Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Berries for your heart 

   For a healthy living, it is very important to keep an eye on your dietary habits & avoid things which are harmful to your life. Various foods we consume every day are rich in saturated and trans fats, refined carbs and sugars which may cause severe damage to heart and other vital organs over the  time. For a healthy heart, inclusion of certain dietary changes and healthy lifestyle practices are very important.

     The cardiac diet emphasizes intake of foods such as vegetables, fruits, whole grains, nuts & seeds and oily fish. The diet also limits processed foods that are high in sugar and salt, as these types of foods increase the risk of heart diseases.

   In order to prevent heart diseases it is very important to control the risk factors leading to heart ailments such as high levels of bad cholesterols, high blood sugar, insulin resistance, high blood pressure, obesity ,stress etc. Healthy balanced diet is very important for cardiac health along with moderate physical activity.

   Berries are fruits which are good for reducing risk factors leading to heart diseases as they are rich sources of antioxidants and micronutrients.  Antioxidants play a crucial role in preventing oxidative stress resulting from free radicals and heart diseases stemming from it over time.

Berries

    Any small fleshy fruit is popularly called a berry, especially if it is edible. There are various types of berries which are edible to humans. Botanically, cranberries and blueberries are true berries. Raspberries, blackberries, and strawberries are not true berries but are considered as aggregate fruits—fruits that consist of a number of smaller fruits.

Strawberries have been grown in gardens in Europe since the 14th century. Blueberries were domesticated since 1911, and as the commercial crop in 1916.

Various types of berries have different effects on the body. Recently a few types of berries are found to have positive impact on cardiovascular health. Researches are ongoing in this topic extensively. Blueberries, strawberries and raspberries are found to have  cholesterol lowering effects and  can protect from the occurrence of heart attack and stroke.

BLUE BERRIES

    Blueberries are perennial flowering plants with blue or purple berries. Blueberry species of commercial importance include high bush blueberry (Vaccinium corymbosum L.), rabbit eye blueberry (V. virgatum Aiton), lowbush blueberry (V. angustifolium Aiton), and European blueberry (V. myrtillus L.).

Commercial blueberries are native to North America. The small pea-size berries growing on low level bushes are known as lowbush blue berries. Those plants that grow on taller cultivated bushes are known as highbush blueberries.

   The blueberry plant has rhizomes, stem, leaves, flowers and fruits. The fruit is a berry 5-16mm in diameter. In the growing phase the berries are green in colour and change into reddish purple colour. It becomes uniformly blue in colour when it fully ripens. The berries have a protective covering of epicuticular wax. The time of harvest of blueberries is from May to August in northern hemisphere. Blueberries are having sweet acidic  taste and it is used as a major breakfast and snacking food in Europe & America.

   Blueberries are available in the market as fresh or as IQF processed berries; that is, individually quick frozen berries. These are used in jellies, jams, pies, muffins; snack foods and pan cakes. Wine is also made from the flesh and skin of blue berries

 Nutritional facts about blueberries

Blueberries are rich in many nutrients which can modify ageing related problems. They contain carbohydrates, proteins, very low amount of fats, fiber and 84% of water. The micro nutrients in blueberries are vitamin C, vitamin K, &minerals manganese, potassium, calcium.

 Blueberries are one of the richest sources of anthocyanins and other polyphenols. The wild lowbush blue berries [Vaccinium angustifolium] have more anthocyanin and polyphenols compared to highbush blueberries. Anthocyanins are the pigments that give the red, blue, and purple coloration to ripe berries. 

Researches show blueberries have great cardio protective effects. The potassium [114mg], calcium, and magnesium, Fiber, folate, vitamin C, vitamin B6, and phytonutrients in  blueberries support heart health.

Maintaining low sodium levels is essential to keep blood pressure at a healthful level. Blueberries are void of sodium. The low fat level of blueberries is also beneficial to the heart.

Fiber [13% of DV] content of blue berries is comparatively high and it helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart diseases.

 Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

Blueberries are effective antioxidants against free radical damage to heart and blood vessels.

Vitamin A, vitamin C, and the various phytonutrients in blueberries function as powerful antioxidants.

Blueberries also contain copper, beta-carotene, folate, choline, and manganese, anthocyanins, vitamins, and minerals & a  few phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries.

  The blueberries have high Aggregate Nutrient Density Index (ANDI). This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

How to consume blueberries?

·       Blueberries are excellent smoothies for a healthy breakfast, boosting your energy level for the whole day.

·       Healthy blueberry muffins can be a good option for snacking.

        Various combinations of muffins of blueberry can be made.

·       You may take blueberries with yogurt and lemon

·       Blueberry banana pie may be appealing to your taste buds as a breakfast item.

·       Blueberry overnight oats with other fruits, nuts and seeds can be a highly nutritious weight loss breakfast .

·       Blueberry chia seeds jams with wheat bread and almond flakes can be an appealing and nutritious breakfast.

·       Blueberry bars with seeds and nuts may be an enchanting & nutritious sweet for children as well as adults.

STRAWBERRIES

  The strawberries (Fragaria ananassa) originated in Europe in the 18th century and belongs to the family Rosaceae. Strawberries are native to the temperate regions of the Northern Hemisphere, and cultivated varieties are widely grown worldwide. Strawberries are good source of vitamin C and they are commonly consumed as a dessert fruit.

