Red, white and blue strawberry shortcake recipe

One of the best things about summertime is the abundance of fresh, colorful and vibrant produce available in your farmer’s markets. A definite must-have are the berries — luscious and sweet, these antioxidant-loaded fruits are one of the most sought-after foods during this hot season. They can be added to smoothies or used as toppings for cool desserts like sorbet.

With the Fourth of July drawing near, why not take advantage of the availability of berries and incorporate them into your holiday feast? Here’s a shortcake recipe inspired by Paleohacks,¹ which makes use of strawberries and blueberries. If you’re planning a special picnic on this holiday, make sure to prepare this dessert in advance and keep it in the cooler — adults and kids alike will love this creative, healthy and patriotic treat!

Why berries are ‘berry’ good for you

Along with their tart but sweet and refreshing flavor, berries contain a wide array of nutrients, including vitamins, minerals and micronutrients that offer numerous health benefits. One particular factor that makes them stand out is their antioxidant load.² Berries contain anthocyanins, flavonols, ellagic acid and resveratrol³ — all noted for their ability to help give your cells protection and help reduce your risk of diseases.

One study notes that berries like blueberries and strawberries are some of the top sources of bioactive compounds (BAC), offering benefits such as “prevention of inflammation disorders, cardiovascular diseases or protective effects to lower the risk of various cancers.”⁴

Blueberries may boost your cognitive function

Blueberries in particular have been studied for their potential mind-boosting effects. One study noted that elderly people who were given 24 grams of freeze-dried blueberries showed improved cognition. The study authors noted:⁵

“Participants in the blueberry group showed significantly fewer repetition errors in the California Verbal Learning test (p = 0.031, ηp2 = 0.126) and reduced switch cost on a task-switching test (p = 0.033, ηp2 = 0.09) across study visits, relative to controls. However, no improvement in gait or balance was observed.

These findings show that the addition of easily achievable quantities of blueberry to the diets of older adults can improve some aspects of cognition.”

This effect can be obtained by children, too. In a separate study, children aged 7 to 10 years old ingested blueberry drinks that had either 15 or 30 grams of freeze-dried wild blueberry powder. They were found to have improved cognitive function after a few hours.⁶

Compound in strawberries offers an array of health benefits

Fisetin, a somewhat obscure yet beneficial plant compound, is found in significantly high amounts in strawberries. Other fruits like grapes, persimmons and apples also have it, albeit in lower quantities. To put this into perspective, strawberries have a whopping 160 micrograms/gram of fisetin, while apples, next on the list, only have 26.9 micrograms/gram.^7,8

So what exactly does fisetin do for you? Plenty, particularly for your brain. Fisetin helps protect your brain from damage brought on by injury and degeneration from aging.⁹ It works with other compounds to boost your memory as well. Fisetin also activates nerve cells and increases your defense systems throughout your brain and body. One study found that it may even help inhibit memory loss brought on by Alzheimer’s disease.¹⁰ But fisetin’s benefits go beyond the brain. Several studies reveal other ways that fisetin may help improve your overall health:

• It can help protect against inflammatory diseases by suppressing and minimizing the interaction between mast cells and activated T-cells¹¹
• It may work as a therapeutic agent for alleviating allergic diseases¹²

It may help manage prostate and other cancers and be used as a chemotherapeutic agent¹³

A couple of reminders when eating berries

As juicy and refreshing as they are, you should remember that quality matters, especially when it comes to berries. This is because strawberries and blueberries are both in the Environmental Working Group’s (EWG) 2019 list of produce contaminated with pesticides.¹⁴ In fact, strawberries are at the top of the Dirty Dozen list, with up to 23 different pesticides¹⁵ found in a single sample! Blueberries are further down at No. 16.

So as much as possible, only buy organic strawberries and blueberries from trustworthy sources, so you can be assured that you’re reaping the benefits and avoiding the toxic load. Washing the fruits with a baking soda solution may help eliminate some of the pesticide traces on the surface, although this will not be as efficient if the toxins have penetrated beyond the peel.¹⁶ 

Another reminder is to eat berries in moderation because they still contain fructose, which can damage your health in excessive amounts. A 100-gram serving of raw blueberries has 9.96 grams of fructose (total sugars),¹⁷ while the same amount of raw strawberries has 4.89 grams.¹⁸ Ideally, you should get only around 15 to 25 grams of fructose per day, including fructose from fruits. If you’re dealing with insulin resistance, strive for lower amounts. Be sure you only buy raw varieties, and not those that have been canned and drenched in sugar syrup.