PHYTOCHEMICALS IN BERRIES AND THEIR BENEFITS
We keep hearing that eating berries is healthy, but instead of blindly accepting this as a truth let’s understand why. Berries are extremely beneficial, as on top of vitamins and minerals, they contain a host of phytochemicals that act as antioxidants and work in synergy to enhance our health. The main phytochemicals are anthocyanins, ellagic acid, quercetin and procyanidins.
Anthocyanins are one of the most abundant and they give the purple/reddish/blue colour to fruit and vegetables (the colour varies based on the PH). Their antioxidant properties help to support heart health by decreasing the risk of arteriosclerosis and hypertension. Anthocyanins can also help to support our immune system by protecting DNA from damage and by decreasing inflammation. Think about premature aging, it happens when there is an imbalance between free radicals and antioxidants, causing higher oxidative stress. Inflammation, on the other hand, can drive many conditions, including eczema and acne. Anthocyanins also decrease the risk of tumour formation by inhibiting cell proliferation and protect brain health by inhibiting lipid oxidation. Good sources of anthocyanins include blueberries, blackcurrants, elderberries, red/purple grapes, red cabbage, purple potatoes, black carrots and blue corn.
Ellagic acid is produced from tannins (plant compounds that give an astringent, bitter taste) by hydrolysis. The main benefit to date is cancer prevention, mainly due to anti-proliferative and apoptosis properties, in other words it prevents cancerous cells to multiply and drive them to commit suicide. Ellagic acid also protect from DNA damage, oxidative stress and angiogenesis (formation of a blood supply in the tumour), further diminishing the risk of cancer. Interestingly, topical application of ellagic acid seem to preserve collagen levels in the skin, contributing to a smooth and supple complexion. Good sources of ellagic acid include raspberries, strawberries, cranberries, walnuts, pecans, green tea and pomegranate.
Quercetin is another very abundant phytochemical found in a variety of foods. Because of its very high antioxidant power, it can help to decrease inflammation by fighting free radicals and decreasing several pro-inflammatory compounds. Quercetin has been successfully used as anti-allergy agent in conditions like hay fever as it rebalances the two main branches of the immune system (Th1 and Th2), inhibit the release of histamine, decrease pro-inflammatory cytokines and enzymes (COX and LOX). An interesting study shows improved markers in individual with early to middle stage Alzheimer after taking quercetin for 3 months, however more studies are needed to confirm it. Good sources of quercetin include onions, garlic, grapes, raspberries, blueberries, broccoli, cherries and green tea.
Myricetin, like the above-mentioned phytochemicals, act as an antioxidant to fight free radicals and lower inflammation by preventing platelets aggregation and decreasing the signalling molecule protein kinases. Myricetin seem to have a positive effect on bone density by enhancing osteoblast proliferation and maturation (osteoblast are bone building cells) through the synthesis of the Bone Morphogenetic Protein-2 (BMP-2). Furthermore, myricetin can help with brain health by lowering glutamate levels, associated with brain disorders, disrupting Tau proteins and blocking beta-amyloid formation, both characteristic of Alzheimer. Good sources of myricetin include blueberries, cranberries, sweet potato leaves, swede, fennel leaves and grapes.
The above list is not exhaustive, but it gives you an idea of the main benefits for each phytochemical. Each type of Berry has a unique composition, therefore I advise to alternate their consumption, choosing a different type as often as possible. Having multiple serving daily is excellent, but even just few serving a week can reap some benefits. Always go for real food instead of oral supplements, unless advised by your healthcare practitioner. Food always contains a vast array of vitamins and minerals, and the different compounds work in synergy to promote health. If you can, go for organic produce because it has higher phytochemical levels.
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