Quad Citians love their berries, and can find them fresh at area farmers markets!

By Let’s Move Quad Cities Nutritionist Blogger, Jeni Tackett RD, LD

Who is ready for summer berries? I am!  Have you heard of the amazing benefits of berries? Berries are naturally sweet and high in fiber. They are truly a nutrition win with vitamin C, phytochemicals, and minerals like magnesium and potassium (important for blood pressure control).

Don’t fear berries because of the sugar content. The sugar in berries comes along with fiber which is so important for your colon health. The sugar in fruit is natural and paired up with vitamins and antioxidants. Berries are truly super foods that you and your family do not want to miss out on!

Check local farmers markets for fresh strawberries now. Blueberries and raspberries come later. Check with Country Corner for U-Pick opportunities for those berries, usually in mid-July or August.

Here’s the lowdown on just how good for you berries can be:

Strawberries:

• 1 cup of fresh strawberries contains 46 calories, 11 grams carbohydrate, 3 grams fiber, 7 grams sugar, 19 mg magnesium, 220 mg potassium, and 84 mg vitamin C.
• Strawberries contain anthocyanin which give them their red color and act as an antioxidant to protect your cells from damage (reducing risk of heart disease, cancer, and memory loss).

Blackberries:

• 1 cup of fresh blackberries contains 62 calories, 2 grams protein, 13 grams carbohydrate, 7.6 grams fiber, 7 grams sugar, 29 mg magnesium, 233 mg potassium, 30 mg vitamin C.
• Blackberries contain phytochemicals – gallic acid, rutin acid, and ellagic acid – which are anti-viral and anti-bacterial.

Blueberries:

• 1 cup of fresh blueberries contains 83 calories, 1 g protein, 21 g carbohydrate, 3.5 g fiber, 14 g sugar, 9 mg magnesium, 112 mg potassium, 14 mg vitamin C.
• According to the USDA Human Nutrition Center, blueberries are the fruit with the #1 antioxidant activity to protect your cells from free radicals which cause damage. Eating blueberries may improve your memory and cognitive function.

Raspberries:

• 1 cup of fresh raspberries contains 63 calories, 1.5 g protein, 14 grams carbohydrate, 8.0 g fiber, 5 g sugar, 27 mg magnesium, 186 mg potassium, 32 mg vitamin C.
• Raspberries contain more fiber than any other berry! Fiber is important for your intestinal health and fills you up to help with weight control.

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.