Get a little berry in your life!
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Fall is here! That crisp, beautiful smell of the best season of the year is upon us. With season change comes all of those viruses and allergies, so to prepare for this, let's make a couple tweaks to those eating patterns. Today we're exploring a very simple, calorie-friendly food that can bolster the immune system and improve some major markers of health: the berry.
Why Berries?
First off, they taste amazing! Everyone has at least one favorite berry, and it helps that they are LOADED with nutrients, including Vitamin C, calcium, potassium and fiber. One very unique value add to berries is the higher concentration of anthocyanins, which contain antidiabetic, anticancer, anti-inflammatory, antimicrobial AND anti-obesity effects! Plus, these can be stacked onto almost any dessert and make great snacks.
Below I've listed the four “heavy-hitters” of the berry class. Check them out and read about how to get more of them into your diet.
Blueberry
Benefits: One major benefit of blueberries is the high content of anthocyanin, which has been shown to battle metabolic syndrome*. These little berries pack a ton of fiber (1.8g), vitamin C, and Potassium per serving. (*Metabolic Syndrome is a cluster of conditions [High Blood Pressure, high blood sugar, higher body fat, higher cholesterol, etc] that increase risk for strokes, heart attacks and type 2 diabetes.)
Serving size: ½ cup
How to get them in: It's really easy these little bebes into other foods (cereals, oatmeal, protein blended shakes, salads) but are AMAZING when put in the freezer and snacked on!
Blackberry
Benefits: These berries contain lots of seeds, which means tons of Fiber (in fact, 2-3x the amount of the other berries on this list - 3.8g/serving). And they also pack a strong content of anthocyanin, and a higher content of Vitamin C, Calcium and Potassium.
Serving size: ½ cup
How to get them in: These are easy to just snack on fresh (half cup is quick) or really great when added into yogurt!
Cherry
Benefits: One of the most health-aiding berries out there (it's documented), and for good reason. These are nutrient packed. They pack the health boosting combo of high content of anthocyanin, high fiber, vitamin C, as well as high in polyphenols, which are key for reducing cellular damage and inflammation.
Serving size: ½ cup
How to get them in: Handful of them fresh, slice them up with some nuts, throw in a salad or add into desserts.
Strawberry
Benefits: Very high water content, seeds provide much needed fiber boost (1g per every 3 berries!). Like the berries above, they also contain high amounts of anthocyanin for decreasing risk for metabolic syndrome and heart attacks as well as flavonoid (quercetin) to battle inflammation. The addition of B vitamins, folate and potassium make this one heck of a berry.
Serving size: 3 large strawberries
How to get them in: Cut them in half to really get some flavor, or maybe the easiest way is to add into smoothies, cereal/oatmeal, salads, or a personal favorite…strawberry short-cake anyone!?
Need we say more? Berries are packed with a host of nutritional benefits, they taste incredible, and they're so easy to use. They should be part of every diet. Now, go get a little (or a lot) of berry in your life!
