Melissa Cotton is the creator of this series of posts, published monthly, entitled Exploring G-BOMBS and will be teaching us about how these powerful foods impact our health and wellness.
I grew up in a small town in Iowa and my parents always planted a large garden in our backyard. Near our garden were some raspberry bushes that produced a lot of fruit. In the summer, I loved going out and getting a snack of fresh raspberries anytime I wanted to. As a little girl, I had no idea the power in the fruit I was happily consuming on all of those hot summer days. Berries are one of nature's most vibrant and nutritious gifts!
These little fruits are much more than just a tasty treat. This month, I will be focusing on the second B in Dr. Fuhrman’s G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds). These six foods have the most evidence that support their incredible immune-boosting, anticancer, and longevity promoting effects. - Melissa
Why does Dr Fuhrman want us to eat berries every day?
● Berries have the most nutrients and the least calories of all fruits. (2)
● Their high fiber and phenolic compounds make them glycemicaly favorable and diabetic favorable. (2)
● Berries have a high amount of polyphenols which inhibit the absorption of sugar, not only the sugar in the berry, but the sugar in the other foods eaten at the same meal. (2)
● Some of the highest antioxidant foods in existence are blueberries, raspberries, strawberries, and blackberries. (3)
● The deep red, blue, and purple colors of berries are produced by anthocyanins that are concentrated in the skins of the fruits. (3)
● Several studies have shown that high flavonoid (water-soluble phytochemicals that provide color to fruits and vegetables) intake is associated with up to 45% decreased risk for coronary heart disease. (3)
● Flavonoids are not the only phytochemicals in berries. Ellagic acid, resveratrol, and other polyphenols contribute to the cancer-preventing effects of berries. This includes inhibiting inflammation, modulating gene expression, and DNA methylation, promoting cell cycle arrest in cancerous cells, and inhibiting angiogenesis. (1)
● The true standout feature of berries is their ability to help prevent cancer. Berries are not only rich in phytochemical antioxidants, but they also have anti-angiogenesis activity. This not only prevents tumors from growing but also inhibits fat cell growth. And like mushrooms and flax seeds, berries also have anti-estrogenic activity which prevents breast stimulation. The anthocyanins in berries also help activate our natural killer cells to improve immune function and to aid in the killing of abnormal cells. (2)
● Berries have been shown to help cognition, memory, and motor coordination. The polyphenols in berries have actions that directly increase brain cell signaling and the growth of new brain cells, leading to improved brain function. Anthocyanins in berries are capable of getting into brain tissue easily and helping to improve memory. This is probably due to their ability to lower inflammation, lower oxidation, as well as increase blood flow in the brain. (2)
Wisdom from Dr Greger about Berries
● “High-antioxidant fruits and vegetables, such as berries and greens, have been found to douse systemic inflammation significantly better that the same number of servings of more common low-antioxidant fruits and veggies, like bananas and lettuce.” (4)
● “One study followed the cognition of hundreds of twins over a decade and found that the anthocyanins in less than a quarter cup of blueberries a day or around a daily cup of strawberries seemed to slow cognitive aging by four years. These results suggest that simply eating a handful of berries every day, an easy and delicious dietary tweak, may slow down your brain’s aging by years.” (4)
● “Berries appear to reduce all-cause mortality risk as much as green leafy vegetables. Greens are the healthiest vegetables, and berries the healthiest fruits—-in part due to their respective plant pigments. The same molecular characteristics that give berries such vibrant colors may account for some of their antioxidant abilities.” (4)
● “Berries offer potential protection against cancer, a boost to the immune system, and a guard for the liver and brain. An American Cancer Society study of nearly one hundred thousand men and women found that those who ate the most berries appeared significantly less likely to die of cardiovascular disease.” (5)
● “Antioxidant power of fruits: In terms of antioxidant content, choosing blackberries over strawberries appears to give you twice the bang for your berry.” (5)
○ Apples: 60 units
○ Bananas: 40 units
○ Mangos: 110 units
○ Strawberries: 310 units
○ Cranberries: 330 units
○ Raspberries: 350 units
○ Blueberries: 380 (wild blueberries may have twice as much)
○ Blackberries: 650 units
Nutritarian Tips:
● Add lots of berries to your oatmeal with kale, flaxseeds, and nuts. This is a delicious combination that you can enjoy any time of the day.
● Put berries in your salad or use berries to make a yummy dressing.
● Frozen berries make a delightful dessert! Just put some in a bowl and let them thaw while you are eating your meal. By the time you are done, the berries will be ready to eat for dessert.
References
1 Fuhrman, Joel. Eat for Life: The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal, and Sustained Weight Loss. HarperOne, 2020.
2 Dr. Fuhrman. Eat to Live Masterclass. Accessed September 9, 2024. https://www.drfuhrman.com
3 Fuhrman, Joel. The End of Dieting: How to Live for Life. HarperOne, 2014.
4 Greger, Michael. How Not to Age. Flatiron Books, 2023.
5 Greger, Michael. How Not to Die. Flatiron Books, 2015.
About Melissa Cotton
Melissa is a first grade teacher with a double major in Elementary Education and Early Childhood. She also has a Master’s Degree in Education Administration. After reading T. Colin Campbell’s book, The China Study, she stopped eating the Standard American Diet (SAD) and has been eating a nutrient-rich, plant-based diet. In December 2023, she earned Dr Joel Fuhrman’s Nutritarian Coaching Certificate. Melissa is an active member of the National Health Association (NHA).
Melissa is the writer/creator of our blog series Exploring GBOMBS. Her love for teaching and learning will support others on their journey for optimal health and wellness.
About Exploring G-BOMBS blog series
Are there specific foods that boost immune function, prevent cancer from developing, and promote longevity? The answer to this question is YES! Dr Fuhrman uses a simple, yet powerful acronym, G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds) to help us remember these six nutrient-dense foods. Over the next few months, I will be sharing a series of blog posts, diving deep into the benefits of G-BOMBS. Do other plant based doctors share Dr Fuhrman’s confidence in the scientific research about these specific foods? Stay tuned to learn why incorporating these foods into your diet can be a game-changer for your health and longevity.
Be well
Stop.Breathe.Focus.Move.Flow.
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