Bountiful Benefits of Berries

By Liz Horton, R.D.

There are many types of berries found throughout the world, but most can be categorized as a rounded, brightly colored, sweet- or sour-tasting fruit. Berries do not have a pit, but rather contain tiny, edible seeds. Let’s compare the nutritional content of four of the most commonly found berries in the United States: strawberries, blueberries, blackberries, and raspberries.

Strawberries

Strawberries have only 50 calories in a 1 cup serving, along with 3 grams of fiber, which is 14% of the daily requirement. Strawberries are also high in vitamin C, with 24% of the daily requirement found in a 1 cup serving—that’s higher than an orange!  Additionally, strawberries are a good source of several minerals and nutrients, including folate and potassium. 

Strawberries are ranked as the third most antioxidant-rich food. Foods rich in antioxidants help protect against cancer and decrease inflammation in the body. According to a study found in the Journal of Nutrition and Metabolism, eating eight strawberries per day—the amount found in one serving—can lower your risk factor for heart disease. 

Blueberries

A 1 cup serving of blueberries contains 84 calories but more fiber than strawberries, with 4 grams. Blueberries are also an excellent source of antioxidants and vitamins. They are rich in vitamin C, vitamin K, and manganese, and also contain quercetin, an antioxidant that has been shown to reduce inflammation and boost immunity. Additionally, research has found that blueberry extract may improve memory, which is promising for the fight against Alzheimer’s Disease. 

Raspberries

A 1 cup serving of raspberries contains 70 calories. Raspberries are also an excellent source of vitamin C, fiber, as well as selenium, which supports healthy reproductive and thyroid function. The phosphorus in raspberries helps to build strong bones and teeth. Raspberries also contain the same antioxidant properties as strawberries, and they have been shown to help control blood sugars in diabetics.

Blackberries

1 cup of blackberries contains 62 calories and provides a staggering 8 grams of fiber!  Blackberries are equally high in vitamin C, vitamin K, and quercetin as blueberries, but blackberries actually have the greatest amount of antioxidants of these four common berries. They are also full of phytochemicals, which help to prevent many types of cancer. 

How to Incorporate Berries into Your Diet

There are many ways to incorporate berries into your diet. They can be eaten as a sweet snack on their own, or you can get creative with any of these delicious options.

• - Top your morning cereal, oatmeal, or yogurt with fresh berries.
• - Create an antioxidant-rich smoothie by blending mixed berries with a banana, some leafy greens, and your choice of     milk.
• - Prepare your own flavorful jam by boiling berries and sugar.
• - Add berries into your baking in dishes such as pies, cakes, muffins, breads, and more.