Strawberries - The signs of summer are now appearing: the “U-PICK STRAWBERRIES” signs.  Mid June marks the start of our local fruit season with naturally sweet and juicy strawberries. 

Beyond their delicious flavor, local strawberries are high in vitamin C, folic acid, potassium and fiber. You need only seven medium strawberries to obtain 141% of the recommended daily allowance of vitamin C. However, why stop at seven when you have barely consumed 46 calories of a delightfully sweet, fat-free treat.

In addition, strawberries are high in natural antioxidants such as ellagic acid and anthocyanins. These compounds help our bodies battle damaging free radicals; advancing heart health, reducing the risk of certain types of cancer, and boosting total body wellness.

The immediate reward for strawberry eaters is equally fulfilling as the long term health benefits. Strawberries add interest, lively color and flavor to both indulgent and healthy recipes. Enjoy them fresh, with shortcake, on ice cream, in a smoothie, or tossed into cereal, salads or yogurt. Stock the freezer with washed hulled berries or make some jam or jelly. 

Blueberries - Revered for centuries in North America, our native blueberries are gaining popularity worldwide as a delicious treat that doubles as a powerful disease fighter.  

Blueberries rank number one in antioxidant activity when compared to 40 other fresh fruits and vegetables. The anthocyanin pigments that make blueberries blue are thought to be the major antioxidant responsible for the high health benefit of blueberries.  Antioxidant compounds help our bodies neutralize harmful by-products of metabolism called free radicals; advancing heart health, reducing the risk of certain types of cancer, and boosting total body wellness. 

Researchers have specifically linked eating blueberries with a reduction in the build up of so called "bad" cholesterol that contributes to cardiovascular disease and stroke, an easing of eye fatigue and a slowing of age-related loss in mental capacity. People who ate a cup of blueberries a day have performed 5 to 6 percent better on motor skills tests than the control group. 

Another compound found in blueberries that inhibits bacteria likely plays a role in promoting urinary tract health and reduces the risk of infection. It appears to work by preventing bacteria from adhering to the cells that line the walls of the urinary tract.

The immediate reward for blueberry eaters is equally fulfilling as the long term health benefits. