Berries
Blueberries and Blackberries
The dark blue/purple colour of these fruits is down to their anti-oxidant content. Among the beneficial compounds they contain are proanthocyanidins and polyphenols (1). These anti-oxidants, along with others in these fruits, have been found to:
- Enhance memory (2).
- Protect eye sight (3)
- Protect against brain damage from strokes (4)
Raspberries and Strawberries
Raspberries and strawberries contain a compound called ellagic acid. Ellagic acid binds cancer-causing chemicals, rendering them inactive. It also prevents carcinogens from binding to DNA and can inhibit the growth of tumours (5). Recent studies have found that ellagic acid may protect against cancers of the oesophagus (6) and liver (7). 1 cup of fresh raspberries provides about 40mg of ellagic acid.
References
1. Wu X, Beecher GR et al. Concentrations of anthocyanins in common foods in the United States and Estimation of Normal Consumption. J Agric Chem. 2006 May 31;54(11):4069-4075
2. Yi W, Fischer J. et al. Phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis. J Agric Food Chem, 2005 Sep 7;53(18):7320-9
3. Andres Lacueva C, Shukitt-Hale B, et al. Anthocyanins in aged blueberry fed rats are found centrally and may enhance memory. Nutr Neurosci. 2005 Apr;8(2):111-20
4. Cho E, Seddon JM et al. Prospective study of intake of fruits, vegetables, vitamins and carotenoids and risk of age-related maculopathy. Arch Opthalmol. 2004 Jun;122(6):883-92
5. Wang Y, Chang CF et al. Dietary supplementation with blueberries, spinach or spirulina reduces ischemic brain damage. Exp Neurol. 2005 May;`193(1):75-84
6. Lesca, P: Protective effects of ellagic acid and other plant phenols on benzo(a)pyrene-induced neo-plasia in mice. Carcinogenisis 4:1651-1653, 1983
7. Mandal S, Stoner, GD, Inhibition of N-nitrosobenzyl-methylamine-induced esophageal tumorigenesis in rats by ellagic acid, Carcinogenesis 11:55-61, 1990