These sweet, earthy berries are an excellent source of vitamin C and fiber. Blackberries’ anthocyanin richness shows in their deep-purple color. Enjoy blackberries as a snack or in salads, sauces or desserts.
Adored for their deep-blue hue and sweet-tart flavor, fresh blueberries are a good source of vitamin C and fiber. Blueberries contain free radical scavenging compounds anthocyanins, resveratrol and alphatocopherol, which may provide heart health and cancer-fighting benefits. Enjoy fresh or cooked as a compote or baked dessert.
Believed to be a hybrid of raspberries, loganberries and blackberries, boysenberries provide vitamin K and are an excellent source of fiber and folate. Slightly sweeter than raspberries, boysenberries are delicious fresh or in baked desserts. Experience peak boysenberry flavor in July when the berries turn a deep maroon.
Fresh cranberries are an excellent source of vitamin C and fiber. Cranberries’ anti-adhesion properties may play a role in preventing recurring urinary tract infections. Cranberries release their full flavor when cooked. Savor fresh cranberries from October to December, or enjoy them dried and frozen year round.
Available in black, red and white varieties, currants are native to Europe. With a distinct tartness in a tiny package, currants are an excellent source of vitamin C and a good source of fiber. Black currants are best cooked or combined with other fruits in jam and jellies.
Goji Berry (Lycium)
Native to China, the bright red goji berry is not a botanical berry. Typically available dried in the U.S., goji berries are an excellent source of vitamins A and C. Traditionally, goji berries are prepared boiled as a tea.
Lingonberry (Alpine Cranberry)
A Scandinavian staple, lingonberries are a good source of vitamin C. Though lingonberries can be eaten fresh, they are most commonly used for juice, purees, jelly and jam in Northern Europe.
Whether red, gold or black, raspberries are low in calories and high in vitamin C and deliver a whopping 8 grams of fiber per cup. An intensely flavored and fragile fruit, raspberries keep for just two to three days refrigerated. In season May to November, raspberries are delicious fresh or in preserves.
A member of the Rosaceae family and not a botanical berry, strawberries are high in vitamin C and folate. Strawberry season peaks in May. Choose fragrant berries and enjoy them raw when in season. Use frozen strawberries when fresh are not available.