Eat These Every Day: Berries
Berries: As a group, berries average nearly 10 times more antioxidants than other fruits and vegetables (and exceed 50 times more than animal-based foods). Dr. Greger recommends at least one daily serving of berries, along with a minimum of three daily servings of other fruits. Frozen berries retain most of their nutrients and are cheaper than fresh green grapes, which, technically, are berries, but nutritionally, are the Wonder Bread of the fruit kingdom. A famous pair of Harvard studies, which involve so many people over so long a time they’ve by now chalked up millions of “person-years” of data, found that the consumption of “anthocyanin-rich foods”—foods containing those bright-colored plant pigments—was associated with a lower risk of developing type 2 diabetes over time, “particularly blueberries.” Just two or three servings a week associated with a 23 percent lower risk. Eat berries every day Include at least 1 serving of blueberr...