Beneficial Berries

With so many berries coming into season, spring and summer is the perfect time to incorporate berries into our everyday lives. Besides tasting delicious, they are a great source of many important nutrients including vitamin C, potassium, iron and fiber. Strawberries have the most vitamin C (1/2 cup provides 70% or the RDA).

Many berries contain resveratrol, which acts as an antioxidant, antimutagen and anti-inflammatory. Resveratrol has also been shown to inhibit the development of breast cancer and induce antiprogression activity in human myelocytic leukemia.

Raspberries, strawberries and loganberries contain ellagic acid, which inhibits cancer formation and is believed to inhibit cancer mutation. Ellagic acid doesn't seem to break down when food is cooked, so a fair amount can be found in baked items or preserves

Blackberries and blueberries contain a wide range of flavanoids, which are referred to as "biological response modifiers", and possess antiallergenic, antiviral, and anticarcinogenic properties. These adaptogenic qualities enable the body to cope with stress and help normalize all body functions.

There's nothing like a bowl of fresh, sweet berries. You can top yogurt or cereal with them, bake into pies, cobblers, cakes, muffins or scones. Layering fresh berries and yogurt on a sliced muffin makes a wonderful breakfast shortcake. And dipping strawberries in yogurt is always a hit! My favorite, however, is to blend berries into a smoothie. Blender drinks are easy to digest and their nutrients are immediately absorbable. Any fat-soluble supplements that you are taking such as CoQ10, Beta Plex or vitamin E, can be added. The fatty acids in the shake will enhance the absorption of the nutrients.


Spring and summer is the best time for smoothies. With the availability of good fresh fruit and warmer days, you just can't go wrong! Make one in the morning, at noon or in the evening, as a snack or in place of a meal.

The following is the recipe from Herbal Medicine, Healing and Cancer taken from Chapter 14 - The Healing Kitchen.


  • 4 ounces maple or vanilla goat yogurt (Optional dairy-free alternatives are Sesame, almond, or soy milk)
  • 1 level Tbs flaxseeds, Freshly ground
  • 1-2 Tbs Whey Powder
  • 1 Tbs chlorella (or Greens Plus)
  • 1 Tbs flaxseed oil (or 1 tsp Eskimo Oil)
  • 1/2 cup fresh or frozen berries and other fruit of your choice (bananas add good flavor)
  • crushed ice

Place all ingredients in blender. Blend on high speed for 2 minutes.

Compiled by Nancy Blackwelder


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