Berries are estimated to make up less than 10 percent of the average American’s fresh fruit intake, but ounce for ounce, they may convey more health benefits than any other fruit. Low in sugar and high in antioxidants, berries are a great option for people with insulin sensitivities, says integrative nutritionist Cindi Lockhart, RDN, LD.
Berries owe their reputation as a superfood to a class of flavonoids called anthocyanins, and the average cup of berries contains anywhere from 30 to 735 mg of them. These natural plant pigments help defend cells from free radicals, and they’re responsible for berries’ signature hues.
Summer is an ideal time to enjoy some fresh and local berries, but don’t be afraid of frozen options — they might give you a chance to try something that doesn’t grow in your region. “Different antioxidants have various properties in terms of where they work in the body and what kind of free radicals they neutralize,” says Simmons University professor of nutrition Teresa Fung, ScD, RD.
Have fun experimenting — blueberries, strawberries, blackberries, and goji berries all have something unique to offer.
Word to the wise: Because berries lack protective peels and are often sprayed with pesticides, it’s best to buy organic when possible. (For more on the benefits of specific berries, see “11 Berries to Eat and Their Health Benefits.”)
Nutritional Highlights and Protein Pairings
- Berries are a good source of flavonoids
- Ideal protein pairing for berries ( → ) Greek or Bulgarian yogurt for protein and probiotics
In Defense of Fruit
In the race to embrace low-carb eating, many health-conscious people have been eschewing fruit, pointing to the carbohydrates and their implication in the onset of many chronic diseases. But a lot of experts consider the backlash against fruit misguided. Learn more at “Why Eating Fruit Is Still Good for You,” from which this article was excerpted.
