Don’t you think Berries are the little darlings of the fruit world? Beautiful, petit, delicate deeply hued baubles of juicy, slightly tart sweetness. I think we all know that berries are commonly grouped in the exclusive superfood club due to their high antioxidant content, but once again the whole antioxidant label can be very vague. In a way, this detracts from the incredible effects the particular antioxidants which include anthocyanins, ellagic acid and resveratrol, have on the body.

An ability to scavenge free radicals, lessen the damage they cause on the body and help prevent oxidation and therefore premature ageing is all better understood when broken down into what they can be therapeutically used for. And the beauty is, unlike some other nutrients, the members of the Rosaceae and Ericaceae family are the best dietary sources of bioactive compounds that exert their anti-inflammatory, detoxifying and regenerative effects. What does this mean? It means you can eat your berries and reap all the health benefits without needing supplemental forms which usually offer higher amounts of nutritional compounds.

So What Can Berries Do For You?

Help Improve Blood-Sugar Response

A lot of research points to the protection of cells from the inflammatory effects of high blood sugar levels through the dietary intake of berries, as well as directly reducing the insulin response after meals high in carbohydrate. Some studies have actually suggested the polyphenols present may actually decrease post-prandial sugar levels by influencing carbohydrate digestion and absorption.

Nutrient Dense and High in Fibre

With a myriad of nutrients including vitamin C, manganese, vitamin K1, copper, and folate, berries are full of special micronutrients crucial for general health, berries are also a great source of fibre which of course increases satisfaction after meals, generally leading to a natural reduction in overall intake. This can be really useful when trying to lose weight, as incorporating berries are an extremely low-calorie, low-carbohydrate way of influencing appetite.

Fights Inflammation

In today’s world, chronic inflammation is something most of us are experiencing more frequently, which is so detrimental to our long-term health and even quality of life. There are many contributing factors, most likely the common culprits being high stress levels and less than optimal diets, which is why we need to use food as medicine and berries do just this. With their high amounts of specific antioxidant, many studies suggest berries may help lower inflammatory markers.

Great for Skin

The rate of skin ageing is determined by the rapidity of regeneration of degeneration, which is propagated by oxidation. The antioxidants and vitamin C content found in berries are amazing for skin health, both acting to actively repair damaged skin and prevent further damage. Ellagic acid, a polyphenolic compound found in abundance in berries, has also been found to improve collagen breakdown – one of the main proponents of youthful skin.

Berries are also amazing for heart health, their ability to influence cholesterol metabolism, decrease cell damage and improve arterial function means they are an incredible functional food that can positively affect health on multiple levels. And although they can be enjoyed in their beautiful concentrated form, they also are one of the most versatile of foods.

To get a hefty hit of berry goodness, why not try making this beautiful compote that can be stored in the fridge for up to a week and used in anything from smoothies to the top of pancakes, ice-cream, or folded through plain Greek yoghurt.

Easy Berry Compote

2 cups of mixed fresh or frozen berries (of your choice)

¼ cup honey or maple syrup

Squeeze of lemon

Tablespoon of white chia seeds (optional)

• -Place berries in a medium saucepan with a squeeze of lemon and 2 tablespoons of water, put on a medium heat and bring to a simmer.
• -Simmer for 5 minutes and add the honey or maple syrup.
• -Keep on the heat until thickened slightly, and cool before storing in a glass jar in the fridge.

REFERENCES

S Skrovankova et al. Bioactive Compounds and Antioxidant Activity in Different Types of Berries. Int J Mol Sci 2015 Oct 16; 16(10): 24673-706

Mazzoni L et al. The genetic aspects of berries: from field to health. J Sci Food Agric 2016 Jan 30; 96(2) 365-71

NC Howarth et al. Dietary fibre & Weight Regulation. Nutr Rev 2001 May; 59 (5): 129-39.

J Edirisinghe et al. Strawberry anthocyanin and its association with postprandial inflammation and insulin. Br J Nutr 2011 Sep; 106(6): 913-22

Kammeyer A, Luiten RM. Oxidation events and skin ageing. Ageing Res Rev 2015 May (21); 16-29

AJ Stull et al. Blueberries improve endothelial function, but not blood pressure, in adults with metabolic syndrome: a randomized, double-blind, placebo-controlled trial. Nutrients 2015 May