In case you’re just now tuning in, I love smoothies! And pretty much in all the smoothies I make I use some type of berry, or berry mix, comprised of either strawberries, blueberries, raspberries, or blackberries.
Do you know why?
Besides being oh so tasty, berries are considered a superfood, meaning they are jam packed with vitamins, minerals and a whole host of other nutrients, like antioxidants, our bodies need.
There are so many berries to choose from making my smoothie possibilities endless! You can also add them to yogurt, salad, cereal, or oatmeal for a touch of sweetness.
I’ve listed my favorite berries below.
My husband hates strawberries, which have in turn resulted in my kids thinking they hate them, too, except for my daughter. So when I buy them it’s mostly in frozen form because buying them fresh we can’t seem to eat them fast enough before they go bad.
These berries may be able to prevent cancer, lower cholesterol, improve memory, and prevent heart disease and strokes. Strawberries also contain the same active ingredient used to make aspirin. Plus, they dissolve tartar deposits on teeth making them a great teeth whitener!
The most fascinating thing about strawberries is 1 cup contains more than 100% of the recommended daily allowance* (RDA) of vitamin C, which is excellent for immune system support. One cup is also equal to more than 25% of the RDA of manganese, which is good for osteoporosis, anemia, and premenstrual syndrome (PMS).
These little blue to dark purple berries contain the highest levels of antioxidants over blackberries and strawberries. This makes them ideal for improving eyesight, reducing the risk of heart disease and cancer, and treating urinary tract infections.
They are also great for improving memory which may help with conditions like dementia.
In addition to other nutrients, one cup of blueberries contain 25% of the RDA of manganese and 32% of the RDA for vitamin K, which is needed to clot the blood.
Did you know that one cup of blackberries contain 8 grams, or 1/3 the RDA, of fiber? The high fiber content makes them good resource for promoting a healthy gut. They also contain 50% of the RDA of vitamin C.
Blackberries can help with conditions such as high blood pressure, heart disease, diabetes, cancer, vision loss, poor liver function and improve memory as well.
What can’t be said about these little berries? These are the exceptional berries that don’t get put in smoothies. They normally get consumed in jelly or syrup form.
Elderberries have incredible immune boosting properties and have been used to treat the cold and flu.
One cup of elderberries gives you 10 grams of fiber as well as more than 10% of the RDA for vitamin A, potassium, vitamin B6, and iron. One cup will also give you 87% of the RDA of vitamin C.
Raspberries may inhibit the development of certain cancers and specifically black raspberries have shown potential at preventing colon cancer. Raspberries also help regulate metabolism and blood sugar levels.
Just like blackberries, one cup of raspberries provides 8 grams of fiber. Manganese and vitamin C are 41% and 54% of the RDA respectively.
These berries can pack a punch of nutrition despite their sour taste. One cup gives you almost 5 grams of fiber. Cranberries can help prevent urinary tract infections, help keep your teeth and gums healthy, and help prevent ulcers.
They also have a high vitamin C and anti-inflammatory content which can help protect against inflammation and heart disease.
* The recommended daily allowance is the average daily level of intake that is sufficient enough to meet the nutrient requirements of most of the healthy population.
This is just the tip of the iceberg when it comes to the health benefits of just some berries as I know there are many more that I didn’t begin to cover!
What’s your favorite berry?