Why berries of all sorts should be part of your diet, especially now while they are in season almost nationwide. There are blueberries, raspberries, blackberries, ollalieberries, gooseberries, currants, grapes (yes technically a berry) and cranberries (not in season until late September. They are all high in the all important antioxidants, plus are excellent sources of fiber, vitamins A, and C; some berries are also an excellent source or iron, Vitamins B, D and Calcium. So eat them up now while they are fresh, or freeze them to enjoy later.

In my family, raspberries are the favorite, however all berries are welcomed. I love it! It is four-five months of great fresh nutrition with no argument. I throw them in salads, on yogurt, cereal, make muffins, bars, ice cream, fresh salsas you name it. I find ways to incorporate them into breakfast, lunch and dinner…and snacks.

To enjoy berries, select produce that is fresh smelling, plump and juicy looking. Look for packages without any juices or squished berries, and defiantly NO MOLD! When you get your berries home, only wash the ones you will be eating. I like to submerge the berries in cold water to loosen any dirt or seeds, then drain and rinse and drain again. If you want to freeze them, spread them out on a cookie sheet or other freezer safe tray; freeze over night them put in a re-sealable bag. Take out when needed.

Blueberries

Blueberries are one of the only blue foods on earth. They are the oldest known plants still living and have been tracked back 13,000 years. Blueberries are native to North America and have been called the “All-American” fruit since the berries start out white, then turn red and at last, blue. While blueberries are found on almost every continent, they are grown throughout North America from April to October. During the winter month they are grown in Chile, Argentina and Mexico. There are over 30 different varieties of blueberries in the world. Blueberries have been documented as the fruit with the highest antioxidant activity: Twice as much as spinach and more than three times as much as oranges, red grapes and cherries and more than four times as much as grapefruit, white grapes, bananas and apples. All that in a little blue berry. WOW!

Blackberries

Blackberries are called bramble berries, because they grow on thorny bushes. They can be found in the wild in the temperate climates, of North and Central America, Europe, and Australia. Blackberries are aggressive spreaders, but early settlers to America didn't find many blackberries growing because of the heavy forests. As land was cleared, blackberries began to spread. In about 1825, blackberry cultivation began in North America.

Blackberries are an excellent source of vitamins A, B, C, E, calcium, fiber and iron. Just a half-cup serving of raw blackberries has about the same fiber content as a three-fourths cup of brown rice.

Raspberries

Wild raspberries are believed to have originated in Eastern Asia; however there are also varieties native to countries in the Western hemisphere. While they have been around since prehistoric times, it has only been within the past 700 years or so that they have been cultivated. Today, most cultivated raspberries come from California and are available from June to October only. Raspberries are a low calorie, nonfat food high in fiber and vitamin C, and Manganese. They are red, sweet and delightful to eat. Get them now…they don’t freeze very well and they are not available year round.

Gooseberries and Currents

Gooseberries and currents are making a come back into the American diet, partly due to their unique flavor and texture they add to dishes, but also because of their distinct nutritional value. Like other berries, these little fruits are high in Vitamin C and fiber, but their particular types of antioxidants have been a source of excitement in the medical field. Studies are showing that they can relieve inflammation, promote healthy aging and neurological functions and help protect your family against Alzheimer’s disease. In the 16th century the juice of the Gooseberry was used to treat fevers and possibly the plague. Native to Western Europe and northern Italy, red currants came to America with immigrants.

Grapes

Grapes are a true berry. They are small, round to oblong and have no more than four seeds. They are thin skinned and grow in clusters. Grapes vary in size and color from very small to one inch globes and from pale green to almost black. Grapes are grown in many places making them available in markets year round. US varieties are available from September to November. They are very durable berries; they will keep well in the refrigerator for a week and they are an easy on the go snack requiring no work except for being rinsed off. Low in calorie and high in fiber and nutrients…add them to any picnic.

Cranberries

Cranberries, like blueberries, are native to North America. The Native American Indians were using cranberries for food and medicine long before the Pilgrims arrived here. These berries are high in antioxidants and phytonutrients that can be helpful in preventing urinary tract infections, and are also thought to help protect your family from heart disease, cancer, stomach ulcers and periodontal gum disease. Cranberries do not grow in water; they need sandy, damp soil, or bogs, for growing. When the berries are mature, the bogs are flooded and the berries float for easy harvesting. Cranberries are available from late September through December. Cranberries can stay fresh in your refrigerator for up to 6 weeks, and can be frozen for several months.