Why We Love Berries and Yummy Ways to Use Them (Plus Recipes)
See what our favorite berries are, how we use them, how to get more into your daily meals, plus some delicious recipes!
Happy Monday! Today, we are taking a look at one of our favorite anti-inflammatory foods, berries. Learn why they’re so healthy, ways to add more to your diet, and recipes, including a new berry smoothie recipe we’re sharing for free. Plus, our Seasonal Food rundown for our VIP members, complete with recipes:
Blueberry Muffins
Tangy Asian Cucumber Salad
Lemon Olive Oil Cake
Umami Plum Sauce
Coming up this week:
Diana discusses supporting milk supply through nutrition in Nourished Mama
We give our takes on whether or not preservatives are bad for you
And on Friday, we discuss black pepper’s role in brain health and offer a tasty BBQ recipe.
Enjoy this “Cooking The Anti-Inflammatory Pyramid: Berries” post!
Why We Love Berries
Dr. Weil on Berries
Berries are among the most health-promoting and anti-inflammatory foods you can add to your diet. They are rich in antioxidants, particularly polyphenols and flavonoids, which help protect cells from oxidative stress and can reduce inflammation, two factors that contribute to many chronic diseases.
Berries are also low in sugar and high in fiber, which supports healthy blood sugar levels and GI health. Eating berries daily has been associated with improved cardiovascular health, cognitive function, and healthy aging.
I recommend eating a variety of berries, including:
Blueberries, which are especially high in anthocyanins linked to brain health
Strawberries are a good source of vitamin C and antioxidants
Blackberries and raspberries, which provide more fiber than most fruits
Goji berries, used traditionally in Asian medicine and valued for their nutrient density
I recommend adding berries to breakfast foods such as oatmeal or yogurt, having them as a snack with a handful of nuts, or enjoying them as dessert alongside some dark chocolate. I always recommend buying organic berries, as they are commonly on the EWG’s Dirty Dozen list. If fresh, organic berries are cost-prohibitive, try organic frozen berries, which can be a less costly option and still high in nutrients.
Diana on Berries:
I’m not a big fan of the term “superfood,” but berries really are one. They’re also delicious, which makes them so easy to eat.
If you are someone who doesn’t love eating “healthy food” but wants to start eating better, berries are one of the best places to start. They’re naturally sweet, which makes them palatable, and they’re packed with fiber, micronutrients, antioxidants, and other anti-inflammatory benefits. They’re also such an easy way to give your kids a boost of nutrients.
The only downside to berries is that they can be quite expensive. While I do try to buy organic berries as often as possible (when they’re in season and priced well), that just isn’t realistic for us all the time, especially with how many berries my toddler can go through in a day.
Buying frozen organic berries and heating them in the microwave for a few seconds is one of my favorite ways to keep costs down. I also buy conventional berries, and I don’t feel guilty about it. This is one topic my dad and I disagree on; I think it’s better to add conventionally grown berries to your diet than not eat any berries at all.
I also want to make a point that all fruits offer benefits and healthy compounds, and that we don’t need to fear fruit, even those with a higher glycemic index. If we’re ranking them purely on health benefits, berries come out on top.
Cooking The Anti-Inflammatory Diet Food Pyramid Series: Berries
We recommend eating somewhere around 3-5 servings of fruit per day. Opt for a variety of fruits, but especially berries. Keep reading to learn more about how fruit is incorporated in Dr. Weil’s Anti-Inflammatory Food Pyramid, what berries we recommend, and how to use them, plus recipes!
Fruits
How much: 3 to 5 servings (one serving is equal to 1 medium-sized piece of fruit, ½ cup chopped fruit, ½ cup of dried fruit). Avoid fruit juice, which has a high glycemic load.
Opt for: We recommend eating a variety of fruit, but especially raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears, which have a lower glycemic load than some tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.
How Can You Eat More Berries?
1. Blend Into Smoothies
One of the easiest ways to increase your berry intake is to add a serving of berries to a smoothie alongside greens, a healthy fat (like flax or chia), and protein (like yogurt) for a balanced, blood sugar-friendly smoothie.
Try our new recipe: Creamy Berry Greek Yogurt Smoothie!
If you enjoy this article, try these other “Cooking the Anti-Inflammatory Pyramid” posts:
2. Add to Your Breakfasts
Top oatmeal, overnight oats, yogurt, or chia pudding with fresh or frozen berries. This adds natural sweetness, fiber, and antioxidants.
Try our Pumpkin Pie Overnight Oats recipe!
If you want more ideas on how to Cook The Anti-Inflammatory Pyramid, upgrade to VIP! You will have access to our entire content library, including all recipes, cooking tips, our takes on health trends, and more.
Keep reading with a 7-day free trial
Subscribe to Weil Nutrition Corner to keep reading this post and get 7 days of free access to the full post archives.