Health Benefits of Berries

Summer's finally here, which means it's time to lighten up the menu and enjoy some of the fresh fruits of the season. Blueberries, strawberries and blackberries are some of the most popular types of berries available during the warmer months, but some regions can also enjoy juicy raspberries and plump boysenberries at this time of year. Berries are a versatile fruit for summertime menus and most can be thrown into a smoothie or used to top off desserts.

Consider some of the following health benefits of berries, and find some creative ways to incorporate them into your weekly menu.

Key Health Benefits of Berries
Whether you're snacking on blueberries or enjoying some strawberries with your yogurt this season, you'll be doing your body a favor. These antioxidant-rich foods may help to prevent certain types of diseases; antioxidants play a role in repairing or preventing the stress of oxidation, according to a 2004 study published in the Journal of Agricultural and Food Chemistry.

The U.S. Highbush Blueberry Council points out that these berries contain about 25 percent of your daily requirement for vitamin C, are high in fiber, and are also an excellent source of manganese, which plays an important role in the metabolizing of carbs, protein and fat. Strawberries are also high in antioxidants and are a great source of manganese, as well as vitamins C, K and B1. Some studies suggest strawberries also have anti-cancer benefits.

Other summer berries have similar properties and can be the perfect snack or a healthy replacement for high-calorie desserts this season. One serving of most berries is less than 100 calories, making these fruits a great addition to your daily meal plan when you're watching your weight.

Adding Berries to Your Summer Menu
Add half a cup of your favorite berries to protein powder, yogurt and other smoothie ingredients for an afternoon pick-me-up. You can also:

- Sweeten up breakfast by adding fresh berries to oatmeal with some low-fat milk
- Top off your favorite yogurt with a handful of berries
- Enjoy a slice of angel food cake with a handful of berries and low-fat whipped cream for a healthy dessert
- Use berries to decorate a cake
- Bake a pie with a mix of fresh berries
- Make your favorite breads or muffins with blueberries, cranberries, or a mix of your favorite berries
- Treat your family to homemade strawberry shortcake made with fresh strawberries from the farmers' market
- Serve blueberry or strawberry ricotta pancakes or stuffed French toast for brunch this weekend
- Bake up some berry lemon squares for the kids
- Use berries to make a healthy yogurt and granola parfait
- Layer fresh berries with whipped cream, cake or a custard for a delicious homemade trifle.

Do you add berries to any summertime desserts or other menu favorites? Share your recipes or tips in the comments below!