Bring on the Bowls of Berries
By Halle Elbling
January 14, 2013
San Diego Union Tribune
Berries are delicious treats that should be included in your daily diet for good health. They are low in calories and full of vitamins, minerals, fiber and antioxidants. And, there’s a huge variety of berries to pick from.
One cup of sliced strawberries contains only 53 calories and over 100 milligrams of vitamin C, almost as much as one cup of orange juice. Vitamin C is important for immune system function and strong connective tissue.
Blueberries, cranberries and raspberries are also low in calories and high in vitamin C and other nutrients.
Lesser known berries include loganberries, and lingonberries. Give them a try. They are just as nutritious as the more popular berries.
s Gooseberries: These small, round-to-oval-shaped berries are a close relative of currants and grow in the temperate climates of Europe, North America and Siberia. They come in different colors and flavors. Newer varieties have been cultivated to make them taste sweeter for consuming as a raw snack.
They have no fat or cholesterol and are low in sodium and calories (just 66 calories in one cup). They are high in vitamin C, antioxidants, potassium and fiber.
• Loganberries: A combination of the wild blackberry and the red Antwerp raspberry, these berries have a sweet, tart taste and boast multiple benefits. They are high in dietary fiber, vitamin C, manganese, vitamin K, folate and copper. They are low in saturated fat, cholesterol and sodium. One cup contains 81 calories. Like all soft berries, loganberries won’t keep for very long, so if you have a large quantity you can freeze them for storage.
• Lingonberries: Related to blueberries and cranberries, lingonberries are small, red edible berries that grow in Scandinavia, Alaska and Canada and are high on vitamin C.
Also known as cowberries, foxberries and rock cranberries, lingonberries make great jam, jelly, juice, relishes and sauces. Try them as garnish for waffles, pancakes or French toast. Add to other fruit in pies or cobblers or stir lingonberries into cookie, or muffin recipes. Lingonberries also complement any wild poultry, turkey, chicken, pork, and ham dishes.
A 3.5-ounce serving of lingonberries contains about 100 milligrams of anthocyanin, a type of flavonoid antioxidant known for its ability to prevent heart disease.
Halle Elbling is a registered dietitian and certified diabetes educator at Palomar Health.