{ Brilliant Berries How Berries Can Help Your Health Created 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

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