| Posted July 15, 2014 | By Paloma Chastain, R.D. | Categorized under Families, Men's Health, Women's Health |

Berries are colorful, sweet, fun to pick, and they're packed full of nutrients that are vital to our health.

Every day, our cells fight against substances that enter our bodies such as infectious diseases, environmental pollutants, cigarette smoke, and poor quality nutrition. These substances attack our healthy cells and put us at greater risk for cardiovascular disease, cancer, diabetes and other health issues.

Fruits and vegetables—especially berries—help to protect our healthy cells from damage caused by these free radical substances by being naturally packed full of antioxidants including vitamin C, vitamin E and beta carotene.

Incorporating fresh or frozen strawberries, blueberries, blackberries, raspberries or cranberries into our daily routines gives our bodies a truckload of ammunition to combat the inflammation and oxidation we regularly face . Here are some helpful (and fun) facts about the different varieties of berries that will help you take advantage of their special qualities year-round.

Blueberries

Season: Late June – late August

Picking: Choose blueberries that are colored deep purple/black or blue/black

Interesting factoids: Blueberries are rich in fiber, vitamins B, C, E and K and contain resveratrol, which has been shown to provide anti-cancer and anti-aging benefits. Mildly steaming blueberries increases their antioxidant level. Perfect for topping hot oatmeal!

Blackberries

Season: Early June – mid-October

Picking: If the hull is still attached, they're not ready to be picked.

Interesting factoids: Blackberries contain the nutrient lycopene, which helps protect eyesight. They also contain anti-bacterial and anti-inflammatory properties and are rich in fiber and vitamins C and E.

Raspberries

Season: Late May – mid-October

Interesting factoids: Raspberries are fortified with one of the highest amounts of fiber among all natural foods. They contain the highest level of ellagic acid, which is known for its protection against cancer, viruses and bacteria and fungal overgrowth. Raspberries are ideal for people who experience yeast infections and irritable bowel syndrome. They also contain riboflavin, niacin, folate, magnesium, potassium, copper, manganese, and vitamin C.

Strawberries

Season: Early May – mid-June

Eating: Strawberries are like sponges, so only wash them right before you eat them. If you only intend to eat five, then just wash the five you're going to eat and leave the rest dry to avoid them becoming too soggy too soon. Strawberries also require plenty of airflow so try not to store them more than two deep. Try storing them uncovered on a shallow dish in the fridge for a couple days or in a colander where air flow is allowed. If you're not going to eat the fresh strawberries within a few days, then go ahead and freeze them. To preserve their freshness while freezing, first wash the berries, remove the stems, place them on a cookie sheet, and then stick them in the freezer for 24 hours before transferring them to an airtight bag for storage.

Interesting factoids: Because strawberries have been listed as part of the Environmental Working Group's Dirty Dozen foods that contain high concentrations of pesticides relative to other produce items, the popular berries should be purchased organically, if possible. Ounce for ounce, strawberries contain more vitamin C than oranges. They're one of the best sources of folate, which helps fight against heart disease and various forms of cancer, and they're rich in fiber, vitamin K and vitamin B.

Cranberries

Season: September – December

Eating: Most nutritious when eaten fresh or dried. If drinking it, choose 100 percent juice. Frozen cranberries should be consumed immediately after thawing. Because of their late season, cranberries are the perfect fruit to add antioxidants to your Thanksgiving feast. They taste great in stuffing, tangy sauces and chutneys or with roasted pork or fowl.

Interesting factoids: In addition to antioxidants, Cranberries contain anti-clotting properties called tannins, which research suggests they may help people recover from stroke. Cranberries are a great source for preventing and treating urinary tract infections. They also help prevent kidney stones, promote GI and oral health, may help prevent colon cancer and lowers bad cholesterol (LDL) and increases good cholesterol (HDL).

Berry fun to eat

Berries are incredibly easy to incorporate into your daily routine. Very Berry Salsa is one of my favorite snacks to make. Here are a few other suggestions:

• Add to bowl of whole grain cereal
• Sprinkle onto salad
• Stir into yogurt
• Combine with bananas and low-fat milk or plain yogurt to make a smoothie
• Make berry sauce to top cooked meat or poultry
• Stir into light couscous or quinoa lunch meal
• Mix blueberry compote in plain Greek yogurt