2011 issue of the American Journal of Clinical Nutrition provides more evidence regarding the heart-healthy benefits of berries. A total of 87,242 women from the Nurses’ Health Study (NHS) II, 46,672 women from the NHS I, and 23,043 men from the Health Professionals Follow-Up Study participated in the study. During 14 years of follow-up, 29,018 cases of hypertension in women and 5,629 cases of hypertension in men were reported. Researchers found that study participants who reported the highest intake of anthocyanin (predominantly from blueberries and strawberries) had an eight percent reduction in their risk of hypertension compared to those with the lowest anthocyanin intake.
Other health benefits of berries. In addition to lowering blood pressure, berry consumption has been linked to an increase in HDL or “good” cholesterol and a reduction in cognitive decline.
Besides polyphenols, other good nutrients in berries include vitamins A, C, and E, and folic acid, and minerals that include potassium, magnesium, zinc, iron, calcium, and selenium. Berries also contain fiber, which is known for its cancer-protective effects on the colon. In addition, berries contain no saturated fat or cholesterol, are low in calories, and they have very little sodium.
Adding more berries to your diet. “Berries can be eaten any time of the day,” advises Goldstein. “They are nutritious and low in calories.” She suggests that people eat one cup of berries every day. The frozen varieties are a good alternative to fresh berries, and they are sometimes less expensive and usually more convenient. And, since frozen berries are processed immediately after harvest, their nutrient content is well preserved. However, Goldstein advises that you check the ingredients list of frozen berries to ensure they do not contain added sugar.
Eating berries is a great way to satisfy your sweet tooth and your nutrition needs without adding extra sugar and fat to your diet.
This article originally appeared in the July 2011 issue of Women's Nutrition Connection.
