[vc_row][vc_column][vc_column_text]It’s berry season! This time of year, strawberries, raspberries, blueberries and blackberries (and more) are ripe and reading for picking. Berries truly are “nature’s candy,” as they’re naturally sweet and delicious. But unlike candy, these plump, juicy fruits offer a bevy of health benefits thanks to their remarkable nutrient content. Did you know that berries can aid in heart health, promote blood sugar control, reduce cancer risk, support gut health and help us to maintain a healthy weight?
Berries also are widely available and convenient. They can be purchased fresh, frozen, canned or dried –making them easy to add to your diet not only during summer but any time of year. With now being a great time to enjoy them fresh-from-the-vine, let’s review all the ways berries are good for us, along with the best ways to pick and store them for the greatest nutrition benefits, flavor and lifespan.
The Nutrition & Health Benefits of Berries
Berries offer many beneficial nutrients, but the two most noteworthy are dietary fiber and antioxidants. Both are associated with potential health benefits for heart health, blood sugar and insulin response, gut health, cancer risk and brain health.
Fiber
Fiber is a non-digestible carbohydrate found in plant foods, such as berries,
known to contribute to overall metabolic health. It’s associated with the pathology of cardiovascular disease, gut health and cancer (specifically colorectal cancer).
Fiber may help reduce cholesterol, specifically LDL (“bad”) cholesterol, which reduces overall risk for heart disease. Fiber also has been linked to
improvement in insulin response and metabolic syndrome, making high-fiber foods a nutritious choice for people with diabetes. Evidence shows that fiber has a positive role in metabolic health by way of
altering the gut microbiome.
Daily
fiber intake recommendations include 25 grams per day for women and 38 grams per day for men. Unfortunately, fiber continues to be a nutrient that is widely under consumed by Americans. Adding berries into your diet routinely is an easy way to increase fiber intake and reap the wide variety of associated health benefits.
Fiber content in berries (per one-cup serving):
Raspberries - 8 grams fiber
Blackberries - 8 grams fiber
Blueberries - 4 grams fiber
Strawberries (sliced) - 3 grams fiber
Antioxidants
Antioxidants are beneficial compounds made by the body and also obtained through food. They help defend our cells against damage from harmful molecules called free radicals, which can cause oxidative stress.
Oxidative stress increases risk for chronic diseases such as cardiovascular disease, diabetes and cancer.
Berries are a source of
anthocyanins, a type of antioxidant that gives berries their vibrant red, blue and purple colors. The benefits of berries associated with reduced risk for chronic diseases is often attributed to their
anthocyanin content. The antioxidants in berries are believed to have strong
neuroprotective and
anti-inflammatory effects. Chronic inflammation is linked to conditions like diabetes, heart disease and neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
The benefits of berries for weight management
Berries are a nutrient dense food that may help you maintain a healthy weight or promote weight loss when eaten regularly. They are a low-calorie food (all varieties provide less than 100 calories per serving) that can increase satiety due to their fiber content. This may lead to overall decreased caloric intake throughout the day when including a variety of berries into your diet on a routine basis.
Note: You’ll want to choose fresh berries whenever possible to get the most fiber. When choosing canned, frozen, or dried/freeze-dried berries, look for options labeled ‘no added sugar’ or check the Nutrition Facts Label for added sugars.
How to choose and store berries
Berries are highly perishable. To extend the life of your berries, and reduce risk for foodborne illness, it’s best to keep them in the refrigerator. Also wait to wash berries until you’re ready to eat them.
For storage, avoid using airtight containers as they actually accelerate mold on berries. Instead, keep them in their original clamshell containers, or transfer them to a vented container, a loosely covered bowl or a produce keeper.
Produce-keeper containers are specially designed to provide an optimal environment for fruit and vegetables to keep them fresh as long as possible. Because berries are easily bruised, produce containers, rather than produce bags, are recommended. The ideal arrangement is to use a shallow container with a paper towel on the bottom and berries positioned on top in a single layer.
To ensure you are getting the most flavorful berries, keep these tips in mind:
Choose fresh blackberries that are shiny, not bruised, with no leaking. Blackberries can be stored in the refrigerator for 3 to 6 days.
Look for fresh blueberries that are firm, plump and dry with a dusty blue color. Refrigerate blueberries for 10 to 14 days.
Select fresh raspberries that are dry, plump and firm. Avoid any wet or moldy berries. Refrigerate for use within 1 to 2 days.
Pick fresh strawberries that are shiny, firm and have a bright red color. Caps should be green and intact. Avoid shriveled, mushy or leaky berries. Store strawberries in the refrigerator for 1 to 3 days.
Easy ways to eat more berries
Berries are versatile and can be incorporated into your diet in a variety of ways. They add nutrients, texture, and color to meals, which makes them really enjoyable to eat! To increase berry intake, consider these fun ideas:
- Oatmeal: Add strawberries for sweetness or blackberries for tartness.
- Yogurt: Top the yogurt of your choice with berries, or make a yogurt parfait with layers of yogurt, berries and nuts or seeds.
- Pancakes or waffles: Top with nut butter or ricotta cheese and assorted berries.
- Cereal: Create your own “sweetened” cereal with a handful of fresh berries.
- Toast: Top with nut butter or ricotta cheese, goat cheese, cottage cheese or whipped cream cheese, sprinkle on berries and drizzle with honey.
- Salads: Berries pair well with dark, leafy greens and goat or feta cheese.
More creative uses for berries
- Smoothies: Berries provide nutrients, natural sweetness and fun color. Simply add berries to your blender with Greek yogurt or milk of choice, ice and veggies like dark, leafy greens. This will further increase nutrient content.
- Muffins or baked oatmeal: Use fresh, frozen or freeze dried berries in baked goods.
- Trail Mix: Add dried or freeze-dried berries.
- Granola: Make your own granola, or try this Simple Truth Blueberry Oats & Honey Granola.
- Ice cubes: Puree and freeze berries in ice cube trays and use the cubes to flavor water. You can also use the mixture to make ice pops!
- Cereal or snack bars: Try grain-based bars with berries like Kind Healthy Grain Bars.
- Jam or jelly: Use fresh berries to make your own jam or jelly.
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