Picking or eating berries is a special summertime treat. They’re so delicious and beautiful—think about rich red strawberries, juicy blueberries, and tangy cranberries.
Berries should also be a part of your diet because they’re loaded with vitamins, minerals, and fiber, plus they’re rich in antioxidants that can protect your cells from free-radical damage. And they’re low in calories.
Raspberries are beautiful berries that are best during the summer months when they’re at their peak and most affordable. They’re delicate and don’t keep very long, so use them quickly. Most raspberries are red, but you might find gold or black raspberries, too.
Nutritionally, raspberries are rich in calcium, magnesium, and vitamin C. One cup of raspberries has 64 calories.
One cup of strawberries contains over 100 milligrams of vitamin C, almost as much as a cup of orange juice.
Strawberries also have calcium, magnesium, folate, and potassium. And they’re low in calories. One cup of strawberries has only 53 calories.
Serve sliced berries with a dab of whipped cream and almond slivers. Dip large strawberries in chocolate for a nutritious snack that feels totally decadent.
Blackberries look like large black raspberries, and they have a tangier flavor. They’re quite good for you because they’re high in calcium, vitamin C, and potassium, plus one cup of blackberries has over 7 grams of fiber and about 60 calories.
Like all berries, they’re loaded with antioxidants. Blackberries are delicious in smoothies or served with a bit of creme fraiche.
They’re also good for plenty of nutrients. One cup of blueberries has lots of potassium and almost 4 grams of fiber. You’ll also get a good dose of vitamin C and 83 calories.
Cranberries are high in vitamin C and they have lots of antioxidants. They also contain compounds that may help prevent bladder infections. Cranberries are very tart, so most recipes call for some sugar, but there are some savory recipes available.