Not only are berries great for health, they also offer a wide range for you to choose from to keep boredom out of the diet plan, Ishi Khosla
An overwhelming body of research has now firmly established that dietary intake of berries has positive impact on human health and disease prevention. With berries acquiring a superfood status, the search for “berry-type” fruits has led to surge in the consumption of pomegranate, blueberries, raspberries, gooseberries, strawberries, leh berry (seabuckthorn) and discovery of several new varieties like acai berries and goji.
Acai, a berry from South America, is round, black/purple/red, an inch-wide grape-like fruit that grows on tall palm trees. Native to the Amazon region of Brazil, the berries are an integral part of traditional diet and have been used as traditional medicine for centuries. In the last few years, more people have become aware of their health potential, after it was introduced in North America in the 1990s.
like all berries, this one too is loaded with antioxidants. However, the difference lies in the exceptionally high levels of antioxidants. Measured by ORAC value (oxygen radical absorbance capacity), the acai pulp contains 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
Nutritionally too, acai berries are a bit distinct in their composition. Unlike other variants, they are a significant source of fat and are, therefore, high in calories. The fat primarily comes from a highly desirable kind — the monounsaturated fat (MUFA) — that is found in olive oil. They also contain a fair amount of Omega-3 fats, present in fish.
Acai berries are also a good source of fibre, proteins, B-vitamins, vitamin C and calcium. Berries are known for their unusually high content of phytosterols and phenolic components (plant chemicals with special health benefits). little wonder then, the fruit is becoming popular as functional food. Scientific studies on these compounds suggest that they have anti-ageing, anti-inflammatory, anti-cancer, immune-boosting properties by virtue of their free radical fighting actions. Acai berries have other health benefits too. They offer protection against heart disease, high cholesterol, high blood pressure and neurological disorders like Alzheimer’s and dementia. A recent study reported that the consumption of acai fruit pulp reduced levels of fasting glucose, insulin, total cholesterol and lDl cholesterol levels in overweight adults. Their high fibre content has been found to be beneficial in constipation.
Most commonly, they are found as supplements but several companies are now manufacturing juices, health drinks, yogurts and sorbets made from acai berries, often in combination with other fruits. Many acai supplements are not pure berries and contain added preservatives and other components like minerals that may even be detrimental to health, if consumed in high dosage and without the guidance of a physician. This fruit does not lend itself well to heating or cooking because of nutritional losses. However, freezing helps retain its goodness. Eat these berries in moderation and do not go overboard. Allergic reactions can occur if you are sensitive to pollen or palm.
Goji berries, also known as wolfberries, are native to South East Europe and Asia. In China, goji is part of traditional medicine and is well known in other Asian countries, including Vietnam, Korea and Japan for more than 2,000 years. The popularity of goji berries has grown globally since the early 21st century, owing to its nutritive value and antioxidant content. It has been termed a super-fruit, which has led to its use in several food products.
Traditional Chinese medicine makes use of the root, bark, leaves, flowers and fruit. Dried goji berries are traditionally cooked before consumption. They are added to rice conjee, jellies, Chinese soups and boiled as herbal teas. Goji berries are also used in wine production along with grapes. Today, besides juices, beers and wines, goji is found in yogurt, cookies, crispy bars, muesli, chocolates, sausages and soaps. The term goji, also written as gochi is a combination of “go” and the Chinese word “chi” meaning life energy. Goji is commonly referred to as Himalayan Goji berry or Tibetan Goji berry in the global functional food market.
In traditional Chinese medicine, goji berries are believed to have miraculous effects on health and life expectancy. They have been used to nourish liver, kidney, brighten the eyes and are believed to improve energy levels, athletic performance, quality of sleep, ease of awakening, ability to focus on activities, mental acuity, calmness, and overall happiness.
Prized for its versatility of colour and nut-like taste, this Chinese berry is rich in many nutrients and phyto-chemicals. These include carotenoids (betacarotene, zeaxanthin, lutein and lycopene), calcium, potassium, iron, selenium, vitamin C and B. Carotenoids are powerful antioxidants particularly useful for eye health. It’s not surprising that goji berries protect against retina damage and macular degeneration. Keeping its long history and safety in traditional use in mind, goji berry is sold as a dietary supplement or food.
Generally, it is devoid of toxicity but caution is advised with regard to possible drug interactions. In Chinese medical books, some caution is advised to pregnant women and patients suffering from diarrhea, fever, arthritis and inflammatory conditions. Not grown in India, we hope that berries become a part of this country someday. It may be worthwhile to look out for them when travelling overseas.
Copyright: Exotica, the wellness and lifestyle magazine from The Pioneer Group, available in all rooms of select five-star hotel chains across the country