Cranberries, blueberries, blackberries, lingonberries, black currants, bilberries The berry research is coming fast and furious now, and all of it looks very promising.
Different berries contain different combinations of health benefits, but generally they are rich in vitamin C, flavonoids such as quercetin and anthocyanin, fiber, and folic acid. They also appear to have some of the highest antioxidant levels compared to any other fresh fruit, and even most fresh vegetables. Only spinach and kale come close to the antioxidant levels present in red berries, according to the ORAC test (see What isbelow).
Could berries become the next hot dietary supplement? Anything is possible — although it looks like the old-fashioned method of eating them might be your best bet.
The nutrients in berries appear to be more bioavailable when they’re in their natural food form. The term bioavailable refers to the degree in which a food or nutrient can be absorbed and fully utilized by the body.
In a recent study of Finnish men, those who ate 100 grams of berries daily had 32-51 percent higher blood levels of quercetin — widely regarded as a top cancer-preventing flavonoid.
One of the things I most liked about this particular study is that they used frozen berries instead of fresh. The researchers reasoned that because the season for berries is so short, most people probably resort to frozen most of the year — so that’s what they studied. Not only are the researchers right about the availability-factor of frozen berries, but they also did our wallets a favor by choosing this form, since frozen berries are often cheaper than fresh.
So fresh or frozen berries will do the trick. Just beware of sweetened versions or those that come in any sort of syrup — the added sugar will only negate the berries’ beneficial effects.
Back to the good old (pain-free) days
Q: I am 63-years-old and have had rheumatoid arthritis since I was 24. I have managed the condition naturally all these years. I take lots of vitamins and supplements, but they aren’t helping like they used to. Do you have any suggestions?
JVW: Both rheumatoid and osteoarthritis are highly likely to be linked to food allergies. Milk and dairy are almost always major allergens in this form of arthritis. Eliminating nightshade vegetables like potatoes, tomatoes, and peppers might also be helpful. And increasing your consumption of essential fatty acids, preferably through supplementing with fish oil, will also provide a natural anti-inflammatory effect. Generally, I recommend taking 1 tablespoonful of cod liver oil with 400 I.U. of vitamin E as mixed tocopherols twice daily. If you haven’t already taken these steps, doing so now might bring you quick and even dramatic relief.
However, if what you have been doing since you were 24 to manage the condition seems to be working less and less as you get older, there is another highly likely culprit. Over the years, multiple studies have reported a high incidence of stomach malfunction in people who have rheumatoid arthritis specifically, low levels of hydrochloric acid and pepsin. Since this is a common occurrence for all of us as we age, it may be something you want to get checked out right away.
While this condition is relatively easy to correct by supplementing with hydrochloric acid/pepsin capsules, you should still work closely with a doctor who can monitor your progress and make sure that you’re using the correct doses. It’s important to note that hydrochloric acid should never be used at the same time as aspirin, Butazolidin, Inodicin, Motrin, or any other anti-inflammatory medication.
What is ORAC?
ORAC stands for oxygen radical absorptive capacity, and it is a unique test of total antioxidant capacity that is quickly becoming the standard by which all foods are being measured and compared. It specifically measures both the degree to which a sample inhibits the action of an oxidizing agent and how long it takes to do so.
Right now, ORAC testing is performed in a test tube. Researchers are working with equipment manufacturers to develop an instrument for a wider application of the assay in analyzing food, blood and other types of samples.
Berries score very high on the ORAC chart, as do many of the brightly colored fruits. Spinach and kale score highest in the vegetable category. And for an occasional treat, chocolate appears to be a high-ORAC food as well.
As high-ORAC foods come up looking better and better in research, you might start hearing the term “high-ORAC” as often as you hear “low-carb” today.
Yours in good health,
Amanda Ross
Managing Editor
Nutrition & Healing
Sources:
Erlund I, Marniemi J, et al. “Consumption of black currants, lingonberries and bilberries increases serum quercetin concentrations.” Eur J Clin Nutr 2003; 57(1): 37-42
“Quercetin,” Whole Health MD (www.wholehealthmd.com), accessed 9/2/04
“ORAC rating of various foods,” The Watsons approach to Optimal Health & Longevity (http://optimalhealth.cia.com.au/OracLevels.htm), accessed 9/2/04
Prior R, Martin A, et al. “Antioxidant Capacity As Influenced by Total Phenolic and Anthocyanin Content, Maturity, and Variety of Vaccinium Species,” J Agric Food Chem 1998; 46(7): 2,686-2,693
