AMES, Iowa – Trust the kids to tell the honest truth. They know that bright red strawberries are better than pink ones. And deep blue-purple blueberries are better than red-blue ones.

“The pigments that give berries their intense colors also are the anthocyanins that give berries more antioxidant power than most fruits and vegetables,” said Ruth Litchfield, Iowa State University Extension nutrition specialist.

While most of us like fresh berries for their sweetness or tartness, nutritionists promote their potential power to help prevent cell damage. 

“Anthocyanins have been implicated in decreasing the risk of cancer and heart disease by inhibiting tumor growth and decreasing blood clotting,” Litchfield said. “They’re also rich in vitamin C and fiber, fair in potassium and folate and relatively low in calories.”

Blueberries also may help reduce the incidence of urinary tract infections.

Berry color is more important than berry size. “As a rule, green and yellow berries are not ripe, instead choose deep red and purple colored berries,” Litchfield said.

Although best eaten soon after picking or purchasing, fresh berries will hold for a few days in the refrigerator. “They’ll keep longer if you wait to wash them until just before eating,” Litchfield said.

For longer storage, place unwashed dry berries in a single layer on a baking sheet and set in the freezer. Transfer the frozen berries to a plastic bag or container and use within a year; rinse berries gently before eating.

“Cooking destroys much of the vitamin C and folate in berries, but does not affect most anthocyanins or the fiber content,” Litchfield said.

For even more health benefits, Litchfield suggests visiting a pick-your-own farm. “Good health is all about squeezing in as many active moments as possible,” she said. “Berry picking requires more movement than what you use by simply buying them at a farmers’ market or grocery. Plus it can be a fun family outing.”

Here’s how some favorite berries compare:

(1 cup each) Calories  Vitamin C (mg) Potassium (mg) Fiber (gm)
Blackberries  62             30                        230                        8
Blueberries    83             14                       110                         4
Raspberries  64             32                       185                         8
Strawberries  46             85                       220                         3

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