A Look at Superfoods: Berries

Superfoods: Berries

Strawberries

A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!

This Week’s Featured Superfood: Berries

Berries are full of phytonutrients, antioxidants, and packed with vitamins.

  • Blueberries – The super berry of the berries, they have anti-inflammatory nutrients and have been shown to  improve the neurotransmitter function of the brain, help blood flow and cardiovascular health, lessen the risk of cancer, improve memory, improve vision, and decrease belly fat.
  • Strawberries – High in phenols, high in antioxidants, especially Vitamin C.  May be helpful in preventing cataracts and macular degeneration, cancer fighter and prevents collagen destruction and inflammation thereby helping with wrinkles
  • Blackberries – High in cancer fighting compounds,  may help lower cholesterol, prevents collagen destruction,  high levels of antioxidants, helps with digestive health, and heart health.
  • Cherries – May promote cell and tissue health as well as reduce arthritis pain, help us sleep better, prevent wrinkles, reduce belly fat, lower risk of stroke.

In addition to these berries try some less common berries such as goji, bilberries.  Each berry has its own unique set of phytonutrients and antioxidants, so mix it up and add a wide variety of berries into your diet and enjoy this superfood.


How to get more berries into your diet

Add them to yogurt, cereal, or as toppings on pancakes or make a smoothie.

Spinach and Strawberry Salad

Blueberry and Kale Grain Salad

Baby Kale and Blackberry Salad

Grilled Salmon with Quick Blueberry Pan Sauce

Berry Superfood Smoothie Recipe

1 cup of greek yogurt*

1/2 Blueberries*

4-5 Strawberries*

1/2 cup Blackberries*

Vanilla or Strawberry protein powder, my favorite is Shaklee Life Shake

A handful of ice

1/2 banana

1 cup spinach*

Additional liquid to make smooth: Pomegranate* juice,milk, apple juice,  other.

Blend until smooth adding the additional liquid of choice to reach the consistency you desire.

*Superfood

 

 

 

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