Looking for a fun and healthy adventure for you and the kids this summer? Try berry picking. Kids of all ages (and parents/grandparents too!) can benefit from taking a trip to a local “U-Pick” farm to engage in some wholesome and delicious fun.

Allowing children to understand how food grows will ultimately awaken their senses to enjoy their food more (they can pick and eat). After picking, keep a bowl of fresh berries on the table to allow for grazing throughout the day. Let your kids know that this is a great healthy snack that they can much on any time throughout the day.

In addition to tasting great, berries are very high in phytochemicals such as antioxidants and bioflavonoids. These types of nutrients have demonstrated a beneficial effect in numerous health conditions, including the prevention of oxidative and inflammatory stress on the lining of blood vessels and red blood cells.

When the cells in our body use oxygen, they naturally produce free radicals, or by-products, which can cause damage. Antioxidants act as “free radical scavengers” and can help to prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, and cancer are all known to be, in part, caused by oxidative damage.

In a test that measures the antioxidant potential of a variety of foods—the Oxygen Radical Absorbance Capacity (ORAC) test—blueberries came out on top. Wild blueberries, such as those found all over New England, have the highest ORAC value, with the larger blueberries coming in a close second. Blueberries also contain lutein, which is important for healthy vision. And best of all, a cup of blueberries has four grams of fiber and only 83 calories!

Raspberries are rich in anthocyanins, which is a powerful antioxidant, as well as cancer-fighting phytochemicals such as ellagic, coumaric and ferulic acid. Raspberries have 8 grams of fiber and only 64 calories per cup.

While berries are great eaten alone, they can also be made into muffins, cakes, scones and even homemade ice cream. One of my favorite ways to eat berries is with a scoop of fresh, home made whip cream. Also, throw them in a dinner salad for an extra special treat.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

For most people, after a long winter, the budding of trees and spring flowers can be a greatly anticipated time of year. However, for allergy sufferers, it can be an unwelcome time as sneezing, runny nose and itchy eyes prevail. Being proactive with your health during allergy season can vastly prevent most symptoms and make springtime a time to be outdoors.

Histamine is a neurotransmitter that is released from mast cells when the body is exhibiting an allergic reaction or immune response. Histamine dilates blood vessels and increases blood vessel permeability. This leads to visual signs in the body such as localized swelling, warmth, and redness. Histamine also irritates nerve endings that can lead to itching and pain. The bump and redness immediately following a mosquito bite is a good example of this reaction, which occurs seconds after challenge of the mast cell by an allergen. If you are a person whose body “over-reacts” to bug bites, then your body likely has a tendency towards inflammation and allergy.

Try taking a daily dose of Vitamin C. Research shows that 1-gram a day can help to reduce overall histamine levels in the body. Foods that tend to increase histamine levels in the body are strawberries, tomato, chocolate, wine, bananas and shellfish. These foods should be limited or avoided all together during allergy season. In general, dairy foods such as cheese, milk and yogurt should be avoided as well, as they have a tendency to cause generalized inflammation and can create more mucous if it already exists.

Berries such as blueberries, cherries, and raspberries as well as mango contain a good amount of bioflavonoids. These phytochemicals stabilize mast cells in the body and decrease overall histamine response, thus reducing inflammation.

Lastly, try using a HEPA air filter. It can reduce dust in the bedrooms and main living areas as well as eliminate circulating pollen that enters through open windows. Be sure to keep windowsills wiped down in the bedroom and sweep under the bed. Keep in mind; the bedroom should be the most dust-free room in the house as this is where you will have the most concentrated period of breathing throughout the day!

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.