by Therese Burkhart of Enterprise Application Services

Blueberries, strawberries, blackberries, raspberries, cranberries, huckleberries, bilberries, gooseberries, loganberries, lingonberries… so many choices to use for those eye-catching and scrumptious Fourth of July desserts! Did you know that even grapes, cherries and currants are in the berry family?

So what’s the big deal about berries? Not only are they natural and sweet, they are chock full of goodness for you. High in anti-oxidants and vitamins, these fruits are also low in calories and good for your digestive system. In fact, according to www.nutrition.about.com, berries contain phytochemicals and flavonoids that may help to prevent some diseases.

How good are they for you? Good Housekeeping details the benefits of the following berries:

· Blueberries have powerful antioxidant compounds that may improve memory and coordination. Blueberry is the super-berry of antioxidants.

· Raspberries are loaded with fiber, and have high levels of antioxidants as well.

· Strawberries are a cancer fighter. One half cup provides 57 percent of your daily requirement for vitamin C.

· Blackberries help fight cancer and inflammation and may also reduce the risk of heart disease. They're also a great source of fiber.

· Elderberries, black currants, and chokeberries have high antioxidant content, although these berries are not as commonly found in your local grocery as other berries.

Some of the lesser known berries, such as huckleberries, bilberries, lingonberries and loganberries have long been used in family recipes, including pancakes, muffins, jams, jellies, and sauces. Additionally the currant is becoming a contender in the juice market, and as we become more globally intertwined, berries that were once less accessible to us we now can get at markets such as Whole Foods and Fresh Market. Don’t forget frozen! These berries contain the same goodness and nutrition even frozen, and they can be used in pies, crips, as well as mixed in with home-made ice cream and smoothies.

So when making your salads, desserts and snacks this Fourth of July, don’t pass up the opportunity to add nutritional value to your food by throwing in some berries!