The latest healthy diet guidelines for Americans suggest eating five servings of veggies and four servings of fruits every day. Make one of those servings of fruit a cup of berries, and you'll add some important cancer-fighting nutritional benefits to your daily routine.

What Types of Berries Offer Anti-Cancer Benefits?

There are many delicious types of berries you can incorporate into your diet to benefit from the cancer-fighting nutrients they contain, including:

Blueberries
Blackberries
Raspberries
Strawberries
Loganberries
Cranberries

The Cancer-Fighting Properties of Berries

Berries contain a whole host of important nutrients, including plenty of fiber and vitamin C. In fact, just one cup of strawberries has the same amount of vitamin C as one cup of orange juice, and all berries are great sources of this anti-oxidant and immune-strengthening vitamin. In addition to essential vitamins, berries are packed with several different types of cancer-fighting nutrients.

In one study, extracts of six types of berries were tested for their ability to prevent the growth and spread of different types of cancer cells. Among the contenders were blueberries, raspberries, strawberries, cranberries, black raspberries, and blackberries. Amazingly, each different type of berry was found to have an entirely unique combination of phytonutrients, and all six varieties of berry extract were able to kill cancer cells in the laboratory.

Common Phytonutrients

Anthocyanins: These phytonutrients give red berries their luscious color. Laboratory studies have shown that anthocyanins can prevent the growth of colon, leukemia, and lung cancer cells. Even more amazing, these chemicals don't inhibit the growth of normal healthy cells. Animals treated with anthocyanins also show reduced cancer development as compared to animals that are not treated with anthocyanins.

Ellagic Acid: This important phytonutrient is found in almost all berries, regardless of color. Ellagic acid is an anti-oxidant, and can also block certain metabolic pathways that can lead to the development of cancer. Ellagic acid has been shown to inhibit the development of esophageal, lung, liver, colon, and skin cancer in animals.

Pterostilbene: This powerful anti-oxidant is another phytonutrient that may block metabolic pathways that lead to cancer development.

Pterostilbene: Blueberries are a great source of resveratrol, a phytonutrient substance found in red wine and grapes. Not only an anti-cancer compound, resveratol has shown to be antiviral, anti-inflamatory, and anti-aging.

Other Health Benefits

Some berries, including raspberries and blueberries, contain a substance called lutein, which is very important in preserving eyesight and eye health. Keep up your intake of these great-tasting berries to help prevent the development of age-related degenerative eye diseases.

Berries are high in fiber, low in sodium, contain no fat, and are high in essential vitamins and trace minerals such as potassium, which is important for the regulation of blood pressure.

An apple a day might keep the doctor away, but so can a cup of berries a day. These delicious fruits are rich in vitamin C, which helps strengthen the immune system and helps you fight colds and the flu.

Anti-oxidants such as those found in berries are important for more than just fighting cancer. They help prevent all types of cellular degeneration caused by free radicals, including wrinkles, age spots, and other skin imperfections that make our skin look older and less fresh as we age.

Easy Ways to Add Berries to Your Diet

Berries are much easier to add to your diet than most other cancer-fighting foods. After all, berries are sweet and delicious, and few people will complain about having to eat more of them.

When adding more berries to your diet, try to be wary of adding other unhealthy foods as well. Many people like to eat berries with extra sugar and cream, or in the form of desserts such as pie and cobbler; but these foods will add more fat and empty calories to your diet, and eating too many of these types of desserts won't help you stay healthy. The best way of reaping the nutritional benefits of berries is to keep it simple.

Berries are great eaten on their own. Choose sweeter varieties such as blueberries and strawberries, rather than more acidic raspberries. Add half a cup of berries to your morning cereal or yogurt, eat them as a snack, or create some simple and healthy desserts. One easy, delicious, and healthy desert idea is to lightly poach apricots or apples and your favorite berries for a great dessert.

When it comes to incorporating berries into your diet, don't forget the bottom line: adding berries is great, but adding a wide variety of fruits and vegetables is even better. All vegetables, fruits, and plant-based foods contain important phytonutrients that help fight cancer, and eating a wide variety of plant foods, including berries, is best.

Sources:

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