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Posts Tagged ‘prevention’

by Dr. Jamine Blesoff

 

Choose Organic berries for the most health benefits

Eating dark-skinned berries is important for maintaining health and preventing disease.  Regular dietary intake of blueberries, raspberries, blackberries, cranberries, and grapes can improve cardiovascular health, immune health, and eye health.    They are excellent sources of phenolic compounds called anthocyanidins; important anti-oxidant compounds that work to decrease inflammation (in blood vessels), prevent tumor cell growth, stabilize cell membranes (in allergies), and improve brain function.

The high phenolic content in the skins has shown additional antioxidant action on lowering LDL cholesterol.  This is one reason why some studies have shown protective benefits in moderate consumption of red wine in people with high cholesterol or atherosclerosis.

The benefits of regularly eating dark berries have proven to be extensive.  So, how can you incorporate eating these tasty morsels into your life?

Eat at least ½ cup per day or 3-4 cups of organic berries per week.  Eat them raw as a snack, add frozen berries to your protein smoothie, layer it within yogurt topped with nuts, add it to any dessert, or try the recipe below:

Berry Hazelnut Salad (with Honey Poppy Seed Vinaigrette)

Adapted from The Whole Life Nutrition Cookbook 2nd ed

Salad:

8 cups mixed greens

2 cups mixed fresh berries (blueberries, blackberries, raspberries, or other local berries)

½ cup hazelnuts, roasted (can substitute almonds or walnuts)

3 to 4 green onions, sliced into rounds

incorporate a variety of organic berries into your life

Dressing:

¼ C extra virgin olive oil

3 Tbsp red wine vinegar

1-2 Tbsp honey

1 Tbsp poppy seeds (can substitute flax or sesame seeds)

¼ tsp sea salt

  1. Rinse and dry the greens, place into a large salad bowl.  Rinse and dry the berries.  Place berries atop the greens.  Chop the nuts and add them to the salad along with the green onions.
  2. To make the dressing, place all ingredients into a glass jar, and shake well.  Pour over the salad just before serving

ENJOY!

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