Beautiful Berries

Living in Eastern Ontario, we are lucky to have access to fresh, locally grown berries through much of the summer. On a recent walk through a farmer's market in Ottawa, strawberries, raspberries, blueberries and blackberries were abundant. Berries are one of nature's superfoods, and their list of health benefits is impressive, including during pregnancy.

The rich colour we associate with berries are due to compounds called flavonoids. Flavonoids possess powerful antioxidant effects and help our bodies resist damage from smog, tobacco smoke and processed foods. A group of flavonoids called anthocyanadins can help prevent varicose veins during pregnancy, as they keep the walls of veins strong and elastic, and less likely to balloon out.

Urinary tract infections are a common ailment during pregnancy. While unsweetened cranberry juice is a tried and true standby, its tartness may be more than some can handle. Did you know that blueberry juice has the same therapeutic benefit? Pure, unsweetened blueberry juice is available in health food stores, and is much more palatable than pure cranberry juice. Compounds in both berries make bacteria in the bladder less "sticky", allowing it to be flushed out with the urine. The dose is 1 ¼ cups of either juice per day until the symptoms are resolved.

Berries are also a good source of vitamin C, especially strawberries. A diet rich in vitamin C enhances the absorption of iron, which in turn can help prevent or treat iron deficiency anemia which is common during pregnancy. Vitamin C also plays a role in enhancing our immune systems, and also contributes to keeping vein walls strong. One cup of berries also provides iron, potassium, folic acid and fibre, which can help prevent constipation.

Source: Ursell A. Complete Guide to Healing Foods. New York: Dorling Kindersley; 2000.

Perhaps the most well known connection between berries and pregnancy is red raspberry leaf tea. Raspberry leaf has a long history of use during pregnancy to strengthen and tone the tissue of the uterus. Used over a period of months, it is observed to ease delivery by promoting strong contractions, and preventing hemorrhage during labor. This tea is very safe, and has been used by women for centuries to prepare for labour.

Berries freeze well. Just fill Ziploc bags and pop them in the freezer. Then you can enjoy the health benefits of berries all year long.