Berries
The fruits we usually think of as berries are small, juicy, brightly colored and do not have a pit. They are usually round or oblong and brightly colored. However, by the botanical definition of berries, most fruits we call berries are not really berries at all. A true berry has seeds and pulp formed from a single ovary within the flower of a plant. Bilberries, huckleberries and currants are true berries. More commonly eaten, but not true berries are blueberries, raspberries and strawberries. The flesh of these fruits is formed outside the flower.
In either case, berries are a tasty part of a healthy diet. Nature created berries in a variety of bright colors mainly to attract birds and other animals. Animals eat berries and spread their seeds. Berries are also small with thin skins so they will be easy to eat. It’s all part of nature’s design to reproduce the berry plants. It turns out that the same chemicals that give berries their color and thin skin are also extremely healthy for humans. In fact, many berries are considered to be “super foods” because of their high concentration of phytonutrients. Berries are also packed with vitamins, minerals, fiber, and protein; and they are very low in fat and calories. A cup of strawberries, for instance, contains only 50 calories and 160% of the recommended daily amount of vitamin C.
The phytonutrients in berries have especially powerful antioxidant properties. Antioxidants fight damage to cells caused by the natural process of oxidation that occurs in the body every day. Among the powerhouse phytonutrients in berries are substances known as anthocyanins, quercetin and ellagic acid. Raspberries and blueberries are especially good sources of these substances, which health food enthusiasts will recognize for their ability to slow the progression of degenerative diseases like cancer and their ability to prevent damage to arteries. The phytochemicals in blueberries have even been associated with an improvement in memory. Cranberries are another berry with a strong concentration of antioxidant phytochemicals. The substances in cranberries are said to have strong antibacterial properties that can prevent urinary tract infections and infections of the GI tract by keeping bacteria from sticking to the walls of the urinary tract and intestines.
Berries should be chosen and stored carefully. They tend to spoil quickly, and they are very susceptible to mold. When you choose berries, check them for damage and be sure they are firm and brightly colored. They should not be washed until you are ready to eat them, and they should be eaten within a few days. If you can’t eat them right away, you can freeze them or even cook them. Berries make excellent jams and jellies and can be frozen and cooked without destroying too much of their phytochemical content (though some vitamin C will be lost if you cook them).