So impressed are the researchers who’ve discovered these “berried” treasures, such as Gary Stoner, PhD, chairman of the environmental health department at The Ohio State University School of Medicine in Columbus, that many of them have joined the berry-a-day club, eating berries almost daily. And they’re advising us to do the same. “Everyone should be eating five or more servings of fruits and vegetables every day, and one of those helpings should be berries,” says Dr. Stoner. “When you put all the new research together, you realize that berries are one of the most protective foods around.” Not to mention very yummy. And, at a teensy 25 to 30 calories per 1/2-cup serving, they’re a dieter’s dream come true. Berry Promising Research What’s inside berries is astonishing. For starters, they hold dense concentrations of antioxidants, substances that protect you from the free radical damage that can set the stage for everything from clogged arteries to wrinkles. In fact, when it comes to total antioxidant power, 4 of the top 10 fruits and vegetables are blueberries, strawberries, raspberries, and blackberries! Blueberries rank number one. So far, the compounds inside berries have been tested only in test tubes and animals. But researchers say the results are so impressive that it’s a good bet berries will benefit humans too. Looking especially promising is ellagic acid, which scientists are zeroing in on as a cancer fighter. In test tubes and animals, ellagic acid (found in rich levels in strawberries, raspberries, and blackberries) can inhibit breast, colon, and esophageal cancer cells. Unlike healthy cells, cancer cells “forget” how to die. In the presence of ellagic acid, they remember. Daniel Nixon, MD, cancer expert and president of the American Health Foundation in Valhalla, NY, says his research with ellagic acid got him started eating berries almost every day. Another berries advocate is Lyndon Larcom, PhD, a specialist in molecular medicine at Clemson University in South Carolina. In his lab, Dr. Larcom found that extracts from strawberries and raspberries suppressed test-tube breast and cervical cancer cells. “There’s good reason to eat berries,” he says. [pagebreak] Have Some Brainberries In fascinating experiments at Tufts University in Boston, James Joseph, PhD, an expert in brain chemistry, found that both memory loss and agility in middle-aged rats actually improved after they were fed blueberries. Strawberries had a similar, though less strong, effect. Dr. Joseph thinks proanthocyanidins, which are found in varying levels in all berries, may inhibit damaging inflammation in brain cells. It’s possible that berries could play a role in warding off memory loss from both Alzheimer’s and Parkinson’s diseases, he speculates. In his new book, The Color Code: A Revolutionary Eating Plan for Optimum Health (Hyperion, 2002), Dr. Joseph recommends a serving of berries every day. His own favorite way to eat berries is in a smoothie. Did We Mention Easy? Berries, bless their tiny hearts, need so little work. No peeling, chopping, or cooking. Just buy them fresh, rinse, and eat. Or you’ll find ready-to-go blueberries (both cultivated and wild), strawberries, raspberries, and blackberries in frozen, loose-pack bags. They thaw in minutes. No-Work Ways to Enjoy Berries

Berries are perfect for breakfast, lunch, dinner, dessert, or snacks.Add fresh or thawed frozen berries to your breakfast cereal.Lightly mash together 1/2 cup of raspberries and 1/4 cup of low-fat ricotta cheese, then drizzle with 2 tablespoons of chocolate syrup for a luscious dessert. (202 cal, 3 g fat)In a container, add a touch of sugar to frozen berries. By lunchtime, they’re thawed and delicious.Make a fruit salad of watermelon and cantaloupe cubes, kiwifruit slices, and strawberries.Dazzle your crowd: Whip up our red, white, and blueberry July 4th Flag Cake.Serve whole strawberries with a chocolate-syrup dipping sauce for a stylish dessert.Top spinach salad with 1/2 cup of strawberries. Toss with vinaigrette dressing, and sprinkle with low-fat feta cheese.Pair blueberries with lemon yogurt or lemon sherbet. A perfect flavor combination! Top biscuits with blackberries and canned peaches (packed in syrup) for a quick and tasty cobbler.

[pagebreak] Strawberry Yogurt Freeze Behold the perfect summertime dessert: 2 containers (8 oz each) low-fat strawberry yogurt1 pt strawberries1 tsp grated orange peel (optional)Dollop of low-fat frozen whipped topping (optional) Mix the yogurt (if it’s not premixed), and spoon it into an ice cube tray. Freeze for 3 to 4 hours, until completely solid. Place the cubes in a food processor. Pulse until finely chopped. Add the strawberries and orange peel, if using. Process just until almost smooth. Garnish with the whipped topping, if using. Serve immediately. Makes three 1-cup servings Per serving: 102 cal, 0 g fat, 3 g fiber [pagebreak] Berry-Banana Smoothie Need a quick and healthy breakfast? This does the trick. 1 c fat-free milk or soy milk1 c fresh or frozen berries1 lg banana½ c orange juice In a blender, combine the milk, berries, banana, and orange juice. Process until smooth. Makes two 1¼-cup servings Per serving: 146 cal, 1 g fat, 3 g fiber [pagebreak] Cool Blueberry Soup Start off a summer meal with this luscious appetizer. 4½ c fresh or frozen blueberries1 c red wine or nonalcoholic wine¼ c honeyReduced-fat sour cream (garnish) In a blender, combine the blueberries, wine, and honey. Process until smooth; do not strain. Chill the soup before serving. Garnish each bowl with a dollop of sour cream. Makes five 1-cup servings Per serving: 157 cal, 1 g fat, 5 g fiber