Food for Thought – Berry Fun

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Have a berry fun summer!

Basket full of Berries

Berries tend to be one of those fruits that can be found all year long.

They can be enjoyed in a variety of ways, from being eaten alone, added to salads, and even as desserts. These sweet treats may be tiny but they pack a powerful and nutritious punch by providing an array of nutrients.

Health Benefits

Brain Health

Berries can help reduce inflammation and improve communication between brain cells, which can boost learning and memory.

Brain Health through berries

Immune System

Berries are a great source of vitamin C and other antioxidants, which can help keep the immune system strong and protect against respiratory infections.

Immune System Card

Gut Health

Berries contain polyphenols and prebiotics, which can help support a healthy gut microbiome.

Gut Health through Berries

Blood Sugar Regulation

Berries are high in fiber, vitamins, minerals, and antioxidants, which can help regulate blood sugar levels.

Blood sugar regulation through berries

Keeping Berries Fresh

Berries tend to be quite porous, water-rich and delicately skinned, meaning they soak up excess moisture in their environment very easily. They also pretty much all carry mold spores, which grow rapidly when moisture is plentiful. Taking special care of berries can help them last a little longer.

Chill

Berries should be stored in the refrigerator and will keep for several days depending on the variety and/or the weather and humidity. When storing, avoid keeping berries in the cold spot of the refrigerator as they be prone to freezing due to their delicate skin.

Use the food you have

Rinse

Rinse berries by floating them in water then gently transfer to a colander or paper towels to remove moisture. Berries should be rinsed right before use.

Rinse your berries!

De-Stem

De-stem your berries after rinsing and they will stay firmer (with the exception of raspberries, which naturally lose their stem when picked).

De-Stem your Berries!

Remove

A slightly moldy or mushy berry can often be hiding in the middle, usually on the bottom. Get it out of there! Just as “one bad apple spoils the bunch”, one moldy or mushy berry can speed up the moldiness of the rest.

Remove moldy berries!

Berry Fun Facts!

  • Strawberries could cure your headache – Strawberries contain natural salicylates, an ingredient found in aspirin. Next time you have a headache, try munching on a few fresh strawberries.
  • Tomatoes are a berry – A true berry is a fruit which grows from one flower with one ovary so scientifically a tomato is considered a berry as it grows from a flower of that type.
  • True Blue – Blueberries are one of the only foods that is truly naturally blue in color.
  • A Rose by Any Other Name – Raspberries are in the rose family and come in four colors: gold, black, purple, and red.

Recipes to Try!

– Dana Gardner, Registered Dietitian, MS, LD/N


Want more?

Check out our previous edition of Food for Thought!

National Mango Day is July 22nd! Primarily a summer fruit, mangos come in several shapes, sizes and varieties. Learn about mangos and their incredible health benefits with our previous edition of Food for Thought!

Many crates of mangoes

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fruits and vegetables in shape of heart