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BODY BALANCE: Benefits of berries
By Melissa Bess
Summer is a great time to enjoy the many types of berries that are available. The beautiful colors of different types of berries from blues to reds are what make them a nutrient gold mine. The color pigments are thought to boost health and prevent disease. Anthocyanins are the plant chemicals that give berries their blue and red color and the health benefits.
Blueberries, strawberries, raspberries, cranberries, and blackberries are in the top 20 highest ranking fruits in terms of antioxidant content, as determined by the USDA. Antioxidants help protect the body from free radicals, which damage cells in the body and can lead to various diseases and conditions. Berries are thought to help protect against heart disease, high cholesterol, certain types of cancer, diabetes, and Alzheimer’s disease. Some berries can also prevent bladder infections or help maintain healthy vision.
Other than containing antioxidants, blueberries also contain vitamin A, vitamin C, and potassium. They are also low in calories and high in fiber.
Blueberries can be purchased fresh (store in the refrigerator), frozen, or dried at the grocery store. They can also be preserved by freezing or canning (usually in the form of jams, jellies, or juice). Wash berries just before using, not before storage.
Strawberries also contain vitamin C, potassium, magnesium, and fiber and can be purchased fresh, frozen, or dried. They can also be frozen or canned (as jam or jelly) to preserve. Strawberries should also be washed just prior to serving, not before storing.
Raspberries offer potassium and vitamin C and can be purchased, stored, and preserved similar to blueberries and strawberries.
Add berries to yogurt and top with granola for a fruit and yogurt parfait, add to hot cereal or oatmeal, mix with fruit salad, top your pancakes or waffles, use them in a smoothie, or enjoy them plain as a snack. Berries are naturally sweet and require little effort to prepare.
Acai berries and goji berries are making their way to U.S. grocery stores and health food stores and are being studied for their health benefits.
Although berries provide antioxidants and can boost health, remember to eat a variety of fruits and vegetables everyday to get all the nutrients you need! If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 34 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
Subscribe To Lake AlertsBlueberries, strawberries, raspberries, cranberries, and blackberries are in the top 20 highest ranking fruits in terms of antioxidant content, as determined by the USDA. Antioxidants help protect the body from free radicals, which damage cells in the body and can lead to various diseases and conditions. Berries are thought to help protect against heart disease, high cholesterol, certain types of cancer, diabetes, and Alzheimer’s disease. Some berries can also prevent bladder infections or help maintain healthy vision.
Other than containing antioxidants, blueberries also contain vitamin A, vitamin C, and potassium. They are also low in calories and high in fiber.
Blueberries can be purchased fresh (store in the refrigerator), frozen, or dried at the grocery store. They can also be preserved by freezing or canning (usually in the form of jams, jellies, or juice). Wash berries just before using, not before storage.
Strawberries also contain vitamin C, potassium, magnesium, and fiber and can be purchased fresh, frozen, or dried. They can also be frozen or canned (as jam or jelly) to preserve. Strawberries should also be washed just prior to serving, not before storing.
Raspberries offer potassium and vitamin C and can be purchased, stored, and preserved similar to blueberries and strawberries.
Add berries to yogurt and top with granola for a fruit and yogurt parfait, add to hot cereal or oatmeal, mix with fruit salad, top your pancakes or waffles, use them in a smoothie, or enjoy them plain as a snack. Berries are naturally sweet and require little effort to prepare.
Acai berries and goji berries are making their way to U.S. grocery stores and health food stores and are being studied for their health benefits.
Although berries provide antioxidants and can boost health, remember to eat a variety of fruits and vegetables everyday to get all the nutrients you need! If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 34 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
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