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?

Post from: Diets in Review Blog

Sweeten Up Your Day With the Health Benefits of Berries