Berries contain a number of important vitamins and minerals. One particular important component of berries is flavonoids. Darker and riper berries tend to have more of the flavonoid property. In addition, berries are packed with the best nutrients. Strawberries have fiber, vitamin C, folate, potassium, and anthocyanins (one serving: about 8 berries). Blueberries are rich in fiber, vitamin C, vitamin K, and manganese (one serving: one cup). Raspberries and blackberries are a good source of vitamin C, vitamin K, and fiber (one serving: one cup).

The best time to eat berries is during the summer when they are at the peak of freshness, but you can eat them all year round. Frozen berries are packed with the same vitamins and nutrients as fresh! Explore your local farmers market to discover the best produce available, particularly sweet, delicious, health protective berries.

The best thing about berries is their versatility, these bursts of flavor can be paired with savory or sweet ingredients, used to enhance the color or flavor, or eaten for a delicious snack.

  • Spinach and mixed berry salad
    • Toasted almonds (unsalted)
    • Berries
    • Spinach
    • Grilled chicken or tofu
    • Low sodium dressing
  • Berry and kale smoothie
  • Frozen berry yogurt bites
    • Coat fresh berries in plain, low sodium Greek yogurt
    • Freeze in a single layer (on a baking sheet)
    • Store in a container in the freezer
  • Strawberry salsa
  • Blueberry balsamic glazed salmon
  • Top yogurt, oatmeal, or chia seed pudding with berries
  • Eat plain! They are fantastic.

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