+ Berries Health Benefits (Ways to include them in your diet)

Berries, why you need to include them in your diet (and how to)

As we head into summer and the amazing array of fruits it brings, I especially look forward to a selection of fresh berries.  Berries scream ‘it’s Christmas time” and are on top of my list of favourite fruits as it just so happens.  So I thought I should give you reasons to eat them regularly, berries health benefits and ways I store and eat them too.

Not only are berries delicious and a low fructose fruit,  they are also highly nutritious.  In fact, they are often hailed as a superfood along with many other richly coloured fruits and vegetables.

The humble blueberry, blackberry and mulberry contain some of the highest levels of antioxidants and phytonutrients.  As these nutrients decline rapidly when exposed to heat or if they are stored for extended periods of time, buying them fresh, whilst in-season is essential to derive maximum benefit.

So why are berries so good for you?
Berries are a rich source of fibre, vitamin C and a range of flavonoids, which are very anti-inflammatory and antioxidant micronutrients and strengthening to blood vessels and cells of the body.  This makes them very supportive to the health of the cardiovascular system, eyes, brain, nervous system and protective against cancer.

Have you heard of Resveratrol?
One flavonoid that has gained quite a reputation is Resveratrol.  Found in many dark purple coloured fruits and vegetables (and also as an infamous component of red wine), this powerful antioxidant is thought to support healthy ageing, improve memory and assist weight loss.  Its effects include decreased lipid (fat) oxidation, improved insulin sensitivity (critical for weight loss and diabetes) and protection of the cells DNA and mitochondria (energy production systems).

Shopping for and storing berries.
Berries are an exceptionally healthy addition to any diet.  You’ll see them feature in so many of my recipes and treats.  If you find well-priced berries at the market, think about stocking up and freezing them.  You can simply freeze them in an airtight container or bag.  Tossing them in just a little lemon juice beforehand helps them to retain their colour.

Ways I eat berries…

  • I can’t make a smoothie without them.
  • Always on top of my toasted muesli or a bircher muesli or a pretty breakfast parfait.
  • On top of pancakes or french toast or toasted banana bread or nut loaf.
  • Just with nuts and yoghurt, a fast, delicious and nutritious treat.
  • Baked in a pie.
  • Any breakfast just wouldn’t be the same without them.
  • In a chia pudding or a fruit whip.
  • Or just straight out of the bag.

Berries just make life better!

What’s your favourite and how do you like to eat them?  Post a comment below.

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Beautiful Berries

Image via Pinterest 

  • Rosanne O’Brien

    Hi G been meaning to ask you about this for a while. Molly loves frozen raspberries. Has a small bowl every night after dinner. I buy frozen because it’s easier when they aren’t in season and cheaper than fresh and also because Molly is fussy (as you know) and doesn’t like the hairs on the fresh ones. Obviously fresh us always best, but are the frozen still good and ehuch brand us better do you think?

    • Hi Rosie, she’s so funny. I don’t have a problem with frozen, especially in the case of berries. Most brands are from overseas which isn’t ideal. I use a brand called oob which are from NZ but not always available. I haven’t checked in a while, but will have a look next supermarket visit and let you know. G x

  • Narelle Heywood

    I am loving blueberries at the moment. I like them in my smoothies especially, but I came across a great fructose free crumble topping recently and I’m in love……. Just throw the blueberries in a pie dish and throw the crumble mix on top, bake and devour. <3

  • Hannah

    Berries are a favourite in our household also. Really looking forward to seeing the meal planner when its up and running, always need a bit of help with inspiration and organisation!

  • As I’ve only been on line for 6 months I’m working hard to develop enough content and recipes to support the meal planner. Can’t wait to develop it either, next year sometime! G x

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