Whether you eat them fresh, frozen or in a smoothie, berries are a nutritional powerhouse. They are full of antioxidants and a variety of vitamins that help fend off free radicals, contain anti-aging qualities and are great tasting too. They will keep your skin glowing, and reduce lines and wrinkles. Here’s a breakdown of these delicious treats.

Blueberries

These are packed with antioxidants and fiber. One of the few naturally blue-hued foods on the planet, these are little nutritional powerhouses. They’ve also been shown to improve insulin sensitivity, and could help lower blood pressure. Blueberries also help protect your memory. There are too many benefits of these tasty nuggets to leave them on the shelf.

Raspberries

These are high in fiber, vitamin C as well as containing calcium, magnesium, potassium and bone-building vitamin K. There are also a good source of B vitamins, including folic acid and niacin. The antioxidants help fight free radicals and they may also be a natural treatment for arthritis.

Cranberries

This tart berry makes a great addition to trail mix or granola. An excellent source of vitamin C the cranberry may prevent E. coli from clinging to cells along the walls of the urinary tract. They can also reduce the risk of kidney stones. Be aware that most brands of cranberry juice are loaded with sugar, which completely defeats the purpose of these powerhouses. Drink it unsweetened; mix it with half a glass of apple juice.

Strawberries

This is the only fruit with the seeds on the outside. They are an excellent source of vitamin C and K, fiber and flavanoids. They are also high in antioxidants. Research has shown they can reduce the risk of cardiovascular disease and high blood pressure. Unfortunately, strawberries are among the most heavily sprayed with pesticides, so buy organic if you can.

For a great fruit salad, use all of these berries together; it makes a great dessert and it’s much healthier than chocolate cake. You can create delicious foods or drinks that incorporate berries such as a berry fruit smoothie. Healthy food doesn’t need to be boring or tasteless. Experiment with your own ideas and recipes.

Local farmers markets usually have an abundance of these berries, and you will be supporting your local economy in the process. Better yet, try growing your own for even greater benefits. There is nothing more satisfying than growing some of your own food. Most nurseries have seeds and plants that are already in the development phases and knowledgeable botanists can help you get started. A vegetable garden is also a good idea and depending on your climate, you can grow some of your own food all year long.

Berries are among the healthiest foods you can eat so ensure that you have at least one cup every day. Incorporating healthy foods such as berries into your daily diet will not only help you fuel your body with nutrients, but it will help in the long run in your fight against aging.