Berry refreshing!

We’re right in the heat of berry season this summer, so don’t skimp on these little nutrition goldmines next time you visit the farmer’s market or grocery store. We’ve all heard that berries are good for us, but what exactly do they do?

Berries are loaded with nutrients that play a role in various processes in the body. Blueberries, blackberries, and raspberries contain powerful antioxidants called anthocyanins, which may help lower cancer risk and protect cognitive functioning. Berries also deliver a heart healthy punch of the antioxidant resveratrol and vitamins C and E, and studies have shown that berries lower LDL (“bad”) cholesterol. Furthermore, consuming foods rich in potassium and magnesium, such as berries, helps to lower blood pressure. Packed with fiber and low in carbohydrates compared to other fruits of equal proportions, berries make a great choice for those with diabetes. In fact, one cup of raspberries and blackberries contains nearly eight grams of fiber, which is 30 percent of the daily value of recommended fiber intake.

Berries are highly perishable, so be sure to purchase right before use as they will keep fresh in the fridge for 1-2 days. Wash berries only right before eating, or you’ll get a mouth full of berry mush. Strawberries, blueberries, and raspberries appear on the Environmental Working Group’s 2016 list of fruits and vegetables containing the highest pesticide residues, so be sure to wash well or opt for organic as a way to reduce exposure to ingested toxins.

Many local farms offer “you pick” programs where the public can visit the farm and pick their own produce to take home and enjoy, all for a very minimal price while supporting local farmers! Riley Creek Blueberry Farm in Laclede (near Priest River) and Shingle Mill Farm in Sandpoint offer this option.

Try this recipe for a refreshing pick-me-up on a hot summer day:

Summer Berry Salad

• 3 cups watermelon, cubed

• 1 cup blackberries

• 1 cup blueberries

• 1/4 cup fresh basil, minced

• 2 tablespoons lime juice

• 1 tablespoon honey

Whisk lime juice and honey together. Toss fruit and basil in a large bowl and add in lime mixture. Serve as a side dish to your favorite meal or enjoy as dessert!

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Natalie Colla, RDN, LDN, is a dietitian and diabetes program coordinator with Panhandle Health District.