• 9/1/2004
  • By SANDRA DICK
  • The Scotsman News

IMAGINE for a moment that there is a food that is juicy, soft and scrumptious, sweet and oozing flavour, that can keep you looking young, healthy and free of all manner of unpleasant ailments. Just say it comes in a convenient little package, easy to eat on the go, relatively cheap and readily available. There would be no likelihood of becoming bored eating it – this wonder product would come in a variety of different shapes, sizes and tastes. And, just for good measure, there’s a royal seal of approval chucked in.

Now wouldn’t that be a mouth-watering prospect? In fact, nutritionists and medical scientists have already pinpointed just such a wonder product, and there’s a very good chance some is already lurking either in your fruit bowl, fridge or even growing at the bottom of your own garden.

Berries – from the luscious red strawberries associated with tennis, lashings of cream and sunny summer days, to the tangy raspberries which herald the early days of autumn and even the all-American blueberries in your coffee shop muffin – are rapidly becoming the wonder food of the moment.

Whether it’s a cure for hay fever, something to put some zap into your sagging love life, protection against heart disease and cancer or even a magic solution to keep you looking young, it seems berries are . . . simply the berries. According to leading nutritionist Patrick Holford, of the Institute for Optimum Nutrition in London, berries are the superfruit of the century. “Berries are as close as you can get to the perfect fruit,” he says. “In addition to being an important food for anyone watching their weight or wanting to lose weight, they provide numerous benefits from boosting energy levels to reversing the signs of ageing, improving a person’s sex life and aiding concentration. They can prevent cancer, colds, hay fever and asthma.

“I recommend a serving of berries every day – far more than an apple – is likely to keep the doctor away.” They could also keep the plastic surgeon and Botox injections at bay too. Both the Queen, 78, and Prince Philip, a sprightly 83, are said to feast on raspberries grown especially for them at Balmoral – the reason, says Holford, why they barely look their age. “Scottish raspberries are among the best in the world and contain an absolute wealth of goodness to maintain health and prevent illness. They are great for the skin – no wonder the Queen looks so good.” Her adds: “Strawberries and raspberries are among the best all-round foods for anti-ageing antioxidants. Berries have a higher antioxidant content than any other fruit. Five strawberries contain more antioxidant power than three apples of four bananas.” In addition, raspberries contain a high quercitin content – quercitin improves the health of capillaries and connective tissues which can help alleviate bruising, oedema, varicose veins and fragile capillaries, as well as skin-boosting vitamin C.

But of much greater importance is quercitin’s potential to fight cancer: it is one of four known anti-cancer nutrients, all found in raspberries and strawberries. Researchers have found nitrosamine, a common cancer-producing chemical found in some meats, is actually put out of action by strawberries: the fruit is second only to garlic for anti-cancer properties against nitrosamines. Other researchers claim strawberries and raspberries protect healthy cells from developing into cancer cells. The berries have been found to also inhibit cancer development in cervical, oesophageal and oral cancer, while quercitin has been found to prevent the growth of prostate cancer cells.

But that’s not all. Think of a health issue and there’s every chance there’s a berry to help combat it. Most women are aware of the benefits a regular glass of cranberry juice can have in preventing urinary infections, but how many suspected the gooseberry is an ancient weapon used for fighting fever?

Times have changed, and these days it is the deadly duo of heart disease and cancer which berries are being used to combat. Dr Agnes Rimando, of the United States Department of Agriculture, recently announced that she found blueberries contain a compound that is every bit as good at lowering cholesterol as commercial drugs. “Blueberries may be a potent weapon in the battle against leading killers such as obesity and heart disease,” she revealed.

There is one other area in which blueberries excel. They have already been identified as among the group of “superfoods”, which do more than simply tickle our tastebuds. Blueberries have more antioxidants – the chemical compounds that help fight ageing, heart disease and cancer – than any other fruit and vegetable. They are packed with fibre, potassium, calcium, folic acid and rich in vitamins C and E that feed the brain – raising hopes that they may aid the fight against dementia and Alzheimer’s disease.

But while blueberries may be the stars of the show – for the time being – thanks to recent findings, every leading member of the berry family seems to have something to offer. Even the battle of the bulge can benefit from a berry feast. Strawberries, raspberries and blackberries are all low in fat and calories.

But, perhaps most important if you’re an Atkins follower, they have a low glycaemic index, so slowly release their natural sugars into the blood. This provides the body with a steady supply of energy to leave you feeling fuller for longer and free from carbohydrate cravings. Most berries contain a healthy dollop of fibre and are packed with pectin, which can help keep cholesterol – and the risk of stroke and heart disease – in check. And all berries contain high levels of zinc, with raspberries the highest of all fruits. Zinc is the nutrient that aids growth – sperm is packed with zinc. A deficiency in zinc is often linked to infertility, loss of sex drive and impotence. While all berries are a great source of vitamin C, blackberries are also packed with vitamin E, which can further protect against heart disease. So when it comes to superfoods, it seems berries are the pick of the bunch. But, of course, there has to be a downside. Perhaps the one ingredient that goes best with luscious, juicy berries of all kinds is, unfortunately, a massive dollop of full-fat, calorie-laden, heart attack-inducing, double cream . . .

