Berries just might be the perfect late-summer fruit. They ripen and sweeten as the season progresses, lending a burst of color and infusion of flavor to everything from yogurt at the breakfast table to drinks by the pool. Even more important, they are among the body’s greatest allies. “Berries are low in calories but full of nutrients, including powerful antioxidants, fiber, potassium, magnesium and various important vitamins,” says Yin Cao, ScD, MPH, an associate professor of surgery and medicine at Washington University School of Medicine.
Yin Cao, ScD, MPH, Washington University School of Medicine associate professor of surgery and medicine
Berries’ brilliant colors indicate high levels of anthocyanin, a crucial compound that helps the body defend against diabetes, cardiovascular disease and some cancers. The darker a fruit or vegetable is, Cao says, the more nutrients it has, so vibrant berries of all kinds are winners. They are brimming with antioxidants, too. “The antioxidants in berries help keep you healthy in a variety of ways by helping to prevent cell damage,” Cao says. “For example, they can help fight the inflammation in your body that can contribute to conditions like heart disease and obesity.”
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Some berries — looking at you, goji and acai — have gone from obscure to rock star. While incorporating a range of fruits and vegetables into your diet is always a good idea, even the most common berries can bring major benefits. “Berries are a great source of vitamin C, which helps keep your immune system functioning well and can help fight infection,” Cao says. “All berries are a good source of this, but strawberries might be the best — just one cup of strawberries contains 150% of your recommended daily intake.” Blackberries and raspberries are high in fiber.
However, for all their cachet, trendy berries alone won’t lead to weight loss. Cao points out, “The fiber in all berries help keep you feeling fuller longer. This helps you consume fewer calories to keep weight in check while regulating your digestive system.”
Cao recommends stocking up on berries now, while they’re in season and affordable, even if you can’t use them right away. “The good news is that you get the same nutritional benefits from frozen berries, so you can enjoy them year round,” she says. “Add a handful to a smoothie or stir into a bowl of oatmeal for even more healthy benefits!”
Types of Berries
Acai berries
Plucked from palm trees in South American rainforests then blended into seemingly every smoothie under the sun, acai berries gained popularity in just a few short years. But are they worth the hype? While these berries aren’t a quick fix for any ailment, they are terrific sources of antioxidants, and they’re full of fiber. Nutritionally speaking, they’re similar to every other berry.
Strawberries
At home atop toast, tossed into salads or even muddled into cocktails, strawberries are the most popular berry in the world. Better still, they’re as versatile as they are delicious, and the heart is the biggest benefactor: Strawberries have been shown to increase good cholesterol, lower bad cholesterol and protect against cardiovascular disease.
Blueberries
If the goal is to eat a rainbow of colors, blue and purple foods are the gold standard. Blueberries are a textbook example: Their inky hue comes from pigments called anthocyanins, a powerful compound that helps prevent cell damage that can lead to some cancers and diseases. Besides antioxidants, they’re packed with fiber and vitamin A, which is crucial for bone and heart health. Enjoy them whole for the most benefits.
Blackberries
It’s true that blackberries have a short shelf life and that they’re not as popular as some other berries. Even so, they are worth a spot in your fridge: These diminutive drupes are excellent sources of fiber and vitamins E, C and K. And because they aren’t as in demand as many other fruits, they haven’t been as highly cultivated, meaning that store-bought blackberries are more closely related to their wild-grown kin.
Mixed Berry Oatmeal Bars
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.
