Nevada County Picayune and Gurdon Times Newspaper Archive

Summer's Berries Are Quite Healthy

Summer's berries pack quite a nutritional punch, says Rosemary Rodibaugh, a nutrition specialist with the Cooperative Extension Service, University of Arkansas.

Strawberries, blueberries, blackberries and raspberries have almost no fat and are low in calories.

"Fruits are an important source of fiber and many nutrients," she said. "Although the actual amount of nutrients may seem small, their contribution is significant if two or more servings of fruits are eaten daily."

A serving of eight strawberries contains 140 percent of the recommended daily allowance of vitamin C  more than one orange. That same serving also contains 20 percent of the daily value of folic acid and 14 percent of your day's fiber.

Tests done by the USDA Human Nutrition Research Center on Aging at Tufts University found blueberries to have the highest overall antioxidant score of some 40 fresh fruits, juices and vegetables tested. It's believed that the anthocyanins, the pigments which give blueberries their color, are the reason. Concord grape juice is next on the list with about two-thirds the antioxidant activity of blueberries, followed by strawberries, kale and spinach.

One cup of unsweetened blueberries has 82 calories, 4.4 grams of fiber and 30 percent of your daily vitamin C.

Blackberries are high in potassium and low in sodium. Blackberries also have 30 milligrams of vitamin C and six grams of fiber.

Raspberries are high in vitamin A and C. A half cup contains 4.8 grams of fiber and just 32 calories.

When you get your berries home, be sure to pick out any soft, moldy, bruised or rotting berries, Rodibaugh said. Store berries no more than two layers deep in a container and don't wash the berries until just before you eat them.

For recipes and other serving suggestions, contact your county extension office.