Berries are a decadent treat of summer. They are also a benefit to your health!
- Their potassium helps keep your blood pressure low and they contain fiber for a healthier heart – for every cup you eat, you take in 2-3 grams of fiber plus phytochemicals that may help lower the risk of cancer.
- Berries – including blackberries, blueberries (wild and cultivated), cranberries, raspberries, and strawberries are in the top 20 antioxidant foods, believed to help undo the damage done by molecules within the body called free radicals. Experts believe that free radicals may be associated with a higher risk for heart disease, cancer and aging.
- They are an excellent diversion for a sweet tooth – consider that 1 cup of strawberries is just 50 calories while 2 cookies, the same weight serving, contain 160 calories and 8 grams of fat.
- Cost-wise berries are about the price of ice cream
- PLUS berries help you get to 4.5 cups of fruits and veggies each day because when you have them in the house you want to eat them.
Berries are Packed with Nutrients
Did you know that blueberries have 26% of your daily value (DV) of manganese in a single cup? They’re also loaded with vitamin C, vitamin K, and fiber!
Speaking of vitamin C, blackberries have tons of it — 50% DV in a one cup serving, along with 47% DV manganese, 36% DV vitamin K, 31% DV fiber, and even 12% DV copper. That’s all in a 62-calorie package!
That same amount of raspberries has lots of fiber, packed into only 64 calories.
Berry Trivia
- Blueberries are related to cranberries, azaleas, and even rhododendrons!
- Raspberries and blackberries are a member of the rose family. (That helps explain the thorns!)
- 95% of commercial blueberries are grown in North America.
- Blackberries are native to North America and still grow wild in many areas.
- Blackberries and raspberries are aggregate fruit.
- Raspberries can be red, yellow, orange, purple, or even black! Their dominant color affects what vitamins and other nutrients can be found in the berries.
- Strawberries are in season from May through June, while blueberries and blackberries are in season from June to late August.
- Berries are highly perishable and should be consumed within a few days of harvest or purchase. Store in the refrigerator and wash just before eating.
Our Favorite Ways to Enjoy Berries
- Enjoy fresh berries just the way they are! All you need to do is wash them.
- Add berries to a yogurt parfait. (Lemon yogurt is great with berries. So is vanilla.)
- Top your oatmeal or cereal.
- Sprinkle berries on your salad.
- Berries add great flavor to sparkling water, infused water, or iced tea.
- Berries make great additions to smoothies.
- Pour a berry smoothie into popsicle molds, freeze, and enjoy!
- Add depth to your PBJ – yep, just slice and add to a peanut butter and jelly sandwich.
- Berry ricotta toast – spread some low-fat ricotta on toasted whole grain bread, and sprinkle berries on top. Drizzle with balsamic glaze.
- Berry kabobs – alternate berries and other fruit onto skewers. Enjoy with yogurt dip.
What are your favorite ways to enjoy berries?
Nutrition and related information: Copyright foodandhealth.com, reprinted with permission.