Now that summer has arrived, berries are appearing in
grocery stores and farmers’ markets in all their brilliant colors. While they
might be a staple of summer meals, berries contain important nutrients we
should be consuming year-round. With the improvements in freezing and
freeze-drying technologies, we have the opportunity to consume delicious and
healthy berries in all seasons. Here are 7 of the most nutritious berries of
summer that you can eat all year.
1. Aronia berries
Aronia berries are truly the antioxidant super berries. 100
grams of Aronia berries score just over 16000 on the ORAC chart, and contain a
variety of other important nutrients such as Vitamins A, B, C, and K. Like
elderberries, they are indigenous to the United States and have been used as
medicine by some Indigenous American people. Like cranberries, they are tart,
so they are best when used in recipes or combined with other sweeter berries. Aroniaberries have been a berry of interest from scientists who are finding aroniaberries have many health and wellness benefits. Search pubmed.gov with terms aronia juice, chokeberry or aronia melanocarpa to review the research.
2. Strawberries
Strawberries are the iconic berry of summer with their
delicate sweet taste and their beautiful bright red color. One cup of
strawberries provides 94% of the daily recommended value (DV) of Vitamin C and
24% of the DV of manganese. Studies have linked strawberries with a reduction
in risk for heart disease, a decrease in inflammation, and stabilization of
blood sugar levels. On the ORAC chart which measures the antioxidant power of
foods, strawberries measure at just over 4000 per 100 grams, which makes them a
high ORAC food.
3. Raspberries
Raspberries are another delicately flavored berry that
shine in the summer. In addition to having an ORAC score of nearly 5000, 100
grams of raspberries contain 23% DV of fiber, 3% DV of potassium, 4% DV of
iron, and 29% DV of Vitamin C. Raspberries are linked to lower blood pressure,
reduction in stroke and heart disease, regulated blood sugars, and healthy
bones and skin.
4. Blueberries
Blueberries are one of the most ubiquitous berries
throughout the year and are nutritious enough to eat every day. Cultivated
blueberries have an ORAC score of about 4700, but that number is more than
doubled for wild blueberries. 100 grams of these berries contain 9% of your
daily fiber and 11% of your vitamin C. Like raspberries and strawberries,
blueberries provide heart benefits. They are also linked to improved memory and
the anthocyanins in blueberries have an anti-diabetes effect.
5. Cranberries
Cranberries are often associated with winter holidays, but
they are an important source of nutrition that you can include in desserts,
beverages, and entrees all year long. Fresh cranberries contain about 5% of
your DV of Vitamin K, 10% DV of Vitamin E, and 17% DV of Vitamin C. They also score
a 9584 on the ORAC chart, making them one of the highest antioxidant foods.
Cranberries maintain most of their nutritional value in dried form, but some
dried cranberries contain a lot of extra sugar, so be sure to read the labels. Most
people know that cranberries help prevent urinary tract infections, but they
also help prevent cavities, reduce inflammation, improve heart and digestive
health, and help prevent cancer.
6. Elderberries
Elderberries are sometimes considered a fancy, European
fruit, but, in addition to the varieties native to Europe, there are varieties
indigenous to eastern North America. Some groups of Indigenous Americans used
them for their medicinal properties. Elderberries score over 14,000 on the ORAC
chart, making them one of the most healthful fruits available. They also
contain 3% DV of calcium, 9% DV of iron, 6% DV of potassium, 3% DV of Vitamin
A, and a whopping 40% DV of Vitamin C. Their antioxidants help boost our immune
systems, reduce inflammation, and reduce stress. Elderberries also have a
diuretic effect and they are sometimes recommended to reduce cold and flu
symptoms.
7. Açaí Berries
Açaí berries have grown in popularity in health food circles
for their strong antioxidant powers. 100 grams of frozen pulp has an ORAC score
of 15,405. Because these delicate berries are indigenous to South America, it
is almost impossible to find fresh berries in the United States. Frozen berries
and freeze-dried Açaí powder retain most of their nutritional properties and
are good options.
All of these berries pack a serious nutritional punch. Including them in your daily meal planning will add a burst of nutritional benefit as well as delicious taste to every dish. Superberries Aronia berries come in three delicious products, frozen Aronia berries, Aronia berry concentrate, and Aronia berry gummy chews. Having them on hand as a delicious quick snack or to include in smoothies or other recipes will ensure that you are giving your family some of what they need every day to stay healthy and happy.
