50+ Lifestyles

Berry Nourishing

By Nina Struss RDN, LDN
Hy-Vee Registered Dietician
(515) 695-3779     nstruss@hy-vee.com

Berries are a sweet treat, perfect to add to any meal or recipe. They are full of antioxidants and vitamins and minerals. There are so many great qualities to all the different kinds of berries and each gives benefits in their own way. Fruit is a great way to get fiber and antioxidants into your diet, but not all fruits are available all-year. Luckily berries are.

There are many different kinds of fruits to choose from, each with their own benefits, but berries are an especially excellent choice. Not only are berries full of flavor, but they are full of nutrients, anti-inflammatory properties, and a variety in texture and taste.

There are several different types of berries; some are very popular, and some are rare. Each type of berry is versatile and can be used in many different ways. They can be used as a quick way to provide fiber in a snack, a topping for a favorite dessert, addition to a smoothie, and so much more. Each type of berry is made of its own unique properties and provide different sources of nutrients.

• Blueberries are high in vitamin K which is essential for binding calcium to bones and tissues. They also contain the antioxidant anthocyanin which is great at reducing oxidative stress.
• Raspberries are the berry with the highest source of fiber. A serving of raspberries contains about 9 grams of fiber, making it a high-fiber food. They contain the antioxidant ellagitannin which is great at reducing oxidative stress.
• Goji berries are high in vitamin A which is essential for eye health.
• Strawberries are high in vitamin C; one serving contains 97% of the recommended daily value of vitamin C.
• Bilberries are similar in look to blueberries, but do not have as much vitamin K. Bilberries are a low-calorie berry with anti-inflammatory benefits.
• Acai berries are extremely high in antioxidants but can lose some of their nutritional content when they are freeze-dried or dried.
• Cranberries contain many antioxidants, but only in the skin of the berry. They are great at possibly preventing urinary tract infections.
• Grapes also contain many antioxidants within the skin and flesh of the berry.

Berries are a quick and easy way to add more fiber and antioxidants to your diet. They are versatile and available all year round. The next time you are at Hy-Vee check out our amazing berry selection.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Nina Struss represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. She is a member of the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association). She can be reached at (515) 695-3779 or at nstruss@hy-vee.com.