Summer is Berry Season!

Summer has begun and so has the season of the berry! From raspberries to blueberries, to blackberries there are so many to choose from. Berries are bright, fresh, and enjoyable all season long. July is National Berry Month and an excellent time to celebrate all that berries have to offer.

Not only are berries delicious, but they also pack a powerful nutritional punch. Berries contain important vitamins and minerals as well as antioxidants and important phytochemicals to help give your immune system a boost and protect your body against harmful diseases.

Bursting with Berries

As you may know, berries contain essential nutrients such as vitamins, minerals, and antioxidants. Vitamins and minerals are necessary for the body and cell functioning. Berries are also an excellent source of fiber to aid in digestion. Each berry has a unique nutritional profile, check out the nutrients found in the different berry varieties below!

• Strawberries- Strawberries are an excellent source of vitamin C, manganese, folate, and potassium. Vitamin C is an antioxidant that helps protect the body against harmful free radicals which can cause diseases such as certain cancers, heart disease, and dementia. They are also rich in antioxidants and plant compounds which may benefit heart health and blood sugar management.

• Blueberries- These berries get their name from their deep blue exterior. They are rich in vitamin K, which is essential to healthy blood clotting. Other vitamins and minerals found in blueberries include vitamins A, C, and manganese.

• Blackberries- Blackberries are the perfect bite of sweet and tart. These berries are extremely rich in fiber which helps to keep you regular and support a healthy gastrointestinal tract. One cup of blackberries provides 8 grams of fiber. They are also an excellent source of vitamins C, E, and K, and the minerals calcium and manganese.

• Raspberries- Raspberries are an excellent source of vitamins C and K. They are also a great source of fiber. Raspberries have a similar antioxidant profile to strawberries.

• Cranberries- Cranberries are popular in colder months, but they can be just as enjoyable during the summer! Cranberries are great to enjoy fresh or dried. They contain several important vitamins and minerals such as vitamins A, C, K, and E, as well as the minerals copper and manganese.

4 Ways to Enjoy Berries Every Day

There are a ton of ways to include berries into your everyday meals. Depending on your taste buds, you may want to include strawberries at breakfast, and save raspberries and blackberries for lunch, or maybe you like to enjoy all of them at once! Check out some of the ways you can include berries in each meal this season.

• In the Morning- Create the ultimate breakfast yogurt parfait by adding a few chopped berries! Or top a bowl of whole-grain cereal with a few chopped berries. You can also make a berry smoothie by adding all your favorite berries into a blender and mix with your favorite nut milk.

• In the Afternoon- Berries are not only bright in color but they are also bursting with flavor. Try adding a few blueberries or strawberries to your next salad for the ultimate summer salad creation. You can also enjoy berries as a jam, spread on top of a piece of whole-grain bread.

• At Night- Enjoying berries at dinner time can make your dish more delicious. Berries pair perfectly with lean protein dishes such as roasted chicken or turkey.

• For Dessert- Enjoy ice cream with some fruit! Adding fruit to your evening dessert is the perfect way to add in some nutrients. Top your ice cream sundae with a few berries or make a berry sauce using your favorite berries as a syrup.

Whether you are at your local grocery store, heading over to your local farmer’s market, or picking them yourself, be sure to enjoy some berries this summer! This is the season to be bold with berries.

Your Turn to Action: What is your favorite berry variety? Let me know in the comments below!

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