Better Your Health with Berries

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By Jennifer Kalinowski
R.D. Photos by John Reed Forsman, Greg Scheidemann, and William Stites

Summer's juicy gems add dramatic color to desserts, but that's not all. Red, purple, and blue berries get their rich color from phytochemicals, plant substances that contain antioxidants. Antioxidants help your body's cells resist damage and may play a role in preventing heart disease and some cancers. Boost your daily dose of antioxidants by adding berries to salads, sauces, and desserts. A handful of fresh berries makes the best snack, too.

We love berries for their juicy sweetness, their nutritional benefits, and their simplicity. Prep time is minimal. No peeling or chopping is required; simply wash and eat.

Blueberries are tops when it comes to good-for-you benefits. They’re loaded with anthocyanins, which give them that gorgeous blue hue. Those anthocyanins, or plant chemicals, are responsible for providing some protection against heart disease. Preliminary research also indicates that blueberries may have a positive effect on improving night vision and reducing blood glucose levels.

Blueberries
Serving: 3⁄4 cup
Cal: 62
Carbo: 16 grams
Fiber: 3 grams