Weeeeeek seven!!! Happy week seven of the Top 10 Foods for Runners series, everyone! My my, time sure does fly when we’re learning how to nourish our bodies, doesn’t it? This week’s Top 10 pick: Berries. The gamble of the produce section. Also, in my case, the impulse buy of the produce section.

Berries can be expensive. Half the time the carton you buy from the store is either mushy, flavorless, or underripe. They stain easily and go bad quickly, but even with all those odds stacked against them, they still deserve their place as a Top 10 pick.

A nice thing about berries is that they are very easy to incorporate into meals or favorite treats. For example, judgemental people may look down upon you for being happy and eating ice cream, but if you top it with berries, they will applaud your life choices. Same goes for pancakes, muffins… and pretty much dessert of any kind. Thanks, berries.

But seriously, picture your typical plan bowl of cereal. Montone, bland… Just like the day you’re about to have. Throw on some berries and KA-POW, your breakfast has color and flavor and life! Your day just got so much better! Thank goodness for berries, the true breakfast heroes.

So yes, they are delicious and colorful. But so are many other things that are both cheaper and more convenient (Skittles, anyone?) Let me take a moment to explain why these little guys are so beneficial to you not only as a runner but as a human being born with the desire to live a moderately-highly healthy lifestyle.

Berry Benefits

When I was doing my intensive research for this series, berries mentioned in almost every previously created top 10 list. However, a more specific member of the loosely interpreted berry category was mentioned: Cherries. Now, before you gasp in horror, I know cherries aren’t technically berries. They have a pit and all that. But they carry so many of the same nutrients as what are commonly referred to as berries that we’re just going to go with it, okay? Trust me, I’m a scientist. Not really, but you should still trust me. So while cherries are the best choice for runners by popular vote (and I’ll explain why), other berries make extremely valuable additions to your diet.

• Cherries: High in specific antioxidants that help promote cell and tissue health. Cherries are also high in substances that reduce joint and muscle discomfort. They also contain melatonin, which helps promote a healthy sleep cycle. Cherries are filled with vitamin C, potassium, folate and iron. They also help fight against inflammation and symptoms of arthritis and gout.
• Blueberries: Packed full of antioxidants. Antioxidants can slow the aging process and reduce cell damage that can lead to cancer. Blueberries also help reduce the risk of heart disease, cataracts, varicose veins, hemorrhoids, glaucoma, and peptic ulcers.
• Strawberries: Antioxidants in strawberries help protect the brain and help fight diseases. They are an excellent source of excellent source of potassium, fiber, many B vitamins, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium and copper.
• Raspberries: A good source of fiber, antioxidants, vitamin C, K, and manganese.
• Blackberries: Other than being high in antioxidants, blackberries have some of the highest amounts of substances your body uses to fight chronic disease and cancer: vitamins C, E, and ellagic acid. They are also high in soluble fiber, which is known to lower cholesterol.
• Gogi Berries: Protects the liver from contaminants. Composed of 18 essential amino acids, 21 trace minerals, vitamins B1, B2, B6, and E, linoleic acid, selenium, germanium, and more beta-carotene than a carrot, which is important for eye health.
• Acai Berries: Have high amounts of anthocyanins, a substance associated with heart health and lowered levels of cholesterol. They also have crazy amounts of antioxidants, twice the amount of blueberries.

How to get the Best Berries

Although your average grocery store would have you believe otherwise, berries are not always in season. There is no point paying an arm and a leg for a pint of sub-par berries. So buy fresh when in season, but otherwise, go with frozen berries! They are frozen at the peak of freshness and (obviously) last longer than the fresh stuff. If you do buy fresh, try out a farmer’s market or even pick your own if you can. Try to get your berries as close to the source as possible. That way, fewer nutrients are lost along the way. And although it comes as no surprise, it’s worth mentioning that if you can afford it, organic is always the best way to go.

Spring: Strawberries

Summer: Blueberries, blackberries, cherries, raspberries, strawberries.

Fall: Raspberries

Winter: Everything dies. Eat frozen fruit.

Recipes

Apart from, “Make the dish, throw berries on top,” you can actually use berries in other, slightly more exciting ways! I used cherries (frozen) in my recipes, but feel free to swap out cherries for your favorite berry.

 

 

Sources

• https://www.globalhealingcenter.com/natural-health/healthy-berries/
• https://www.healthline.com/nutrition/8-healthy-berries#section9
• http://blog.halegroves.com/runners-eat-cherries/
• https://snaped.fns.usda.gov/seasonal-produce-guide