Your Guide To Summer Berries

Berries are one of the jewels of summer months. These colorful fruits tend to be lower in sugar and calories than other fruits and high in antioxidants, fiber and other key nutrients. More research is emerging about how berries can contribute to your health.

Epidemiologic research from the Nurse’s Health Study has shown that women consuming more blueberries and strawberries have slower rates of cognitive decline.

Flavonoids and other compounds found in berries may help reduce colon cancer risk, according to research published in the Journal of Pharmaceutical and Biomedical Analysis. Berries also have a protective effect against developing cancer in the body thanks to their phenolic compounds and vitamins.

For those with diabetes, studies show that consuming high-fiber diets (including berries) can help lower blood glucose levels and reduce inflammation.

Here’s a guide to four of the best berries of the season and some ways to include them in juices, smoothies and more.


Look for wild and/or organic blueberries whenever possible. A good rule of thumb is that the smaller the berry, the bigger the flavor. Blueberries contain pectin, vitamin C, potassium, and significant amounts of tannins which can help combat bacteria.

Recipes to enjoy:


These deep-colored larger berries are packed with vitamin C, fiber, iron, calcium, manganese and potassium. Romans supposedly used the leaves from blackberries to make a tea to treat health issues.

Recipes to enjoy:


These immune-boosting berries taste more tart than other berries and are a great addition to smoothies or salads. They contain potassium, niacin, and are a significant source of iron and vitamin C.

Recipes to enjoy:


These red beauties almost always top the list of Environmental Working Group’s “Dirty Dozen” Shopper’s Guide to Pesticides in Produce, so also be sure to buy organic when possible. They are an excellent source of vitamin C and antioxidants.

Recipes to enjoy: