July is National Picnic Month, Anti-Boredom Month and Blueberry Month. Seems like picnics and blueberries can certainly help to take the boredom out of your nutritional world!

Did you know that blueberries are the most popular berry in the United States? One of my favorite memories of a summer spent in Pennsylvania is of picking wild blueberries and then using some of them to make muffins.

Blueberries, strawberries, raspberries and blackberries all make very colorful, tasty and nutritious additions to any meal. But, now we are learning that they provide many more health benefits than was previously known. In fact, these four berries are on the list of the top 20 foods with the most antioxidants.

We’ve known for a long time that these berries are low calorie sources of vitamin C, fiber, potassium and folate. More recently, it’s been discovered that they contain phytochemicals, plant ingredients that likely promote your health and prevent chronic disease. Among the phytochemicals in berries are the antioxidants, quercetin, flavonoids, anthocyanins, ellagic acid and another tongue twister, pterostilbene! You don’t need to remember these unfamiliar names, but they may help to prevent or delay some of the effects of aging on vision and memory. They may also play a role in preventing heart disease and cancer. Blueberries and cranberries help to prevent urinary tract infections.

Try to include at least two cups of any fruit per day. Make berries part of that fruit equation, especially during the months when berries are plentiful and the cheapest. At other times of the year, use the frozen and canned versions. However, if you like the taste of fresh fruit better, fresh berries are now available at almost all times of the year in the grocery.

Berries should be refrigerated and not washed until you are ready to use them. Store them in their original container. They will taste their best if brought to room temperature before eating. Blueberries will last 5-7 days in the refrigerator, strawberries 2-5 days, blackberries 1-3 days and raspberries 1-2 days.

Berries are a great dessert or snack without anything added to them. They also make a great addition to your morning cereal. Try putting a few in your green salad for a new taste sensation.

Lesser known berries, which might be available in your locality that provide the same benefits, are loganberries, currants, gooseberries, lingonberries and bilberries.

Consider picking your own berries or buying them at a farm market stand to get their wonderful, fresh, warmed-by-the sun flavor. Have a berry rocking summer!