Berries for Better Health

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In addition to offering a storehouse of phytochemicals, berries also are packed with dietary fiber—nondigestible carbohydrates and lignins that help support digestion and bowel regularity as well as maintain normal blood sugar, cholesterol levels and a healthy heart. Beneficial nutrients like vitamin C, vitamin E, calcium and folic acid also are “berried treasures” found within these tasty fruits. Simply put, eating berries on a regular basis might just be your hedge against cancer, heart disease, diabetes, hypertension, Alzheimer’s and other chronic and degenerative diseases. Now that’s something worth chewing on.

Berry Buying & Prep Tips

Strawberries, blackberries, raspberries and blueberries are universal favorites and are readily available most of the year (summer is the peak season). You might be able to find locally grown berries as early as March all the way through December, depending on the berry and growing region. Fresh cranberries always are a holiday hit and generally are available September through December.

When buying berries, let your eyes and nose be your guide. Look for plump, brightly colored berries showing no signs of mold, dehydration or being crushed—a sure sign of fruit that either is stored improperly, stored too long or is overripe. Truly flavorful and ripe berries also should be fragrant, so pick up a basket and take a good whiff—berries should smell as good as they taste.

Fresh berries are best enjoyed right away or, at the very least, within a day or two of purchase. Unwashed berries will keep for up to five days in the refrigerator when stored in a colander or breathable snap-and-seal-type bag. (Strawberries are best stored with their hulls intact.) Do not rinse berries until you are ready to use them.

Having an excess of berries due to a bountiful harvest or buying in bulk is a bonus, because you always can freeze the surplus. Rinse ripe berries (hull strawberries) and allow them to drain thoroughly before freezing; “flash freeze” by placing berries in a single layer on a cookie sheet; place the cookie sheet in the freezer for 24 hours; then pour individually frozen berries into an airtight freezer bag or container. The berries will remain loose so you can take out just the right amount for pancakes or muffins, or sprinkle a few on hot or cold cereal for a flavorful and healthful way to start your day.

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