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July Is National Berry Month
By Patrice Powers-Barker, Ohio State University Extension,
Lucas County
The Truth Contributor
Just in time for the 4th of July, berries are
nutrition stars! Berries are high in Vitamin C and Vitamin
K. For example, one half cup of strawberries provides 70
percent the daily value of Vitamin C and one half cup of
blackberries and blueberries contain 18 percent the daily
value of Vitamin K. The seeds in raspberries and
blackberries are high in phytonutrients and also fiber (16
percent daily value of fiber for half cup).
In addition to vitamins, berries are also high in
phytochemicals. Phytochemicals, also known as phytonutrients
are natural compounds found in plant foods that can have
health benefits for people. In the history of nutrition
science, the research on phytochemicals is fairly new. This
information is not meant to treat, cure or prevent disease
but there is ongoing research to show the health benefits of
eating foods high in phytonutrients.
There are not specific recommendations for daily values of
phytochemicals but current nutrition recommendations are to
consume a diet high in fruits, vegetables and whole grains.
Some current research from Farm to Health Series:
Maximize Your Nutrients from Berries:
• Phytonutrients may protect from inflammation and cancers
of the mouth, colon, small intestine, and prostate.
• Antioxidants may help detoxify the small intestine to
improve immunity.
• A few studies have
correlated blueberry consumption with age‐related memory
loss and cardiovascular disease, but more research is
needed.
What berries are in season in northwest Ohio? The
availability of local berries depends on the weather and
other growing conditions and the time of year. July and the
following summer months are great times to find local
berries. June strawberries are finishing up for the season
but ever-bearing strawberries will be producing again later
this summer.
July is also known as Blueberry Month and raspberries come
in different varieties and colors like black raspberries,
purple raspberries, red raspberries and fall raspberries.
Blackberries will be in season towards the end of July and
August.
Why does it matter what’s in season? When food is ready to
be harvested, in season, it will often be at its lowest
price. With the best price to buy or pick your own, this is
a good time to buy or harvest extra and preserve it by
canning or freezing to use later. Buying from local growers
at farmers markets or farm stands helps support the local
economy.
When buying local, it is more likely that less time has
passed between the harvesting and eating the fruits. When
fruits travel from farther away, they are less likely to be
served at their peak freshness.
Is “fresh best?” Fresh produce is often considered to be the
best taste and nutrition level but there are a lot of
variables. If there is a short travel time between harvest
and eating that is often one of the top reasons listed for
eating local, fresh produce. Sometimes cooking or food
preservation methods can decrease the nutritional levels of
food since the food is exposed to excess heat, light and
oxygen. Other times, the preservation methods can actually
increase the phytochemical benefits!
One example is that canned tomatoes have higher lycopene
content than fresh tomatoes. Fresh may sometimes be best and
it is also recommended to eat a variety of colors of fruits
and vegetables in a variety of ways. Commercial and home
preservation techniques like freezing and canning allow us
to eat local produce all year long.
Ohio State University did research on produce in a Farm
to Health Series: Maximize Your Nutrients. The point of
this research was to look at different produce and compare
the nutritional levels between fresh, frozen, dried and
cooked produce.
The findings for berries show that drying greatly decreases
the vitamins and phytonutrients. Vitamins C and K as well
as the phytonutrients do not change from fresh to frozen
storage so frozen berries are a great option. When buying
or harvesting fresh berries, it is recommended that they are
used as soon as possible to prevent spoilage and vitamin C
loss. It is best to store fresh berries in the refrigerator
and eat within two to five days. Wash berries just before
serving by placing them in a colander and rinsing under cold
running water.
How easy is it to eat a half cup of berries as a snack, on
top of cereal or added to smoothies? Frozen berries are a
great addition to a smoothie as a way to chill the drink and
they pack have as much nutritional benefits as fresh
berries. Take advantage of July to enjoy fresh berries in
season!
Information from Farm to Health Series at
www.localfoods.osu.edu,
www.fruitsandveggiesmorematters.org
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