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Brilliant Berries
How 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 don’t 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 body Can reduce pain in rheumatoid arthritis
Can help slow age-related memory loss Protect skin and hair Reduce risk of cataracts, arthritis, and macular
degeneration
Antioxidants
Fiber Aids in weight loss Can help lower cholesterol Can help lower blood pressure
Folate Protect against Cardiovascular disease Protect against age-related memory loss Folate helps produce serotonin, so may
help with depression
Fiber and Folate
Helps your cells perform at their best level
Can lower risk of cancer Helps build a strong immune system
Phytonutrients
How Can I Get Berries Into My Diet?
Smoothies! Mix them in your yogurt, cereal, or
oatmeal Make fruit salad Add 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 water
Freeze 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 ones
Throwing away the moldy berries will prevent the other ones from going bad as well
Berries can sometimes be expensive, but you only need a few in each meal to get the antioxidants you need
Also, you may be able to find less expensive berries on sale or at farmer’s markets!
“Berry” Helpful Tips
http://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-summer
Sources
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