Berries and Your Health
Whether you choose to mix and match berries in your recipes or go for a one-berry burst, you'll reap the health benefits while adding succulent flavor to your meals.
Berries make a low-calorie snack and provide several important nutrients, especially vitamin C, minerals, fiber, and disease-fighting phytonutrients. One cup of whole fresh berries of any kind averages a slender 70 calories.
but also good for you. Try this
version of short-and-sweet
berry shortcake.
Strawberries lead the family in vitamin C content. Eight medium strawberries have more vitamin C than an orange.
Blackberries are a superior source of folate (vitamin B). Folate may help prevent birth defects and help protect all of us against heart disease. These berries also provide the most potassium, believed to be crucial in regulating blood pressure.
Raspberries are the most concentrated source of fiber on your breakfast table.
Blueberries were found to slow age-related loss in mental capacity in a study at Tufts University. And other studies have shown that berries can reduce the chances of getting a urinary tract infection.
Short-and-Sweet Berry Shortcake recipe
|
Berry (1 cup) |
calories |
Vitamin C |
Fiber (g) |
Folate (mcg) |
Potassium (mg) |
Calcium (mg) |
| Blackberries |
75 |
30.2 |
7.6 |
49.0 |
282 |
46.1 |
| Blueberries |
81 |
18.9 |
3.9 |
9.3 |
129 |
8.7 |
| Boysenberries |
75 |
30.2 |
7.6 |
49.0 |
282 |
46.1 |
| Loganberries |
75 |
30.2 |
7.6 |
49.0 |
282 |
46.1 |
| Raspberries |
60 |
30.8 |
8.4 |
32.0 |
187 |
27.1 |
| Strawberries |
45 |
81.7 |
3.3 |
25.5 |
239 |
20.2 |
