All About Berries

Fruit is a staple in most households. One group of fruits with great benefits are berries – specifically strawberries, blueberries, blackberries and raspberries. Let’s do a deep dive on these versatile fruits and see why they’re berry good for you.

Berry Benefits

The benefits of berries are plentiful, including providing vitamins, minerals and fiber while also being low in sodium and fat. It’s common knowledge that berries provide vitamins and minerals, but which berries contain what nutrients? Here’s a breakdown:

• Strawberries: Fiber and vitamin C
• Blueberries: Fiber, vitamin K, manganese, vitamin C and copper
• Blackberries: Fiber, vitamin C, vitamin K, copper and zinc
• Raspberries: Fiber, vitamin C, manganese and copper

Berries may also help reduce the risk of high blood pressure and coronary heart disease.

Fresh, Frozen and Dried

Now let’s discuss varieties: fresh, frozen and dried. This is a great time to think about the week ahead. Are you going to be on the go throughout the week? Is there refrigeration available where you’ll be? Do these berries need to be shelf-stable? If on the go, opt for convenience like prepackaged or dried varieties. If there’s access to a fridge, opt for fresh or frozen berries. Frozen berries are great to use in smoothies or overnight oats. Often, fresh is considered best; however, frozen, canned and dried fruits are just as nutritious as their fresh counterparts. When choosing canned fruit of any kind, opt for types packed in 100% fruit juice, which ensures the fruit doesn’t contain any added sugar. When choosing dried varieties, try to choose berries with no added sugar.

In my home you can always find blueberries. One way I use them is mixing them with yogurt, hemp seeds, applesauce and honey; dropping small dime-size amounts on a cookie sheet and freezing. They make the best frozen yogurt bites! – Kristen Keen, MBA, RDN, LD

Berry Seasonality

These berries are typically at peak season from May through July. During those months, fresh berries tend to be most flavorful and on sale. When purchasing, look for fresh berries that are shiny, free of bruises and not leaking. The FDA recommends rinsing your fruit prior to eating to reduce bacteria. During the berry offseason, opting for frozen, canned or dried varieties can be the next-best choice. These are picked at peak ripeness and typically frozen, canned or dried within a day of being picked, ensuring their tasty flavor.

Berry Pairings

Berries alone are a delicious snack to enjoy but pairing them with a protein source will give you even more energy throughout the day. Simple pairings like strawberries and nuts, blueberries and Greek yogurt or raspberries and a cheese stick are always great choices.

^{Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.}