Some berry good ways to keep life sweet

BLUEBERRIES

As American as mom’s blueberry pie, they are the world’s only true blue fruit. Blueberries are native to North America with concentrations found in the Maritimes and coastal New England. Surprisingly, acid rain has stimulated the natural growth of blueberries in some inland areas by reducing the pH level of the soil.

FOOD FACTS 100g of blueberries contains 57 kcals; fat 0.3g ; fibre 2.4g; 9.7mg vitamin C and 6mg calcium.

EAT THEM You can’t have muffins without blueberries, although the health benefit of a giant blueberry muffin washed down with a full cream cappuccino may be questionable. Instead, try sprinkling blueberries on top of muesli or add to summer fruit puddings.

STRAWBERRIES

Strawberries were cultivated by the Romans as early as 200BC. By medieval times they were regarded as an aphrodisiac, and soup made of strawberries, borage and soured cream was traditionally served to newlyweds. In the 16th century, strawberries were sold in cone shaped baskets – making them one of the first packaged foods.

Strawberries contain more vitamin C than oranges.

Modern production methods means British strawberries are available almost all year round – not just during Wimbledon.

FOOD FACTS 100g of strawberries (about 10) contains 27 kcals; 0.0g fat; 2.7g fibre, 77mg vitamin C; 20 mg folic acid; 0.06mg vitamin B6.

EAT THEM With lashings of cream if you are weak but preferably with low-fat yoghurt. Blend into a refreshing smoothie or simply munch them straight from the punnet.

RASPBERRIES

Raspberries, so often associated with Scotland, probably originated in Eastern Asia, becoming popular in the 17th century. By the 18th century, recipes emerged using the fruit for wine, vinegar, sweets and jams.

Raspberries were also used as a cure for sore eyes and throats . . . and to clean the teeth. In the late 50s, raspberries were taken from Scotland to Covent Garden on a steam train known as the Raspberry Special.

FOOD FACTS 60g of raspberries (about 15 raspberries) contain 24 kcals; 0.0g fat; 3.8g fibre; 19mg vitamin C.

EAT THEM As nature intended, plucked from the bush and washed. Or, push the boat out and smother them in cream and stuff inside a meringue case. Go native, and indulge in Atholl Brose – a traditional Scottish mix made with the fruit, honey, whisky and oats.

BLACKBERRIES

Blackberries grow throughout the world, and are known by a variety of names including lawers, brambleberries and brumblekites. It is thought they were consumed in Britain in Neolithic times, and the fruit is surrounded with superstitions.

In the south-west of England, for example, it was thought the first blackberry of the year would banish warts. Another tale suggested the fruit should not be eaten after October 10, because after that the devil would spit on every bush.

Studies have shown blackberries may reduce the risk of heart disease and inhibit colon cancer. They are also a good source of folate (or folic acid) and vitamin E.

FOOD FACTS 59g blackberries (around ten blackberries) contains 24 kcals; 0.0g fat; 2.4g fibre; 8mg vitamin C.

EAT THEM In pies and fresh fruit salad. Their rich, winey sweetness is a good complement to bananas, melons and peaches.

GOOSEBERRIES

Gooseberries have been grown in Britain since the time of Henry VIII. Gooseberry juice was used as a treatment of fevers and in the 16th century the fruit was recommended to plague victims.

Perhaps less popular than their more brilliantly coloured cousins, this didn’t deter growers in the north of England who, until fairly recently, formed gooseberry clubs to compete for the titles of the biggest, best and juiciest fruit.

FOOD FACTS 100g of raw gooseberries contains 40 kcals; 0.3g fat; 2.4g fibre; 26mg Vitamin C.

EAT THEM Slightly unfashionable to be seen chomping on a gooseberry these days. Instead, pop them in a tart or fruity pie smothered in custard.

A native of North America, the cranberry was a favourite of the Indians who invented cranberry sauce sweetened with maple sugar or honey. Cranberry sauce was given a wider appeal after General Ulysses S Grant ordered it served to the troops during the siege of Petersburg in 1864.

CRANBERRIES

Cranberry sauce was first commercially canned in 1912. If you strung together all the cranberries produced in North America last year, they would stretch from Boston to Los Angeles more than 565 times.

FOOD FACTS In Britain, most cranberries are consumed in juice form. A typical 200ml glass of cranberry juice contains 12.0 kcal, 0.2g protein, 1.6g carbohydrate, 0.0g fat, and 0.0g fibre

EAT THEM Cranberries aren’t just for Christmas. Try adding them to apple pie, cranberry chutney or in a sauce with herbs and red wine served with poultry, lamb or pork.