August 25, 2022 general

The various camps of nutritionists, dietitians, doctors, researchers, and authors do not agree on very much…e.g., carbs are a problem / are not; fats are bad / only some are bad; meat is an issue / so very much not; soy causes trouble / not if fermented; and so on, etc. But all of them love berries. That is because they (the berries that is) are high in nutrients and low in sugar and fat. The antioxidants and extraordinary plant nutrients such as polyphenols that berries contain have been shown helpful for everything from cataracts to cancer. Berries also add flavor, color, and fun to what might otherwise be a boring diet depending on which “expert” you follow. Below are a few examples.

• Cherry. I realize that cherry in the photo is not a berry. However, cherries do have similar benefits. Tart cherries especially have a reputation for helping arthritis and gout.
• A blackberry is in fact a bundle of tiny fruits (druplets – fyi, that “u” is not a spelling mistake), each with its own seed. (The many seeds are likely why blackberries are used less in baking than say blueberries which are nutritional powerhouses and make dandy muffins.) Blackberries are especially rich in ellagic acid which is believed to be preventive of cancer and atherosclerosis. They are also rich in vitamin C, folate, and fiber.
• Raspberries have been prized as a luxury fruit since history first recorded human preferences. That, of course, was long before scribes knew (or would have cared) about the berry’s high content of nutrients like those in the blackberry plus iron, potassium and vitamin A. One cup contains 8 grams of insoluble fiber which helps prevent constipation and prevents digestive bile from turning to a form that can promote cancer. Raspberry leaf tea is used to calm the morning sickness of pregnancy. Raspberries spoil easily. If refrigerated, they need air, so avoid sealing them up for example in a plastic bag and ideally spread in a single layer.
• Strawberries are high in fiber and low in calories. The nutrient content is like those in the other fruits above. (Sadly, turning them into strawberry shortcake does not make them more healthful.) The non-profit watchdog, Environmental Working Group, lists strawberries at the top of their annual list of the “Dirty dozen” (most chemically contaminated produce categories making it smart to buy organic). Note, the strawberries in Pop-Tarts® are not organic…but then, with their content of high fructose corn syrup, sugar and white flour, you probably wouldn’t eat them anyway. Also, if you eat them right out of the toaster you can burn the crap out of your mouth (or so I’m told).
• Elderberries are not usually on the menu as food, but they are very popular as a supplement (lozenges, pills, gummies, syrup) because alternative healers have found them to be anti-viral. Studies seem tentatively positive but are not conclusive. Oh my, just remembered that when I was at Girl Scout camp (which as you might imagine was a very long time ago) there was an elderberry tree by my cabin. I had heard of elderberry wine and got the (not) bright idea to make some elderberry wine using rubbing alcohol. Little did I know that not only is rubbing alcohol toxic, so are the raw berries. (Because it tasted awful, I survived that experiment but did end up in the emergency room with horrid poison ivy.)

I keep a jar of berries and one of cherries (Bing cherries work best) in the freezer for a refreshing and healthful tiny dessert.