What Do Berries Have?

Berries contain many beneficial micronutrients including vitamin C and calcium. In addition, berries are an excellent source of dietary fiber (mostly a soluble fiber called pectin). Scientists have found that berries have some of the highest antioxidant levels of anyfruits. Kale and spinach are the only vegetables with oxygen radical absorptive capacity (ORAC) values as high as fresh delicious berries. These tiny mouth-watering fruits contain numerous health-promoting compounds. They are some of the most powerful (and yummy) “good-for-you”  foods available.

If you have ever had the pleasure of picking berries right from a garden or gathering wild berries in the woods, you already know how wonderful fresh berries are. Most berries are naturally sweet and require little effort to prepare. Just rinse them under water and serve for a nutritious snack or dessert.

One cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for immune system function and for strong connective tissue. Strawberries also add a bit of calcium, magnesium, folate and potassium and only 53 calories. 
One cup of blueberries offers a smaller amount of vitamin C, minerals and phytochemicalsfor only 83 calories. The same amount of cranberries is similar, but with only 44 calories, 1 cup of raspberries offers vitamin C and potassium for 64 calories. 
You can choose other berries with similar

nutrition, such as loganberries, currants, gooseberries, lingonberries and bilberries.

More Than Pretty Colors

The pigments that give berries their beautiful blue and red hues are also good for your health. Berries contain
phytochemicals and flavonoids that may help to prevent some forms of cancer. Cranberries and blueberries contain a substance that may prevent bladder infections. Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision. 

Choosing Berries

Every grocery store carries a wide variety of fresh, canned and frozen berries. Look for ripe, colorful and firm berries with no sign of mold or mushy spots. Berries can also be found in the frozen section of the grocery store. Once they thaw, they will not be as firm as freshly picked berries, but they are still delicious and good for you. For the freshest berries, try farmers' markets that offer berries harvested that same day. Some berry farms allow you to pick your own berries. 

Ideas for Serving Berries

Most berries like strawberries, blueberries and raspberries are sweet enough to be served just as they are; however, here are some more ideas:

• Top a bowl of berries with a dollop of light-whipped topping and a sprinkling of chopped pecans or walnuts
• Add strawberry slices to a bowl of whole grain cereal
• Sprinkle blueberries on a salad
• Stir fresh raspberries into vanilla yogurt
• Combine frozen berries with bananas and low-fat milk to make a smoothie

Most berries are naturally sweet, but some are too tart for most people to enjoy. Dried cranberries sold as snacks have some sugar added. Cranberry juice can also be combined with apple or grape juice to add sweetness.

Healthful Berry Recipes:

Strawberry Spinach Salad.....

Ingredients:

• 1/2 teaspoon toasted sesame seeds
• 6 cups fresh spinach leaves, torn
• 2 cups fresh strawberries, rinsed, dried, hulled
• .
• Dressing
• 1/4 cup salad oil
• 2 tablespoons red wine vinegar
• 1 1/2 tablespoons sugar
• 1/2 teaspoon dried dill weed
• 1/8 teaspoon onion powder
• 1/8 teaspoon garlic powder
• 1/8 teaspoon dry mustard

Preparation:

In a large bowl, toss spinach with sesame seeds. Prepare strawberries, cutting large ones in half. Add strawberries to salad. Cover and refrigerate. Combine dressing ingredients in a screw-top jar or shaker; shake well then refrigerate to chill. Pour chilled dressing over strawberry and spinach salad mixture in bowl and toss gently to distribute well.

Blueberry Chutney.....

Ingredients:

• 2 cups fresh or frozen blueberries
• 1/2 cup minced onion
• 1 Tbsp. grated fresh ginger root
• 1/3 cup apple cider vinegar
• 1/2 cup brown sugar
• 1/2 cup dried blueberries
• 2 Tbsp. cornstarch
• 1 cinnamon stick
• dash salt

Preparation:

Combine all ingredients in medium saucepan, then bring to boil over medium heat, stirring frequently. Boil 1 minute and remove cinnamon stick. Cool completely, place in tightly sealed containers, and refrigerate for up to 2 weeks. This makes a lot - and it freezes well too!

More about Why we should all eat more strawberries

Of course strawberries are sweet and we love to eat them, but they also have a very important nutritious value. There are a lot of health benefits from eating strawberries.
Strawberries are good for your health because they contains minerals and vitamins that are important to boost the immune system. Some of the vitamins that people can get from this fruit are vitamin C, vitamin B2, vitamin B5, vitamin B6 and vitamin K. Aside from these, strawberry is also rich in manganese, dietary fiber as well as iodine. If you need potassium and folate, you can get these from eating strawberries.
If you want to eliminate the harmful toxins in your blood, one of the best things to do is to eat strawberries because these have antioxidants, much like blueberries, that are important to combat free radicals. Eliminating free radicals prevents the development of cancer cells. Aside from having anti-aging properties, people can also benefit from strawberries since these have properties that can improve brain health.
If you want to store the berries, you need to keep the fruits in a cool and dry place. You can store the fruits for not more than two days since the nutritional components of strawberries are decreased when stored for a long time. If you have harvested more than you need, you can stem them, sprinkle sugar over them, and pop them in the freezer. Then some cold dreary winter day, you can open the pack and enjoy the taste of spring!