Straight from the Garden: Berries

(Along with my favorite recipes, I am also going to post articles on certain foods whether they are grown in the garden or stored in the pantry...)


Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors offer the most nutritional value. Eat the real thing to reap the benefits, and avoid anything that contains "berry flavoring." The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to preserve brain function and are a factor in the prevention of dementia.  

Strawberries: The Romans prized wild strawberries for their medicinal properties. Ounce for ounce, strawberries have more Vitamin C than citrus fruit. According to the American Cancer Society, foods rich in Vitamin C may lower the risk of cancers of the gastrointestinal tract.  Strawberries are the top third of products that should be bought organic.  The small grooves in the strawberry collect the pesticides that are sprayed on the fruit.  This is rarely removed except in the case of organic strawberries which are never sprayed with pesticides.  


 (pesticides can collect in the small grooves)

Nutrition Facts

Serving Size: 1 cup sliced fresh strawberries (166 grams)

Calories 50                                        
Protein 1 gram
Carbohydrates 11.65 grams
Dietary Fiber 3.81 grams

Blueberries: a serving contains about 14 mg or almost 25% of daily requirement for Vitamin C. Vitamin C is needed for the formation of collagen and to maintain healthy gums and capillaries. It also aids in the absorption of iron and promotes a healthy immune system.  Antioxidants in blueberries help to neutralize free radicals which are unstable molecules linked to the development of a number of diseases including cancer, cardiovascular disease and other age-related conditions such as Alzheimer's.  Blueberries are also a great source of manganese and fiber.
      (the ultimate power berry)

 Nutrition Facts

Serving Size: 1 cup fresh blueberries 

Calories: 84                                        
Protein: 1 gram
Carbohydrates: 21 grams
Dietary Fiber: 4 grams

Frozen vs. fresh- Fresh berries are always great to have when they are in season, but what do you do when there not?  It is commonly thought that frozen berries have lost nutritional value during the freezing process.  However, berries are picked at the peak of ripeness, when they have the most nutrients, and then frozen.  They are kept in this "peak" stage while frozen.  So, enjoy the deliciousness and nutrition of berries year round!


Here is my favorite recipe for smoothie- 


Berry Delicious Smoothie--


1 medium banana
1/2 c. strawberries
1/2 c. blueberries
1 c. yogurt
1/4 c. milk


Blend all ingredients together in a blender.  Pour into a glass and enjoy!
(contains two serving of fruit.  Have this for breakfast and your half way there to getting all your servings of fruit for the day!)

mmmmm!!!

References:
Beachbody.com
blueberrycouncil.com
urbanext.illinois.edu/strawberries/
My own brilliant knowledge on the subject :D