Raspberries, blueberries, cranberries, oh, my! While these little berries aren’t the fountain of youth, they can help us to age well. (And who doesn’t want that?!) So today, I thought I would cover all of the benefits berries can bring us!
Blueberries
Blueberries are not only delicious but are also rich in antioxidants. Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life calls blueberries, "brainberries". Studies have found that blueberries can help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. According to the U.S. Highbush Blueberry Council, researchers believe that the antioxidants in blueberries help reduce the buildup of "bad" LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke. At least 1 cup of blueberries a day in any form -- fresh, frozen, or freeze-dried, is recommended.
Raspberries
Raspberries are nutritional powerhouses. They perish quickly, so you will want to eat them within a day or two of purchase. In addition to having a lot of antioxidants, they also are a great source of vitamins and minerals such as riboflavin, niacin, folate, potassium, copper, magnesium and vitamin C. The antioxidant reservatrol (also found in red wine) is found in raspberries and seems to affect age-regulated genes, allowing cells to live longer and offsetting the risk of cancer, heart disease and Alzheimer's disease, according to WebMD.
Cranberries
Cranberries are among the top foods with proven health benefits, according to Rutgers University. Drinking cranberry juice can block urinary infections by binding to bacteria, preventing them from adhering to cell walls. And in some people, regular cranberry juice consumption can kill the H. pylori bacteria, which can cause stomach cancer and ulcers. Some research also shows that drinking cranberry juice daily may increase levels of HDL, (good cholesterol) and reduce levels of LDL (bad cholesterol).
Ready to add some berries into your daily diet? Try this Raspberry Muffin recipe from WeightWatchers.com and let me know what you think.
Ingredients:
• 1 spray(s) cooking spray
• 1 1/2 cup(s) whole wheat self-rising flour
• 4 Tbsp reduced-calorie margarine, softened
• 2 oz ready-to-eat crisp rice cereal, divided (about 2 cups)
• 1 1/2 cup(s) raspberries, divided
• 2/3 cup(s) unpacked brown sugar, divided
• 2 large egg(s), lightly beaten
• 2/3 cup(s) buttermilk
Instructions:
• Preheat oven to 400ºF. Coat a 12-hole muffin tin with cooking spray.
• Place flour in a large bowl and rub in margarine with your fingers. Stir in 1 1/3 cups of cereal, 1 cup of raspberries and 1/2 cup of sugar. Combine eggs and milk in a small bowl; stir into flour-fruit mixture. (Note: If you cannot find whole wheat self-rising flour, mix together 1 1/2 cups of whole wheat flour with 2 1/4 teaspoons of baking powder and 1/2 teaspoon of salt.)
• Pour mixture into prepared tin; sprinkle with remaining raspberries, cereal and sugar.
• Bake 25 minutes. Let stand 5 minutes before flipping onto wire rack to cool. Yields 1 muffin per serving.
For a unique flavor boost, stir 1/4 teaspoon of ground mace into the flour mixture.