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Take advantage of berries this summer!

Berries are a delicious, low calorie, high fiber snack that contains many vitamins and minerals that are essential for your body’s healthy function. With such a variety of berries there is a type for everyone to enjoy- strawberries, blueberries, raspberries, cranberries, and blackberries to name a few!

 Health Benefits of Berries

Berries are a good source of antioxidants and offer a variety of health benefits.

  • Berries contain phytochemicals and flavonoids which have been shown to help prevent some types of cancer
  • Cranberries can help prevent bladder infections
  • Blueberries help promote healthy vision with the lutein they contain

Where can I get berries?

Summer is a great time to enjoy berries- they are in season and so taste very fresh! They are widely available during summer months:

  • Berries are typically less expensive at the supermarket since they are in sease
  • If you can’t afford to buy fresh berries look in the frozen food section and buy frozen berries (just avoid added sugar and/or syrups)
  • Local farmers markets are a great place to buy berries and get to know your farmers!

How can I eat more berries?

Simply start adding them to foods you already enjoy eating, or get creative with new healthy dessert ideas:

  • Add blueberries to cereal and oatmeal
  • Slice raspberries and strawberries into yogurt
  • Blueberry pancakes and muffins are always a hit!
  • Serve mixed berries (pick whichever combination you like) as dessert with a little low fat whip cream instead of sweets
  • Add some raspberries to your favorite white wine
  • Dress up a salad with raspberries, blueberries, and strawberries (add some walnuts to your salad to get more heart healthy omega-3 fatty acid)
  • Offer berries as a snack to your kids- get them involved with picking berries at a local farm or try growing some yourself!

 Nutrition Information for berries:

  • 1 cup of strawberries has only 54 calories and contains vitamin C, calcium, magnesium, folate and potassium
  • 1 cup of blueberries has only 83 calories and contains vitamin C, minerals and phytochemicals
  •  1 cup of raspberries has only about 64 calories and contains vitamin C and potassium
  • 1 cup of cranberries has only 44 calories and contains vitamin C, minerals and phytochemicals

 With so many reasons to eat berries, which is your favorite?

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