Get Berry Healthy In July

That's right, July is known as National Berries Month. It is time to get healthy by intaking berries. Think of the month as a celebration dedicated to the delicious and nutritious world of copious berries. Berries, including acai, cranberries, goji berries, strawberries, blueberries, raspberries, blackberries and more, are packed with antioxidants, vitamins, minerals, and fiber to help the body function at its very best. Let's get berry healthy in July.

During Berry Month, people are encouraged to explore the wide variety of berries available and incorporate them into their diets for all the nutritional benefits. It's an opportunity to indulge in berry-based recipes with little to no guilt. Recipes like those that feature berries in smoothies, salads, pies, cocktails, jams, etc. or you can simply eat berries as is, in their purest form. This month-long celebration also highlights the importance of supporting local berry farmers and the benefits of sustainable berry cultivation. Whether enjoyed fresh, frozen, canned, or dried, berries are a delightful addition to any meal or snack, making Berry Month a delicious and healthy occasion to savor nature's vibrant and flavorful nutritious gifts.

Most berries are under 100 calories or within this range per cup and comprised of mostly water 80%+, therefore, be sweet (kind) to yourself and have a natural, healthy, yet gratifying treat from mother nature every so often guilt free; especially when it is in its raw unprocessed structure.

15 Ways to Consume an Abundance of Berries this Summer!

1. Cake

2. Cereal/Porridge

3. Cookie

4. Ice Cream

5. Ice Pop

6. Infused Berry Healthy Water

7. Jams

8. Oatmeal

9. Pie

10. Salad

11. Smoothie

12. Smoothie Bowl

13. Sorbet

14. Tea

15. Yogurt

11 Types of Berry Healthy Berries to Try:

1. Strawberries: These juicy, red berries are a classic favorite. They are low in sugar and help metabolize excess sugar out of the body. Strawberries are rich in vitamin C and polyphenols, which are antioxidant compounds that may help to prevent the development of some diseases. Just one serving of roughly eight strawberries provides more vitamin C than an orange; that is how nutritious these babies are. Since this fruit is a part of the EWG dirty dozen list, please make sure to always purchase organic strawberries. For years strawberries have been number one on the list as a fruit with enormous pesticides. EWG report uses US Department of Agriculture test data to rank 46 foods that are the most and least contaminated with pesticide residues. Unfortunately, both strawberries and blueberries made the dirty dozen list this year so organic is what it shall be.

2. Blueberries: Bursting with antioxidants, blueberries offer a sweet and tangy flavor. Add them to smoothies, milk shakes, cereal, salad, cakes, donuts, muffins, and pancakes, or enjoy them as a refreshing snack in their purest form. Blueberry tea with lemon is great too. We love blueberries so we can tell you we place them in just about everything including sweet potatoes. Don’t judge, try it.

3. Raspberries: With their delicate texture and vibrant color, raspberries are a true delight. Enjoy them on their own, in yogurt parfaits, or as a topping for ice cream and cakes.

4. Blackberries: These dark, plump berries are rich in flavor. Incorporate them into cobblers, jams, or use them to make a flavorful blackberry sauce for savory dishes.

5. Cranberries: Cranberries contain compounds such as phenolic acids and flavonoids, which may help treat and prevent UTIs. They also act as anti-inflammatory when consumed regularly because the antioxidants within cranberries have been shown to reduce the risk of certain chronic diseases. While typically associated with the holiday season, cranberries are worth enjoying year-round because of these benefits. They add a tart and tangy touch to sauces, muffins, salads and are great to drink in infused water or seltzer.

6. Elderberries: Known for their immune-boosting properties, elderberries make a fantastic addition to syrups, jams, and teas. They can also be used to make delicious elderberry-infused cocktails.

7. Gooseberries: These unique berries have a tart flavor and a greenish hue. They can be enjoyed raw, used in jams and jellies, or incorporated into pies and tarts.

8. Huckleberries: They're also high in iron, potassium, and are both an excellent source of vitamin C, another antioxidant. Like blueberries and cranberries, you can obtain the best of both worlds with this little red and purple fruit, Huckleberries offer a slightly tangy cranberry taste and a sweet blueberry taste. Use them in baked goods, jams, or enjoy them fresh as a snack.

9. Boysenberries: A cross between raspberries, blackberries, and loganberries, boysenberries have a distinct flavor. They can be used in syrups like IHOP does, pancakes, pies, jams, or enjoy them in a refreshing summer sorbet.

10. Marionberries: Marionberries are also a good source of antioxidants including anthocyanins, the compounds that give them their deep purple color. Anthocyanins are associated with several potential health benefits, including reduced inflammation and improved cardiovascular health. In addition, these babies are packed with vitamins and minerals as well. These blackberry hybrids are known for their juicy soft texture and rich, earthy flavor. They are also known for being grown primarily in Oregon and only being available during the summer months. Use them in cobblers, preserves, or enjoy them fresh with a dollop of whipped cream.

11. Mulberries: Mulberries are rich in many vitamins and minerals, particularly vitamin C, iron, and K1. According to WebMD, Research suggests that a diet rich in mulberries may limit cholesterol, including both total and LDL “bad” cholesterol. This, in turn, may reduce the potential for atherosclerosis, in which an unhealthy amount of plaque builds up on artery walls. Mulberries contain high levels of flavonoids. These compounds may hold major benefits for long-term brain health, including a reduced likelihood of experiencing cognitive decline, which can lead to several cognitive diseases and disorders. Use them just as you would blueberries. Eat them as is, (they tend to be more on the expensive side), or use them in baking dishes, in smoothies or smoothie bowls. Mix them with almond or peanut butter. You can make peanut butter apple sandwiches. Of course, you can always add to hot and cold cereals too; mulberries are such a versatile and tasty fruit.

Get Berry Healthy Now & Go Local

Berries are some of the most nutritious fruits on the planet, therefore it is in our best interest to intake some of these beauties, preferably those that are organic most days of the week. Berries are full of antioxidants, vitamins, minerals, and fiber and are often low in calories and sugar which makes them great for most people, including those with diabetes. Berries offer a natural sugar that can sway you away from processed candies filled with heavy processed sugars. This month visit your local farmer’s market, farmhouse, or neighborhood grocery stores to grab some berries; many are sold fresh and at a great price during the summer months. Heck even the big box stores have some great prices on all types of berries; you may even find that some locations use local farmers too. Cranberries are one of the hardest berries to come by in the summer, but when you do get them, simply freeze a boat load of them to have on hand throughout the year to clean out the urinary track regularly and keep inflammation away.

Conclusion

In conclusion, Berry Month is the perfect time to explore the wide range of flavors and culinary possibilities that these different berries offer. Remember most berries are comprised of an ample amount of water content. Since there is a rainbow of opportunities put before you, go ahead and indulge in these delicious fruits while celebrating the wonders of Berry Month!

Wishing You A Berry Healthy Month!

Reference:

Health Benefits of mulberries

https://www.webmd.com/diet/health-benefits-mulberries