 Strawberries are particularly high in soluble fiber, a fiber that absorbs water and forms a gel-like consistency in your digestive system.  100-gram serving of strawberries provides 2 grams of fiber — both soluble and insoluble fibers are contained in strawberries. Fibers help weight loss and to reduce glucose levels in type 2 diabetes patients. It has also great role in reducing LDL.

  The  natural sugar found in strawberries do not cause an immediate sugar spike in your blood as its sugar is digested and absorbed into the bloodstream more slowly due to  fiber content . Strawberries have a glycemic index (GI) score of 40, which is relatively low. It can be consumed by people with diabetes.

 They’re an excellent source of vitamin C, folate (vitamin B9) ,manganese and potassium. Strawberries are very rich in antioxidants and phyto-chemicals which can protect your heart health.

The fat content in strawberries is negligible [Fat 0.3]

Strawberries are packed with antioxidants and beneficial plant compounds, such as:

1]Pelargonidin. This is the main anthocyanin in strawberries and this compound gives strawberries the fascinating bright red color .

2] Ellagic acid  is found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits.

One research study [9] shows that consuming strawberries at two-and-a-half servings for four weeks significantly improves insulin resistance, lipid particle profiles, and serum PAI-1 in obese adults with elevated serum LDL.

Therefore it can be concluded that strawberries are very good dietary choice for obese people with diabetes and bad cholesterols.

How to include strawberries in your diet?

·       Include strawberries in desserts, puddings & juices [with no added sugars]

·       Include low calorie strawberry smoothies twice  a week.

·       You can also sprinkle strawberry slices over salad, cereals like oats, or yogurt to make it more delicious and nutritious.

·       Although fresh strawberries can be chosen as a nutritious food, other strawberry preparations may not be as healthy. For example, strawberry syrups, jams, jellies, and sauces often contain high amounts of added sugar. Canned fruit salads or desserts made with strawberries, such as cakes and cobblers, also typically contain added sugar. Added sugars may lead to obesity and it may also cause chronic health conditions like heart disease, type 2 diabetes, and obesity.

Raspberries

  Raspberries are fruits of the genus Rubus  and belong to family Rosaceae . The red raspberry (Rubus idaeus L.) is a unique berry with a rich history that dates back to the first century.

Records of domestication or cultivation of raspberries were found in the fourth century writings of the Roman agriculturalist Palladius, and seeds have been discovered at Roman forts in Britain. Therefore, the Romans are thought to have spread this plant throughout Europe . In medieval Europe, wild berries were used for medicinal purposes and their juices for paintings and illuminating manuscripts.

   Red raspberries account for about 3–4% of total berry production and 6–7% of utilization. Red raspberries are consumed in raw as well as a processed (frozen, pureed)forms. They are included in many dishes, sauces, salads, and drinks. Most commercial red raspberries are cultivars or hybrids of Rubus idaeus and R. strigosus.

    Raspberry fruits contain iron, vitamin C, and antioxidants - ellagitannins and anthocyanins. Red raspberries contribute to the nutritional value of a diet. Red raspberries are a rich source of vitamin C and fiber. They are among the highest whole food sources of dietary fiber [ providing 6.5 g/100 g].

They also contain vitamin C, magnesium, potassium, vitamin K, calcium, and iron. All these micro nutrients are very important for healthy functioning of heart. Ellagitannins are the other major group of polyphenols in red raspberries.

To our knowledge, only a few studies in humans are available for evaluation ,regarding the potential of raspberries in various chronic diseases. 

A few studies [10,11]have associated black raspberries with reduced risk factors for heart disease, such as blood pressure and blood cholesterol due to their antioxidant content.

Summary  

Various types of berries have different effects on the body. Recently a few types of berries are found to have positive impact on cardiovascular health. Researches are ongoing in this topic extensively.

  Blueberries, strawberries and raspberries are found to have  cholesterol lowering effects and  can protect from the occurrence of heart attack and stroke. Blueberries are one of the richest sources of anthocyanins and other polyphenols. Blueberries are effective antioxidants against free radical damage to heart and blood vessels.

Vitamin A, vitamin C, and the various phytonutrients in blueberries function as powerful antioxidants.

REFERENCES

1.   https://pubmed.ncbi.nlm.nih.gov/31329250/#:~:text=Epidemiological%20studies%20associate%20regular%2C%20moderate,evidence%20from%20human%20clinical%20studies.

2.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/#:~:text=Although%20known%20for%20its%20importance,markers%2C%20and%20regulating%20bone%20reabsorption.

3.     https://www.nutritionvalue.org/Blueberries%2C_raw_nutritional_value.html   

4.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/

5.     https://pubmed.ncbi.nlm.nih.gov/31136659/   

6.     https://academic.oup.com/advances/search-results?page=1&q=BLUEBERRIES&fl_SiteID=6124&SearchSourceType=1&allJournals=1

7.     https://www.britannica.com/plant/strawberry

8.      https://www.nutritionvalue.org/Strawberries%2C_raw_nutritional_value.htm l

9.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8145532/ 

10.           https://pubmed.ncbi.nlm.nih.gov/26891216/

11.           https://pubmed.ncbi.nlm.nih.gov/24706588/

12.           https://www.britannica.com/plant/raspberry

13.           https://pubmed.ncbi.nlm.nih.gov/26773014/