July is national berry month. This is the time to enjoy nature’s candy! They’re super-sweet this time of year. If you need a reason to love berries, I’ll give you three: berries are are portable, palate pleasing and packed with nutrition. What’s not to love? Even better, berries antioxidant power can help prevent disease.
Antioxidants protect our cells from oxidative damage and inflammation, and they have been linked to heart and brain health, supporting a healthy immune system and protection against certain cancers.
It’s easy to add in berries to healthy foods you already enjoy. Here’s a few ideas for bumping up your berry intake this month.
• Toss colorful berries into your leafy green salads or get creative and make a simple vinaigrette dressing with puréed berries to add visual distinction and extra antioxidant power to your meal.
• Berries make great smoothie ingredients. Take advantage of the natural sugars in berries. Blend with low-fat yogurt and a banana for a creamy pick-me-up that rivals a milkshake in taste.
• On the go? Grab a container of tasty blueberries, strawberries, raspberries or blackberries for your next hike, picnic or errand-running afternoon.
Strawberries
Juicy Health Benefits:
- Protect against Alzheimer’s
- Reduce “bad” cholesterol
- Suppress growth of colon, prostate and oral cancer
A one-cup serving of strawberries provides:
- 45 Calories with 1g Protein and no Fat
- 93% of your day’s supply of Vitamin C
- 16% of your day’s supply of Fiber
- 20% of your day’s supply of Folic Acid
For a heart-healthy dessert, drizzle a tablespoon of high quality balsamic vinegar over a cup of sliced trawberries. Then, top with chopped walnuts for added heart-beneficial omega-3 fatty acids.
Raspberries
Juicy Health Benefits:
- Inhibit growth of oral, breast, colon and prostate cancers
- Antioxidant DNA defense
- Lower “bad” cholesterol levels
Simply enjoy them in your morning yogurt or oatmeal, lunchtime salad or healthy dessert (fat-free Greek yogurt or 1/2 cup frozen vanilla yogurt).
A one-cup serving of raspberries provides:
- 60 Calories with 1g Protein and only 1g Fat
- 50% of your day’s supply of Vitamin C
- 32% of your day’s supply of Fiber
- 2,789 ORAC Value (Oxygen Radical Absorbance Capacity – basically antioxidant power)
Blackberries
Juicy Health Benefits: Blackberries contain a high amount of tannin – a nutrient that studies have shown to tighten tissue, alleviate diarrhea and intestinal inflammation, and even treat sore throats and mouth irritations.
A one-cup serving of blackberries provides:
- 60 Calories with 2g Protein and only 1g Fat
- 50% of your day’s supply of Vitamin C
- 32% of your day’s supply of Fiber
- 9% of your day’s supply of Folic Acid
- 6% of your day’s supply of Iron
- 4,654 ORAC Value
What are your favorite berries and how do you like to eat them?