Berry Healthy For You

Smoking Possum Farm

Terry and Cathy Oberg
7012 Avenue 392 Dinuba 559.591.7028 559.972.1769

Pop Quiz

Q. Which of these berries has the highest antioxidant content?

A. Cranberries
B. Blueberries
C. Raspberries
D. Blackberries
E. Strawberries

A. If you answered "B" for blueberries, you answered with the majority. However, it is in fact blackberries that have the highest antioxidant content, according to a study in the July 2006 issue of The American Journal of Clinical Nutrition. It's still a great idea to include all of these yummy berries in your diet, as they are all good sources of antioxidants, which are abundant in fruits and vegetables.

Q. What are the top ten antioxidant foods*?

A. 10. Ground cloves
9. Blueberries
8. Pecans
7. Raspberries
6. Coffee (Yes!)
5. Cranberries
4. Artichokes
3. Strawberries
2. Walnuts
1. Blackberries

*Per serving
[Source: American Journal of Clinical Nutrition (Outside Magazine December 2006)]

The Berry Facts

	Blackberries	Boysenberries (frozen)
Measure	1 cup	1 cup
Weight, g	144	132
Calories	74	66
Protein, g	1.04	1.46
Carbohydrate, g	18.3	16
Fiber, g	7.6	3.56
Vitamin A, IU	237	89
Vitamin B1, mg	0.043	0.07
Vitamin B2, mg	0.058	0.049
Vitamin B6, mg	0.084	0.074
Vitamin B12, mg	0	0
Niacin, mg	0.576	1.01
Pantothenic acid, mg	0.346	0.330
Folic acid, mcg	49	83.6
Vitamin C, mg	30.2	4.1
Vitamin E, IU	1.52	0.885
Calcium, mg	46	36
Copper, mg	0.202	0.106
Iron, mg	0.83	1.12
Magnesium, mg	29	21
Manganese, mg	1.86	0.722
Phosphorus, mg	30	36
Potassium, mg	282	183
Selenium, mcg	0.864	0.79
Sodium, mg	0	2
Zinc, mg	0.39	0.29
Total lipid, g	0.56	0.35
Total saturated, g	0.02	0.012
Total unsaturated, g	0.32	0.195
Total monounsaturated, g	0.055	0.033
Cholesterol, mg	0	0

(Source: Nutrition Almanac - Fifth Edition by, Lavon J. Dunne, p184, 185)

Comparing Notes
1 orange has 69.7 mg of vitamin C
One medium banana has 451 mg of potassium
One cup of 2% milk has 297 mg of calcium
One medium tomato has 21.6 mg of vitamin C
One cup of almonds has 26.4 g of protein
(Source: Nutrition Almanac - Fifth Edition by, Lavon J. Dunne, p191, 184, 172, 254, 225)

Have you ever noticed the deep purple color of blackberries and boysenberries?

"The deeper the color of fruits and vegetables, the higher the antioxidant activity. Oxygen renegades are the target of antioxidants. When an oxygen molecule loses an electron, it becomes what is called a free radical and begins searching for a replacement. In trying to steal an electron from other healthy cells, free radicals cause damage to healthy cells and create scores of new free radicals. Free radicals cause mutations in DNA, the genetic material in the cells, and not only destroy healthy cells but turn the fats in many cells rancid, which disrupts cell metabolism. After years of these silent assaults in the body, individuals can develop a chronic disease or illness ranging from atherosclerosis to cancer, and experience an acceleration in the aging process."
(Source: Nutrition Almanac - Fifth Edition by, Lavon J. Dunne, p 137)

Berries for Blood Pressure?!
According to an article on the Real Age website, berries can be good for lowering blood pressure and increasing HDL ("good" cholesterol).