Berries: Superstars of Anti-Aging

There are many opportunities during a woman’s life where inflammation can wreak havoc on your hormones. From puberty through menopause, inflammation is at the root of many hormone imbalances such as PCOS, hypothyroidism, Hashimoto’s and peri/menopause symptoms. And berries are one of the top foods that stand out to help reduce oxidative stress and inflammation. These nutrient-dense, low energy fruits are perfect to add sweetness and juiciness to your day while helping you slow down the process of aging and chronic disease.

Berries are so beneficial mainly due to compounds called anthocyanidins, a type of flavonoid which help protect against Alzheimer’s Disease and shelter the brain from oxidative stress. Berries may also improve communication between brain cells and neural pathways which can improve cognition and memory (a.k.a. banish brain fog) as we get older.

And if driving at night is a concern of yours, studies show that blueberry extracts improve nighttime vision and help women adjust to darkness and glare faster. (Murray, 2016). These powerful anti-oxidants are also critical for thyroid health.

Berries, especially raspberries and blackberries, are an excellent source of fiber - one cup of raspberries has 9 grams! Fiber is key for hormone and digestive balance along with supporting detoxification.

In addition, they provide vitamin C needed for our skin and stress resilience and help boost production of progesterone which is the reproductive hormone that helps regulate our cycles, reduce PMS symptoms, support healthy breasts and stabilize mood swings. The vitamin C boost can also help reduce the production of excess stress hormones.

Berries are powerful anti-inflammatories that like aspirin or ibuprofen can help to block pain by lessening the impact of COX (cyclooxygenase) with their flavonoids. This can support conditions like joint pain, rheumatoid arthritis, cancer and high blood pressure along with inflammatory hormone conditions like PCOS.

Berries are one of the most pesticide-ridden crops so the Environmental Working Group includes strawberries, cherries, blueberries and raspberries on the top 25 produce items to buy organic. Choose berries that are firm and kind of lively! Although it is tempting to wash and store berries for quick eating, washing them can remove the natural covering that protects berries from spoiling. Better bet is to pick out any damaged berries and store them unwashed until ready to eat. If your berries are organic, you can place them in a colander and rinse well under cool water.

Don’t forget you can freeze berries (or enjoy frozen packaged berries) by freezing washed berries on a baking sheet and then packaging in a storage bag for up to one year. These are great for smoothies and adding to muffins and baked goods.

References: Murray, Michael, ND. The Encyclopedia of Healing Foods. 2005. New York, NY: Atria Books.