Berries are small in size but huge in terms of taste and nutrition benefits. Each variety, including strawberries, raspberries, blackberries, blueberries and cranberries, offer specific nutrients and disease-fighting components. Berries are rich in both phytochemicals, which reduce risk of cancer, infection, and heart disease, and antioxidants, which help prevent cell damage from free radicals. Their high water content keeps them lower in sugar and calories, than many other fruits. Blueberries are well-known for having the highest antioxidant content of any fruit. Strawberries provide over 100 percent of your daily value of Vitamin C. All berry varieties are high in fiber, but according to NutritionData.com, both blackberries and raspberries contain a whopping 8 grams per 1 cup serving. Eat berries as is, use them to top your morning cereal, or mix them into baked goods or smoothies. You can even add them to your salads to brighten the color and taste, while boosting the nutrition benefits at the same time.
What to Look for
Vibrant color indicates a ripe, sweet berry, as well as a high phytochemical content. Different colors of foods indicate different phytochemicals, so try to choose a variety of colors whenever you shop for produce. Avoid berries that have obvious mold, discoloration or bruising. Try to touch before you buy. Ripe berries should be always be firm, never mushy. If that's not possible, than examine the packaging instead. You should be able to smell the sweetness of the fruit and the container should be free of excessive moisture. Since berries are less hardy than other fruits, proper handling and storage is crucial. Keep them refrigerated at all times and gently wash just prior to eating--moisture significantly speeds the deterioration process.
Common Pitfalls
Ripe, fresh berries are naturally flavorful and don't typically require any added sweeteners. The exception is cranberries, which may taste tart or even bitter if consumed in their natural form. They're usually consumed in a dried version or as juice instead. Beware that both of these forms mean added sugar and calories--1/3 cup of dried cranberries contain 123 calories and 26 grams of sugar versus the 51 calories and 4 grams of sugar in a full cup of the raw version according to NutritionData.com. If you suffer from frequent urinary tract infections, you've probably heard that cranberries may be beneficial in reducing incidence of these infections. Choose 100 percent juice instead of the more common juice blends for increased nutrition benefits and much less sugar. Finally, depending on where you live, berries may be very expensive when out of season. Look for frozen varieties without added sweeteners for all of the taste and nutrients at a much more affordable price.
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