Raspberries

Raspberries are a rich source of vitamin C—key for collagen production.  This is important because collagen is the principal protein in connective tissue.  This fibrous, structural molecule provides strength and elasticity to tissue, skin, cartilage, ligaments, tendons and bones.  Collagen supply is vital to the skin’s elasticity, keeping it toned and supple, strong and flexible.  Exposure to environmental assaults and the natural aging process causes the collagen and elastin that keeps our skin resilient to slowly break down. Unfortunately, as we age the skin’s ability to replace these essential materials diminishes and more gaps and irregularities develop in the collagen mesh, which can lead to wrinkles.  Therefore foods high in Vitamin C are critical to beautiful, youthful skin.

Raspberries are also very high in ellagic acid, superior in reducing the damage caused to cells from free radicals and like blueberries they are super anti-aging foods in just about every category.  All berries are superb for all organ systems including skin—remember to look for the deeply colored rainbow foods—your indication that these are superior sources of anti-inflammatory antioxidants. 

 

Blackberries
 This fruit is in the rose family, and boasts a wide array of health benefits.

It’s on the top ten foods for antioxidants making it quite powerful, and in part contributes to its dark, purple color.  Specifically, anthocyanins are the antioxidants that give them their dark pigment. It’s also the reason why it helps with urinary tract health, aging and memory function, and reduces the risk of certain cancers.

Phytochemicals are another antioxidant with a strong presence. These help protect cells and can actually fight disease. That’s another win for team blackberry.

Ellagic acid, found in all berries and abundantly in blackberries, protect the skin from UV-ray damage. Studies have also shown that this antioxidant may also repair skin that’s already been damaged by the sun.

Blackberries are also a great source of Vitamin C, which helps heal wounds. Studies also show that it may even lessen the appearance of wrinkles. There’s another compound called cyanidin-3-glucoside that prevents skin cancer by amazingly inhibiting tumors from growing and spreading.

A few other important nutrients that are packed in these summertime berries are: Vitamin C, Vitamin A, Vitamin E, Vitamin K, Manganese and fibre.

 

Strawberries

These antioxidant powerhouses actually have the 4th highest levels of antioxidants, as far as fruits go. They’re delicious and can be enjoyed as a dessert by themselves, added to smoothies or even in savoury dishes like salads.

1. Stress busters: They are high in Vitamin C which helps to strengthen your body’s adrenal glands- which require the most Vitamin C of all the organs or glands in our body. Stress can lead to breakouts, so for clear skin, incorporate them frequently as a snack.

2. ‘C’ for Supple:  Strawberry’s high Vitamin C content keeps collagen and elastin levels healthy, keeping skin supple and youthful. Eat at least 3 servings of strawberries per week and incorporate a topical Vitamin C product to further stimulate collagen. 8 strawberries actually have more Vitamin C than an orange.

3. Fat burning: Strawberries contain antioxidant pigments known as anthocyanins which signal the body to use stored fat as fuel, according to The Journal of Agricultural and Food Chemisty .

 

Blueberries: The Superstar Berry

Blueberries contain many powerful polyphenols that make them a true superfood.  We know they are rich in polyphenols such as anthocyanins, which have multiple benefits, including the following:

•    The ability to speed up neural communication. Blueberry-supplemented neurons have a better ability to communicate with each other.
•    Cathechins contained in blueberries prevent cell death and the loss of nerve growth factors.
•    The ability to protect from age-associated declines in dopamine levels, helping us to maintain youthful brain function. When it comes to boosting dopamine levels, blueberries rule.  Blueberries allow the body a greater ability to release dopamine, an energizing, stimulatory neurotransmitter.  Blueberries also protect us from the loss of dopamine cells normally seen with aging.  By increasing brain energy production and maintaining youthful brain function, dopamine exerts an extremely important anti-aging effect.  And, since dopamine decreases as we age, blueberries become even more important as we get older.

Tip – Add blueberries to your breakfast cereal, yoghurt, oatmeal or smoothie to give your day a healthy boost.

Blackberry Walnut Salad with Lime & Ginger Vinaigrette
Fun & unusual salads are a great way to incorporate Dr. Perricone’s anti inflammatory foods into your every day diet. This delicious  salad will brighten up your skin as well as your day. When picking out blackberries, I look for plumpness and darkness; as the saying goes, “blackberries are red when they are green.”

Lime & Ginger Vinaigrette
Note: these amounts are to make a batch of the vinaigrette, so you’ll have leftovers to enjoy.

•    2-3 limes, juice and zest from 1 lime
•    ½ medium shallot, finely chopped
•    1” piece fresh ginger, grated
•    ½ cup olive oil
•    2-3 tbl amber agave or maple syrup
•    Course salt, to taste  
•    Whisk all of the ingredients together.

Blackberry, Peach & Walnut Salad
•    1 pint blackberries
•    1 peach, sliced
•    ¼ small red onion, sliced
•    Mixed spring greens
•    ½ cup walnut bits, toasted with cinnamon
•    4 oz. log of fresh goat cheese, slice into medallions, optional

1.    Massage the greens with some of the vinaigrette, and you can let it sit while you prep the rest of the salad ingredients.
2.    Serve the greens on to four dishes, and arrange the rest of the ingredients on the bed of greens however you wish. A delightful presentation makes the dish that much more pleasurable to eat.

Strawberry Infused Vitamin Water
This hydrating and antioxidant infused-water boasts flavor and skin enhancing nutrients, not to mention a beautiful presentation! Enjoy this refreshing and seasonal anti-inflammatory drink!
Ingredients
•    1 cup strawberries
•    2 cups watermelon, cubed
•    2 sprigs fresh rosemary
•    dash of course salt
•    filtered water

Directions
1.  Muddle the strawberries and rosemary in a bowl.
2. Add the muddled ingredients and the watermelon to a large pitcher. Pour water over the ingredients and stir.
3.  Refrigerate for 4-6 hours, and enjoy!

Tropical Yoghurt Srawberries, Pink Grapefruit, and Kiwi Frappe
Enjoying great food is one of life’s pleasures and should start with a good breakfast.  Skip the doughnuts and take advantage of summer’s colourful fruits and protein-rich yoghurt in this delicious summer smoothie.

(yields 4 servings)

Ingredients
•    2 large pink grapefruits, peeled and segmented
•    2 kiwis, peeled and diced
•    1/2 cup quartered strawberries
•    1 cup unflavoured yoghurt
•    1/2 cup sparkling water
•    6 ice cubes
•    Juice and zest of 1 lemon
•    1/2 teaspoon freshly grated ginger

Preparation
1. In a stainless steel mixing bowl combine grapefruit, kiwi and strawberries.
2. Cover bowl with plpastic wrap, and place in freezer for 30 minutes.
3. Remove bowl from freezer.  Place fruit mixture in a blender or food processor.  Add yogurt, sparkling water, ice cubes, lemon juice and zest, and ginger.  Blend until smooth and frothy.

Presentation
•    4 strawberries
•    4 spears lemongrass
•    4 sprigs mint

Preparation
1. Skewer each strawberry with 1 lemongrass spear.
2. Pour frappe into four tall, chilled glasses.
3. Garnish each serving with a lemongrass-strawberry skewer and a mint sprig.
 

Nicholas Perricone, M.D. is a world renowned health-aging expert. For more health articles by DrPerricone visit www.dailyperricone.com.