It’s berry season and brilliantly colored berries are on full display in gardens, woods, farmers’ markets and grocery stores all over the country. Most berries are naturally sweet and require little preparation, making them an easy snack. But berries are a lot more than just natural sweetness and pretty colors. In fact it’s their pigments that are so good for your health. The darker a berry is, the richer it may be in antioxidants. Some berries have a higher content of Vitamin C, an important vitamin for the immune system.
Berries contain phytochemicals and flavinoids that may help prevent some diseases. Studies show that cranberries and blueberries contain a substance that may prevent bladder infections. Blackberries, blueberries, cranberries and strawberries may help reduce the risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision. Berries like the acai berry and goji berry are considered superfoods because they are packed with nutrients, vitamins and chemicals, which give them a broad range of health benefits. These superfood berries have been studied and were found to increase energy levels, boost the immune system, promote cardiovascular health and prevent and fight diseases.
There are 20 different types of unusual berries in North America alone. This does not include many fruits that have the name “berry” but actually do not belong to the same family, such as strawberries, blackberries, raspberries and boysenberries. These four fruits, which are sometimes considered part of the unusual berry group, are actually aggregate fruits.
Types of unusual berries that are easily available in the market include the black currant (used in preserves), the dewberry (similar to the blackberry, only smaller), and elderberries (used in wines, jams and pies). Most grocery stores carry a wide variety of fresh, canned or frozen berries. Look for ripe, colorful and firm berries with no signs of mold or mushy spots. Berries found in the frozen section are just as delicious and good for you.
Many unusual berries available in the market today are actually man-made crosses created to have faster growth, resilience to harsh weather, or larger size. This is the case with the boysenberry, which was created to be soft in flavor and to have no seeds. Boysenberries are a cross between loganberries, raspberries and blackberries. Olallieberries are a cross between loganberries and youngberries, itself a man-made berry.
Gooseberries are another example of unusual berries. American gooseberries are very different to European gooseberries in size and flavor. Seaberries are unusual berries that grow in cold weather and only in a few countries around the world.
Mulberries are unusual berries that are rarely found in the market due to their fragility. Mulberries are soft and semi-sweet and are most often consumed by people who have a mulberry tree in their backyard or who know how to identify them in the wild. Saskatoons are another type of unusual berry that is not commercially grown. Saskatoons are popular among Native Americans. They grow in hardy soil and have a distinctive flavor that is unlike any other known berry.
No matter where you pick or buy your berries this summer remember that along with the naturally sweet taste comes numerous health benefits. Including berries in your summer recipes will add a diverse dining experience. Here are some ideas for serving berries:
- Top a bowl of berries with a tablespoon of light-whipped topping, sprinkling that with some chopped pecans or walnuts.
- Add sliced strawberries to a bowl of whole-grain cereal or oatmeal (a Jody Victor® suggestion).
- Stir fresh raspberries into vanilla yogurt.
- Make a smoothie with bananas and frozen berries (a Jody Victor® suggestion).
- Add sliced strawberries and/or blueberries to a mixed greens or spinach salad. Use raspberry vinaigrette for dressing.
- Add fresh berries to a bowl of no-fat cottage cheese.
All The Best!!