Jam-packed with nutrients, blueberries, strawberries, raspberries, blackberries, other berries, and cherries are the best options when it comes to sweet fruits as they’re relatively low in sugar and high in antioxidants.
In fact, berries are one of the body's greatest allies in the fight against inflammation, aging and illness. In addition to fiber and vitamin C, the antioxidants in berries support weight loss, blood sugar levels, brain function, heart health, eye health, skin health, digestion, detoxification, and the nervous system.
Antioxidants & Fiber
The combination of antioxidants and fiber make berries ideal for weight loss. With their high antioxidant content, berries protect against oxidative damage by neutralizing free-radicals that cause inflammation, pre-mature aging, and disease. The fiber in berries supports digestion and lowers the glycemic load or the rate carbs are digested. Enjoying low glycemic foods is beneficial for consistent energy and mental focus.
Healthier Snack or Sweet
Naturally sweet and filled with flavor, fruit is nature’s dessert. Fruit is refreshing, convenient, easy-to-prepare, and provides a healthier snack or sweet-tooth-satisfying alternative to insulin-spiking processed products. Choosing natural whole foods over man-made processed products is a healthy habit for improving your daily diet. An excellent alternative to processed snacks, such as fruit bars, baked goods and candy, berries are a naturally sweet, low-carb option to satisfy your sweet tooth without packing on the pounds.
Berry Benefit Breakdown
Listed below are four berries to support your health and satisfy a sweet tooth. For maximum nutritional benefits, aim for 1 serving of fresh or frozen berries daily. Opt for “organic” to reduce pesticide exposure.
Blueberries — The Superstar of the Berry Bunch
Although all berries are nutritional standouts, blueberries, especially wild blueberries in particular, have unique health benefits worth noting. Blueberries are especially rich in polyphenols that promote fat burning, which does wonders for that super stubborn, hard-to-get-rid-of belly fat.
They’re also a good source of fiber, vitamin C, vitamin K, and manganese.
Enjoy in a fruit salad, green drink, or gluten-free pancakes.
Rich in the phytonutrient, anthocyanin that gives berries their dark color, blackberries are a great source of fiber, vitamin C, vitamin K, and manganese.
They’re also a good source of vitamin E, folate, magnesium, potassium, and copper.
Enjoy with creme fraiche or mascarpone.
An excellent source of fiber, raspberries have a low GL and the lowest sugar content of the fruits listed here.
They’re also a good source of antioxidants, vitamin C, vitamin K, magnesium and manganese.
Enjoy with walnuts, added to yogurt or served with quinoa and pecans.
Containing over 140 percent of the recommended daily value for vitamin C, strawberries provide an excellent immunity boost.
They’re also a good source of fiber, folate, potassium, and manganese.
Enjoy added to smoothies, on top of a spinach salad with goat cheese or dipped in dark chocolate.
Fresh berries are most plentiful during the summer months, but you can always find them frozen at the store. Select plump berries that are free of bruising and mold. Store fresh berries in the fridge in their original package and wash berries just before use.
Always buy organic berries to reduce your risk of toxins. Avoid canned, jarred and processed berries with additives, coloring or sugars added. Keep dried berries to a minimum due to their high sugar content.
How To Include
Enjoy 1/2 a cup to 2 cups of fresh or frozen berries daily. Berries are delicious on their own or added to pancakes, parfaits, yogurt, smoothies, salads or desserts.
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,