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Is Berry Really Good For Heart Disease Prevention
 

Berry is a fleshy fruit produced from a single ovary and usually has many seeds. Some examples of berry include grape, tomato, cucumber, blackberry, blueberry, cranberry, gooseberry, raspberry and strawberry. Being an excellent source of antioxidants and vitamins, berry does provide many health benefits that include boosting heart health and vision, and preventing cancer. As such, there is no reason why we should not include berry in our daily diet.

Harvard School of Public Health reported in their 2007 study that people who ate more strawberries had lower blood levels of C-reactive protein (CRP). CRP is a biomarker for inflammation in the blood vessels. People with high levels of CRP are at higher risk of getting heart disease and stroke.

In that study, women who ate 2 or more servings of strawberries each day were found to have less elevated CRP levels, in comparison with those who ate none. 1 serving of berries is 100 grams (or about half a cup).

Meanwhile, a Finnish study suggested that eating 2 servings of berries daily is good for heart disease prevention. After examining a group of middle aged men and women who ate 150 grams of a variety of berries every day for 8 weeks, researchers from the National Public Health Institute in Helsinki found that there was an rise in HDL cholesterol (high-density lipoprotein), also known as good cholesterol, and a reduction in blood pressure. Their findings were published in 2008 in the ‘American Journal of Clinical Nutrition’.

The vibrant colors of most berries characterize a group of antioxidants known as anthocyanins. Anthocyanins have been known to protect the heart by improving the lining of heart arteries by raising the production of nitric oxide, a compound that helps improve blood flow and prevent formation of clot.

esides anthocyanins, berries also contain another antioxidant called ellagic acid that could protect cells from free radicals. It is believed that free radicals can damage cells and are responsible for cancer formation. According to dietitians, strawberries have some of the highest ellagic acid content among fruits.

From the perspectives of traditional Chinese medicine (TCM), berries like strawberries and raspberries possess some health benefits. For example, strawberries could support functioning of heart and small intestines, and help lubricate the lungs and strengthen the spleen. Raspberries could nourish kidneys, but people with poor blood circulation and a weak digestive system should not eat too much of them because raspberries are of ‘cooling’ nature. Otherwise, they might end up with worse cases of the shivers or diarrhea.

In the belief of TCM, 'cooling' foods are those that could cause diarrhea, and cold hands and feet, while ‘heaty’ foods that those that would result in fever, irritability and sore throats.

Another berry commonly used in TCM is the Chinese wolfberry (gouqizi). This type of berry has bright, orange-red color that can help nourish liver, kidney as well as improve one’s vision. As wolfberries are neutral foods, they are suitable for most people. Nevertheless, wolfberries might be too strong to be consumed alone, especially under hot weather. Therefore, adding some chrysanthemum is recommended.

Wolfberries do contain lutein and zeaxanthin, which are photochemical known for reducing age-related macular degeneration. Macular degeneration is a condition occurs when the macula, the center of the retina, deteriorates resulting in blurred vision and even blindness. While opthalmologists agree that people with age-related macular degeneration usually do not have enough lutein in their diets, they do not think that eating more food with lutein could actually result in better vision.

After realizing how good berry is, it is also important to know how to pick the type of berry that could provide best benefit. As a rule of thump, berries with richer and deeper color should be chosen because faded looking berries tend to lose most of their vitamins and antioxidants.

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