Fruits have always been advertised as a delicious and as a key part of a healthy diet. The most common examples people think of when they think of berries are strawberries, blueberries, and raspberries, but did you know that grapes, cherries and tomatoes are also in the berry family?
Berries are one of those rare foods which are delicious, and yet extremely good for you. What could be better than a naturally sweet, low-carb, vitamin-rich food that makes a great snack, a tasty smoothie or a delicious dessert? These little super fruits have more health benefits than one might think.
Of all the healthy nutrients found in berries, antioxidants are the most abundant. Antioxidants counter the natural process of oxidation which causes body tissue to age, and they also work against degenerative diseases like cancer, dementia, heart disease, cataracts, and many others.Â
Vitamins are another common nutrient found in berries. Vitamins are essential for healthy human growth, metabolism, development, and body function. The most common vitamins
 found in berries are B, C, E, and K. Vitamin B helps cells transform blood sugar into energy and it important for growth and development. Vitamin C is crucial to the formation of collagen, and in maintaining healthy gums and capillaries. Vitamin E protects the body from harmful toxins and carcinogens. Vitamin K helps transport calcium throughout the body and is important for bone formation and blood clotting.
These nutrients are not only found in exotic fruits like açai and gogi berries, they can be found in everyday garden-variety ones too.
Blackberries, for example, are an excellent source of vitamins C and E, and they also contain pectin, which is a form of fiber that is linked to lowered cholesterol levels.
Blueberries too are rich in vitamins, and they even help the body synthesize vitamin C.  The American Institute for cancer Research says, “We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer.” Blueberries can also reduce the risk of inflammation diseases like heart disease, many cancers, cataracts, hemorrhoids, and glaucoma.
Cherries, which many people may not realize are berries, contain anthocyanins and bioflavonoids, which reduce symptoms of arthritis, and melatonin, which helps regulate a healthy sleep. They also have acids-quercetin andellagic acids– that act as anticancer agents in cells and tissues.
All of the 600 varieties of strawberries are rich in antioxidant photonutrients called phenols, which have been proven to help protect cell structures and to prevent oxygen damage in all of the body’s organ systems. Strawberries also contain common nutrients like potassium, fiber, manganese and omega-3s.
Now that you know about the berry benefits, where can you find them? You can get your daily source of berries from the Fresh Grocer, which has great produce section, including a gelato and smoothie bar. The SAC has a few options too, such as Berry and Strawberry Blends from Einstein Bros. Bagels, fresh fruit cups, and Blueberry Raspberry Pomegranate smoothie the F’real Milkshake and smoothie refrigerator.
So make room for berries in your daily diet. Then the next time your mom calls to make sure you’re eating healthy here at school, you can tell her that you’re getting plenty of vitamins and nutrients, and not to worry.  You’ll put a berry big smile on her face!