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To reap berries’ antioxidant
benefits, eat ¹⁄₂to 1 cup fresh
or frozen berries daily.

4. Mental enhancement. Berries may help prevent age-related mental decline and even Alzheimer’s disease. Researchers found that older rats performed better in motor co-ordination and memory tests when fed blueberries, compared with a control group that didn’t receive any berries (American Journal of Clinical Nutrition, 2005, vol. 81, no. 1 Suppl). In addition to anthocyanins, “berries supply a wealth of phytochemicals, including flavonoids, caffeic acid, and ellagic acid, which protect against highly reactive oxidants that damage the brain,” says Elizabeth Somer, MA, RD, author of 10 Habits That Mess Up a Woman’s Diet (McGraw-Hill, 2005).

5. Cancer prevention. Raspberries’ ellagic acid, a type of phytochemical, helps kill certain types of cancer cells, and black raspberries show promise in helping to prevent colon cancer (Journal of Agricultural and Food Chemistry, 2002, vol. 50, no. 10; Nutrition & Cancer, 2001, vol. 40, no. 2). And there’s a new berry on the block: The antioxidant-stuffed Brazilian açai (ah-SAH-ee) berry has piqued researchers’ interest for its potential to destroy human leukemia cells in laboratory tests (Journal of Agricultural and Food Chemistry, 2006, vol. 54, no. 4). Tasters liken the deep purple berries, a sustainably harvested rain forest crop, to chocolate-covered strawberries. (See “All About Açai” right.)_p–Melissa B. Williams

ALL ABOUT AÇAI

The fruit of an Amazonian palm tree, açai (Euterpe oleracea) is known to Brazilians as “the tree of life.” After Oprah Winfrey named it one of the world’s top superfoods, this blueber-rylike fruit became an overnight celebrity. Açai contains abundant antioxidants called anthocyanins, as well as promising anticancer potential (Journal of Agriculture and Food Chemistry, 2006, vol. 54, no. 4). Grown only in the rain forest and extremely perishable, açai berries must be processed before shipping. Look for the deep purple juice in the refrigerated or frozen section of your store. Add the juice or pulp to smoothies, whisk into salad dressing, or combine with sparkling water and a handful of pomegranate seeds.