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The Health Benefits of Berries

Updated on July 25, 2007

Let Berries Give Your Diet a Health Punch

Berries give your diet a health punch because they are so full of nutritional benefits.

These small bursts of flavor do more than please your tastebuds, they also:

  • contain antioxidants
  • help combat heart disease and cancer
  • are filled with vitamin C
  • are a great source of fiber

The Berry Lowdown

Antioxidants are measured in foods by scientists with the ORAC (Oxygen Radical Absorbance Capacity) test. This test shows that berries contain a higher amount of antioxidants than other fresh fruits. It is believed that eating between 2000 and 5000 ORAC units daily could result in positive health outcomes.

With this in mind, it helps to understand just how much of a health punch berries give you when the ORAC value of one cup of blueberries is 5486, blackberries is 4654, strawberries is 3520, and raspberries is 2789.

Berries, Berries Everywhere!

  • Blackberries
  • Blueberries
  • Boysenberries
  • Cranberries
  • Gooseberries
  • Lingonberries
  • Loganberries
  • Raspberries
  • Strawberries

Add Berries To Your Diet

It is easy to add berries to your diet. You can eat them plain, or add them to other foods you eat.

Here are some suggestions:

Toss them in your cereal, oatmeal, or cream of wheat.

Add them to muffins and pancakes.

Use frozen berries in smoothies.

Quick Berry Tips

◊ Try adding dried berries to cereals, oatmeal, and cream of wheat. I love the benefits cranberries add to my diet, but they aren't as easy to munch on as other berries. Try buying dried cranberries and adding them to foods you would often add raisins too!

Blueberry Smoothie Recipe

Make this yummy smoothie for yourself--easily double the amounts to make it for two people.

Blend together 1/2 cup soymilk, 1/2 cup juice (apple works well), 1 medium banana, and 1 cup frozen blueberries.

This simple smoothie will knock you off your feet with its rich blueberry flavor!


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