Eat Your Way to Health with Berries

What’s low in calories, packed with nutrients, low glycemic and  high in fiber? Berries! And best of all they are delicious – no more excuses of boring winter fruits. Take advantage of these superfoods while they are in season. Berries have been linked to heart health, immunity, cancer protection, and learning and memory.  To learn more about the calorie and nutritional content of berries as well as the health benefits and ways to incorporate them into your diet, read Kindy Peaslee, RD’s guest blog post.

When is the last time you found yourself choosing the tiny, summer fruits with antioxidant powerhouse ‘bragging rights’? The delicious, mixed berry family of blueberries, blackberries, raspberries and strawberries  have the science to back up their disease prevention claims of phytochemical activity.  Each berry is created unique, lending its own nutritional slant to support a healthy, summer diet from the berry patch.

Blueberries Improve Learning and Memory
One of the most exciting news about blueberries is their effect on brain health.   Some researchers are calling them “brain berries”, showing that blueberries may reduce the effects of Alzheimer’s disease or dementia.  One cup of blueberries provides 57 calories and is rich in vitamins and minerals such as C and E, beta carotene, folic acid, iron, fiber and potassium.

Blackberries Protect Against Cancer
The dark, glossy color of blackberries contain anthocyanins, a powerful phytonutrient that blocks pathways that can lead to cancer.  An excellent source of fiber and vitamin C, one cup of blackberries contain 43 calories and 5 grams of fiber. Because this berry has one of the highest antioxidant contents per serving, it is known as one of the ‘top cancer-fighter berries’.

Raspberries Promote Heart Health
Raspberries with their rich antioxidant activity support heart health and reduce the risk of cardiovascular disease. One cup of this summer berry has 52 calories and is a concentrated source of vitamin C. Raspberries are also an excellent source of fiber with 7 grams per serving, touting more fiber than a bran muffin.

Strawberries Boost Immunity
Move over oranges, because the strawberry has more vitamin C in one serving than an orange, and provides healthy immune system support. Just one cup serving of strawberries has 50 calories and 85 milligrams of vitamin C. Research shows that eating strawberries often will improve blood levels of folate, vitamin C and potassium in the body.

Adding berries to your diet
It’s easy to menu plan and cook with these tiny summertime fruits.  Focus on the summer months as the prime season for berry picking…think local, as in farmer’s markets and berry picking farms.

Other “berry power” ideas:
For breakfast, add berries to cereal, toss over French toast, or throw in the blender for a nutritious shake.
For lunch, add mixed berries to yogurt or salad and jazz up a summer beverage with a berry puree.
For a deliciously elegant dessert, layer yogurt and berries in wine glasses and top with crystallized ginger. Make a fresh berry fruit pizza. A mixed berry crisp, cobbler, pie or muffins are classic favorites. You’ll find that many of these ideas are low in calories and  Everyday Health’s My Calorie Counter tools can show you how much better berries are for your waistline and your health!

Most of all, enjoy and savor a ‘mixed berry summer’ and see how creative you can get with berry picking adventures along with pleasurable berry-licious recipes like this one:

Mixed Berry Smoothie

6 ounces, mixed berries (fresh or frozen)

6 ounces, yogurt (vanilla, raspberry or blueberry)

1-tablespoon honey (if plain yogurt is used)

1/2-cup ice (3 ice cubes)

Blend well at high speed; serve immediately.

Serves 2.

I’d like to thank Kindy Peaslee, Registered Dietitian and Nutrition Coach for EverydayHealth.com for writing this article.