A Berry Healthy Month to You

Now is the time that all varieties of berries are at the peak of their season, which is why we celebrate National Berry Month in July!  There is no better time than the summer months to enjoy the delicious sweet flavor of these tiny fruits that can be eaten on any occasion.

In just a small handful, berries pack an antioxidant punch offering you powerful disease fighting nutrients.  The antioxidants found in raspberries, blueberries, blackberries and strawberries help protect your cells from oxidative damage caused by free-radicals, thus working against diseases such as cancer, heart disease, diabetes, arthritis and macular degeneration.

Don’t be fooled by their small size; the nutritional benefits berries provide do not stop at their rich antioxidant content.  Just one cup of strawberries provides you with 140% of the dietary reference intake for vitamin C.  Berries are also loaded with potassium that helps regulate your heart beat and lower blood pressure.  As with other fruits and vegetables, berries are filled with phytochemicals, which are components in fruits and vegetables that are not vitamins or minerals but have antioxidant and anti-inflammatory properties.  Including berries into your food regimen can also help lower your cholesterol due to their high fiber content.  There is a total of 8 grams of fiber in only one cup of blackberries or raspberries.

Not only should you appreciate all of the nutrients berries are rich in, you can also love berries for what they are low in – like calories.  You can enjoy a whole cup of berries for approximately 50 calories! There are a variety of ways you can incorporate berries into your food regimen.  Mix them into your yogurt or oatmeal in the morning or blend a handful into a post workout smoothie.  You can even top off a cup of low fat ice cream or frozen yogurt with a couple of blueberries or raspberries to add nutrients to your sweet treat.  They don’t just have to be eaten for a dessert either – berries are a delicious addition to a fresh salad, especially in the warm summer months.  Berries are also sweet enough to eat on their own, beside a salad or sandwich with lunch or as a snack to keep you energized throughout your busy day.

With their never-ending health benefits, vibrant color and all of the ways you can include them in your meal plan, what is NOT to love about these delicious tiny fruits?  Happy National Berry Month!

Your turn to take action: What is your favorite berry?

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