In general, berries such as blueberries, strawberries, raspberries and blackberries are:
- High in antioxidants, which are substances in food that can protect skin, hair and nails, as well as reduce inflammation and protect against certain diseases;
- High in fiber, which can help lower cholesterol, protect against colon cancer and help us feel full sooner; and
- Low in calories – the average calorie range for a cup of berries is 60 to 80 calories.
Try eating a variety of different berries because they all have varying health benefits. A cup of strawberries has almost as much vitamin C as a cup of orange juice. Blueberries and cranberries have nutrients that may help prevent bladder infections, and raspberries and blueberries contain nutrients that can be beneficial for vision.
You can buy berries fresh, frozen or canned. When buying frozen or canned, look for berries that have no added sugar or heavy syrups.
Adding berries to your diet can be simple. They can be added to cereal, oatmeal, yogurt, salads, blended into a smoothie or eaten as a dessert with a little added lite whip cream.
Not sure where to start? Try this Very Berry Fruit Salad recipe from EatingWell magazine.
Last Updated: January 13, 2022