Raspberries
Raspberries are our top dietary source of ellagic acid, which may help to reduce the risk of certain cancers and lower cholesterol levels. Catechins that are present in tea, red wine, and chocolate, are found in raspberries, as well. They help reduce the risk of stomach, skin, and esophageal cancers by stabilizing free radicals. Another group of powerful antioxidants in raspberries, called polyphenols, is believed to inhibit cancer tumor growth, increase HDL (good) cholesterol, and reduce LDL (bad) cholesterol oxidation (LDL oxidation can lead to atherosclerosis). Yet another class of antioxidant in the berries, called monoterpenes, actually inhibits cholesterol production to help prevent heart disease. Beta carotene is also present to help slow the aging process, boost our immune systems, protect our eyes and, of course, neutralize cancer-causing free radicals. These red gems are also a waist watcher's dream. A cup of raspberries has just 60 calories and over 8 grams of fiber. The dietary fiber is largely in the form of pectin, a type of soluble fiber that helps remove cholesterol from our bodies. You'll also meet half your daily vitamin C requirement with just one cup. Raspberries don't just come in red; if you can find the rarer, more delicate black raspberries try them for a flavorful and nutritious change of pace, or use golden raspberries for an enticing splash of color. Raspberries are now available all year round, but are in season from June until October. They are usually grown in California, so they arrive at Gelson's extra-fresh. Raspberries are the most delicate berries, so look at them closely to make sure they are plump and dry. Turn the box over to see that there are no stains on the paper box liner. Once you get them home, pick out any crushed or moldy berries that could cause others to spoil. Store them unwashed in the refrigerator for up to two days. When you're ready to eat them, pick the berries over again and rinse and drain them with cold water. You don't need to cook raspberries, but they can be paired with other berries and summer fruits, and are a wonderful complement to chocolate and yogurt. This month, try my recipes for Spinach, Chicken, and Raspberry Salad and Chocolate-Raspberry Cheesecakes.
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ou could say that raspberries are a "perfect 10" since they round out the list of the top ten highest antioxidant foods. If you're concerned about cholesterol and cancer, it's worth your while to seek them out; they're a treasure trove of disease-fighting phytonutrients.