The majority of chronic diseases such as heart disease, cancer, and diabetes are caused by the production of free radicals during normal metabolism. Free radicals cause significant damage to DNA, proteins, and lipids, which accelerate disease development. Obviously, lifestyle changes that hinder free radical production should be encouraged for all people. People who consume a diet rich in fruits have lower heart disease and cancer risk. There is strong evidence to demonstrate that this lowered risk is due to the high antioxidant capacity of these foods. Berries such as blueberries, cranberries, blackberries, raspberries, and strawberries are among the richest antioxidant sources on the planet.

The score represents the antioxidant capacity of a particular food the higher the score, the greater ability to ward off free radicals. Below is a list of scores (per serving) for a variety of different berries:

Blueberries 13,427
Cranberry 8,983
Blackberry 7,701
Raspberry 6,058
Strawberry 5,938

For comparison, below are the antioxidant values for foods commonly thought to be high in antioxidants:

Kiwi 882
Nectarine 750
Frozen broccoli 496
Tomato 406
Pineapple 385

Obviously, berries are a much richer antioxidant source as compared to many other fruits. The USDA recommends that Americans consume 3000-5000 antioxidant units each day. These levels can easily be attained with just a single serving of berries each day. In contrast, it would take 5 to 10 servings of other fruits to attain this goal. Realistically, Americans consume fruits sporadically at best and even a goal of 5 servings each day is not attainable by most. The addition of even a single serving of berries each day, is very realistic and can make a tremendous impact on lowering risk of chronic disease. It should be noted that berries are also a rich source of natural vitamins and minerals.

The antioxidants that are found in berries ward off disease in many different ways including scavenging free radicals, enhancing DNA repair, inhibiting tumor growth, and preventing cell death. Practically speaking, these actions collectively serve to slow or prevent chronic disease development.

The health benefits of berries in humans have been demonstrated in several clinical studies. A study of over 1,000 men showed that those who ate the most berries each day had less plaque buildup in the carotid arteries, which is a risk factor for stroke (Ellingsen 2008). Berry consumption also lowers inflammation throughout the body, which is a strong instigator of cardiovascular disease (Larmo 2008). The evidence in favor of berries is so strong that they are currently used in clinical trials as a treatment for cancer patients (Stoner 2007).

Overall, the addition of berries to the diet is a simple step that can yield practical health benefits. To make sure that you are eating the best berries for your body get tested for food sensitivities.

Amazing Benefits of Berries Biography

Ellingsen I, Hjerkinn EM, Seljeflot I, Arnesen H, Tonstad S.Consumption of fruit and berries is inversely associated with carotid atherosclerosis in elderly men. Br J Nutr. 2008 Mar;99(3):674-81.

Larmo P, Alin J, Salminen E, Kallio H, Tahvonen R. Effects of sea buckthorn berries on infections and inflammation: a double-blind, randomized, placebo-controlled trial. Eur J Clin Nutr. 2008 Sep;62(9):1123-30.

Stoner GD, Wang LS, Zikri N, Chen T, Hecht SS, Huang C, Sardo C, Lechner JF. Cancer prevention with freeze-dried berries and berry components. Semin Cancer Biol. 2007 Oct;17(5):403-10.