Summer is a time when many people seek out fresh, light, and healthy foods to help them stay cool and energised during the long, hot days. Berries are one of the most popular options for those looking to add a burst of flavour and nutrition to their summer diet. Not only are they delicious and refreshing, but they are also packed with antioxidants, fibre, and other important nutrients that can help support overall health and wellness.
Let us take a closer look at some of the best berries to include in your summer diet, explore their nutritional benefits, and incorporate them into your favourite recipes. Whether you are looking for a sweet snack or a healthy ingredient for your meals, these berries are sure to satisfy your cravings and keep you feeling your best all summer.
Strawberries
Strawberries are one of the best berries to include in your summer diet, thanks to their sweet and sour flavour and impressive nutritional profile. These bright red fruits are an excellent source of vitamin C, which is a powerful antioxidant that can help protect your cells from damage caused by harmful molecules called free radicals. Vitamin C is also important for immune function, skin health, and collagen production, making it an essential nutrient for overall health and well-being.
In addition to that, strawberries are also a good source of dietary fibre, which can help promote healthy digestion and reduce the risk of constipation. Fibre is also important for maintaining healthy cholesterol levels and may help reduce the risk of heart disease. Strawberries are also a low-calorie fruit, making them an excellent option for those looking to maintain a healthy weight.
They are rich in water and fibre, which can help keep you feeling full and satisfied for longer periods of time, reducing the likelihood of overeating or snacking on unhealthy foods. They are incredibly versatile and can be used in a wide variety of recipes, from salads and smoothies to desserts and baked goods. They pair well with other fruits and can be enjoyed fresh, frozen, or cooked in many ways.
Some popular dishes that can be made using strawberries include strawberry shortcake, strawberry ice cream, strawberry smoothies, strawberry jam, strawberry cheesecake, strawberry tart, strawberry salad, strawberry salsa, and even strawberry balsamic glazed chicken.
Blueberries
Blueberries are small, delicious, and nutritious berries that are packed with antioxidants, fibre, and other important nutrients that can help support overall health and well-being.
One of the key health benefits of blueberries is their high antioxidant content. These antioxidants, which include compounds like anthocyanins and flavonoids, can help protect your cells from damage caused by free radicals and other harmful molecules. It can help reduce inflammation, promote healthy ageing, and reduce the risk of chronic diseases like cancer, heart disease, and Alzheimer's disease.
Blueberries are also an excellent source of dietary fibre, which is important for maintaining healthy digestion, regulating blood sugar levels, and reducing the risk of heart disease. In fact, just one cup of blueberries contains about 4 grams of fibre or about 14% of your daily recommended intake. They are also a good source of vitamin C, vitamin K, and manganese. These nutrients are important for immune function, blood clotting, and bone health, respectively.
Some popular dishes that can be made using blueberries include blueberry muffins, blueberry pancakes, blueberry pie, blueberry smoothies, blueberry jam, blueberry cheesecake, blueberry sauce for meat dishes, blueberry salad, and even blueberry BBQ sauce. Blueberries are a versatile fruit that can add a burst of flavour and nutrition to any meal or snack.
Blackberries
Summer is the perfect time to enjoy fresh and juicy blackberries, which offer both a delicious flavour and a variety of health benefits. These berries are a great source of dietary fibre, which can help support healthy digestion and reduce the risk of conditions like constipation, haemorrhoids, and diverticulitis. In addition, blackberries are a good source of vitamin C, which is an essential nutrient for maintaining healthy skin, boosting immune function, and reducing the risk of chronic diseases like cancer and heart disease.
Furthermore, blackberries contain powerful antioxidants called anthocyanins, which give these berries their deep purple colour. These antioxidants can help protect your cells from damage caused by free radicals and reduce inflammation.
Blackberries are also a low-calorie and low-sugar fruit, making them an excellent option for those who are trying to maintain a healthy weight or manage conditions like diabetes. They can be enjoyed on their own as a healthy snack or used in a variety of recipes, including smoothies, salads, and desserts.
Some popular dishes that can be made using blackberries include blackberry cobbler, blackberry pie, blackberry jam, blackberry sauce for meats, blackberry smoothies, blackberry cheesecake, blackberry ice cream, blackberry salad, and blackberry cocktails. Additionally, blackberries can be used to enhance the flavour of savoury dishes like salads, grilled meats, and sauces. With their unique and rich flavour, blackberries are an excellent addition to many recipes.
Raspberries
One berry that you shouldn't miss out on is the raspberry. These sweet and juicy berries are not only a delight to the taste buds but also contain high antioxidant content, which includes compounds like ellagic acid and quercetin that can help protect your cells from damage caused by free radicals and other harmful molecules. This can help to reduce inflammation, support healthy ageing, and reduce the risk of chronic diseases like cancer, heart disease, and Alzheimer's disease.
Raspberries are also a good source of dietary fibre, which is important for maintaining healthy digestion, regulating blood sugar levels, and reducing the risk of heart disease. Just one cup of raspberries contains about 8 grams of fibre or about one-third of your daily recommended intake. They are also an excellent source of vitamin C, which is important for immune function, skin health, and wound healing. Raspberries are also a good source of vitamin K, which is important for bone health and blood clotting.
Apart from traditional uses like raspberry jam, raspberry sorbet, or raspberry tart, there are many unique and creative ways to use raspberries in cooking. For example, you can make a raspberry vinaigrette for salads, raspberry-infused cocktails, raspberry glazed pork or chicken, raspberry and balsamic glazed salmon, raspberry and goat cheese crostini, or even raspberry and dark chocolate brownies. Additionally, raspberries can also be used in savoury dishes like marinades, sauces, and glazes to add a fruity and tangy flavour.
Cherries
When you think of summer, you might envision lounging on the beach, sipping cold drinks, and enjoying the warmth of the sun. But there's another aspect of summer that you don't want to miss out on, which is the delicious and nutritious cherries that are in season.
Cherries are a small but mighty fruit that packs a punch when it comes to health benefits. For starters, these sweet and juicy fruits are a great source of antioxidants, which can help protect your cells from damage caused by free radicals, reduce inflammation, support healthy ageing, and reduce the risk of chronic diseases like cancer and heart disease. Cherries are also a good source of fibre, which is important for maintaining healthy digestion and reducing the risk of conditions like constipation and more. They are also a good source of vitamin C, which is important for immune function, skin health, and wound healing.
But that's not all—cherries also contain compounds called anthocyanins, which give these fruits their deep red colour. These compounds have been shown to have anti-inflammatory effects, which can help reduce pain and inflammation in conditions like arthritis and gout.
Cherries are also a low-calorie and low-sugar fruit, making them an excellent option for those who are trying to maintain a healthy weight or manage conditions like diabetes. They can be enjoyed on their own as a healthy snack or used in a variety of recipes, including salads, desserts, and even savoury dishes like cherry salsa.
In addition to classic dishes like cherry pie and cherry jam, there are many unique and creative ways to use cherries in cooking. For example, you can make cherry salsa or chutney to serve with grilled meats or fish, cherry and goat cheese crostini, cherry and balsamic glazed pork tenderloin, cherry and almond cake, cherry clafoutis, cherry and chocolate fondue, or even cherry and ricotta stuffed French toast.
So as you soak up the sun this summer, don't forget to indulge in the delicious and nutritious berries that are in season. Whether you enjoy them fresh off the plant or tree or incorporate them into your favourite recipes, they are a perfect addition to any summer diet.