Year-Round Benefits of Freeze-Dried Fruit

Alas, the fresh fruits of summer are a distant memory for many right now. But chin up! You might be able to get just as much nutrition with this winter alternative: freeze-dried.

A recent study showed that, ounce for ounce, freeze-dried black raspberries contain even more cancer-fighting anthocyanins than fresh berries do. And freeze-dried fruit can keep for over a year.

Better-for-You Berries
Blackberries, raspberries, blueberries, and cherries are some of the best cancer-fighters around, thanks to their high anthocyanin content. And since they are made up mostly of water, freeze-drying the berries concentrates the nutrition. For example, the black raspberry study showed that you need only a couple of tablespoons of freeze-dried black raspberries to get the anthocyanin content of a cup of fresh berries. Not too shabby. But keep in mind that, berry for berry, some nutrition is lost through freeze-drying. Plus, you'll feel less full with freeze-dried fruit because there's no water content. (Did you know? Some berries are also a good source of resveratrol.)

More Antiaging Diet Advice
You can add freeze-dried berries to cereal, yogurt, trail mixes, and even bread and muffin batters. And there are lots of other ways to up the nutritional benefits of the things that go into your mouth.

• Salads are a perfect meal for after-holiday dieters. Using olive oil, colorful leaves, and herbs can boost the nutrient quotient. (And find out which 10 popular veggies are the most nutritious.)
• Add veggies where you least expect them. Like in party dips. (Try this produce-packed cancer-fighting dip for your Super Bowl party.)
• Elevate your oatmeal to a superfood by adding a citrus beverage. (Find out why having OJ with your oatmeal makes it even more nutritious.)

Foodstuffs for preventing cancer: the preclinical and clinical development of berries. Stoner, G. D., Cancer Prevention Research 2009 Mar;2(3):187-194.