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Brilliant Berries

Brilliant BerriesHow Berries Can Help Your HealthCreated by: Meredith Dillon, UMD Dietetic Intern

{How often do you eat berries?What is your favorite way to eat berries?

If you dont like berries, why not?

What do you know about the health benefits of berries?

Berries have some of the highest amounts of antioxidants of any food out there!How Can Antioxidants Help You?

Reducing inflammation by reducing free radicals in the bodyCan reduce pain in rheumatoid arthritisCan help slow age-related memory lossProtect skin and hairReduce risk of cataracts, arthritis, and macular degeneration

Antioxidants

FiberAids in weight lossCan help lower cholesterolCan help lower blood pressureFolateProtect against Cardiovascular diseaseProtect against age-related memory lossFolate helps produce serotonin, so may help with depressionFiber and Folate

Helps your cells perform at their best levelCan lower risk of cancerHelps build a strong immune systemPhytonutrients

How Can I Get Berries Into My Diet?Smoothies!Mix them in your yogurt, cereal, or oatmealMake fruit saladAdd strawberries to green salad with walnuts and goat cheese (or whatever you like!)Put berries on top of pancakes or waffles!Freeze berries into ice cubes or put them in your waterFreeze berries! You will not lose any of the nutrients, and the berries will last for up to 6-8 months!When you buy a container of berries, inspect the whole container for moldy berries; if you throw these ones away, you can still use the other onesThrowing away the moldy berries will prevent the other ones from going bad as wellBerries can sometimes be expensive, but you only need a few in each meal to get the antioxidants you needAlso, you may be able to find less expensive berries on sale or at farmers markets!Berry Helpful Tipshttp://www.joybauer.com/food-articles/berries.aspx

http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/give-us-the-berries

http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/a-very-berry-summerSources