Good nutrition is a plus year-round, whether it is National Nutrition Month (March), Asparagus or Strawberry Month (both in May), you want to eat foods that are full of nutrients. The World Health Organization (WHO) advises that consuming 400 gms (2 cups) of fruits and vegetables daily can reduce the risk of heart disease, diabetes and cancer.
The berry family has plenty of positives. They are low in calories, high in Vitamin C, fiber and folate. Additionally, berries contain heaps of antioxidants which aid in heart health, boosting the immune system, reducing inflammation, bad cholesterol and preventing blood clots. Adding to these umbrella benefits, the individual berries also bring other health benefits to the table.
Strawberries are high in antioxidants and do not rapidly boost the blood sugar levels which makes them a great choice for those with diabetes. Strawberries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. They contain small amounts of several other vitamins and minerals.
Without washing or removing the stems, store strawberries in the refrigerator on a paper towel lined tray and cover with plastic wrap. Before eating or using them, wash the berries under cool water and then remove stems.
Raspberries are available in red, gold, purple and black, but the reds are the most popular. Raspberries are low in calories, and sodium; they are an excellent source of vitamin C, and a good source of carbohydrates and dietary fiber.
Red raspberries also contain manganese, copper and Vitamin K. The richly colored red raspberry is high in both antioxidants and phytonutrients. Phytonutrients are defined by the American Cancer Society as plant compounds that include lycopene, resveratrol and carotenoids that are thought to have health protecting qualities.
The phytonutrients contained in raspberries aid in lowering the risk of chronic diseases such as type 2 diabetes, hypertension, and atherosclerosis. Though the research is continuing recent data indicates the potential for the fruit to play a role in obesity management.
Raspberries are delicate and should be gently washed in cool water and patted dry just before using them. They are more flavorful if allowed to come to room temperature before eating, rather than eating them as soon as they come out of the refrigerator.
Blueberries, labeled as one of the “superfoods” are also high in antioxidants including the phytonutrient anthocyanins. It is the anthocyanins that give the fruit the deep blue-purple color. The fruit is low in calories, sodium-free and a good source of vitamins C and K, manganese, fiber and copper.
Blueberry consumption is linked to antioxidant support, with a protective effect on the entire body in addition to the cardiovascular system. There is evidence that blueberries can protect the retina from damage from sunlight, and assist in maintaining the blood-sugar balance in people affected by type 2 diabetes or who are insulin resistant. Recent research indicates that consumption of blueberries may play a role in improving memory and delaying the onset of age-related cognitive problems.
As with raspberries, blueberries require gentle washing and patting dry just before using, they should be stored in the refrigerator. Blueberries can be frozen but for optimum nutrition content, fresh is best.
With many of us looking to improve our diets and boost our immune systems, berries are an ideal choice.
Charla Draper – Food Expert/Writer/Publicist/Food Stylist. Former Food Editor of Ebony & Southern Living. Dishes about food, recipes, and more. Blog: ChowChow & Soul™
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