This information is
berry berry delicious

Kids Stuff
By William Feldman

Welcome to Kids Stuff. Today’s column includes information on berries, along with a contest reminder and a cryptogram.
I received so many great responses to the column on bananas that when a reader named Joyce, of Mayfair, sent in info on berries, I thought it would be just as educational and fun to read. Again, you, the reader, can be the judge and I guess the jury, to decide the benefits of berries.
Joyce found this article written by Shereen Jegtvig, a certified nutrition specialist. Shereen attained her certified nutrition specialist status in 2000. She has more than 15 years experience in nutritional counseling.
Berries really are gifts from nature. If you have ever had the pleasure of picking berries right from a garden or gathering wild berries in the woods, you already know how delicious berries are. The most popular berries are naturally sweet, and don’t require much effort to make them into a tasty treat. Just rinse and serve them for a healthy snack.
Berries in general are a good source of vitamins and phytochemicals. Phytochemicals are components of fruits or vegetables that may help to prevent diseases, and perhaps even help to treat some disorders. For instance, cranberries and blueberries contain a substance that helps prevent or treat painful bladder infections. Extracts from blueberries and strawberries have been shown to have anti-cancer properties in laboratory settings. Red raspberries have also demonstrated similar anti-cancer properties in the lab. Dark-colored berries like black raspberries contain powerful antioxidants that may help to slow down the aging process and keep us healthier.
Berries also contain lutein, which is important for healthy vision, especially blueberries and raspberries. Hopefully, further research on the different phytochemicals found in berries will prove to be fruitful.
A cup of strawberries contains more than 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for a healthy immune system and for strong connective tissue to keep away the wrinkles. Strawberries also add a bit of calcium, magnesium, folic acid, and potassium and only 53 calories.
A cup of blueberries offers a smaller amount of vitamin C and minerals, but don’t forget about the lutein and phytochemicals for only 83 calories. A cup of cranberries is similar, but only 44 calories. A cup of raspberries offers vitamin C and potassium for 64 delicious calories. There are other berries as well that offer similar nutrition and healthful benefits, such as loganberries, currants, gooseberries, lingonberries and bilberries.
For the best berries, find berry farms that pick them fresh and don’t use chemical pesticides. When you buy berries in a store, look for ripe, colorful, yet firm bodies, with no sign of mold or mushy spots, and gently wash the berries before you serve them. Berries can also be found in the frozen section of the grocery store. Once they thaw, they will not be as firm as freshly picked berries, but they will still contain all the nutritional benefits of fresh berries.
Berries are fabulous when they are served whole, without anything added, but for a little flair try serving a mixture of your favorite berries with just a touch of whipped cream and nuts.
Another way to serve them is to sprinkle a bowl full of berries with granola and add a splash of half-and-half or an alternative such as soy or rice milk. Many berries don’t need any sweetening, with the exception of gooseberries, lingonberries and cranberries. They are tasty, but very tart. In fact cranberry juice is often blended with other juices to sweeten the flavor. Stay with the fresh berries, avoid the pies, cobblers and other desserts.
They taste great but the health benefits of the berries will be overshadowed by too much sugar and too many calories.

CONTEST
This contest is for anyone of any age who would like tickets to a Wings game. Three lucky winners will win four vouchers to an upcoming lacrosse game. Just answer the trivia question and send all entries to wmkidscolumn@aol.com by March 2. The question: Who established an academy that later became the University of Pennsylvania, the nation’s first university? Good luck!

CRYPTOGRAM
X JAXBCJZ ESAC QNQXBBZ AFQXCAN CG X JAXBCJZ, BGTV BSPA
Hints: B is L; X is A; F is Q; Z is Y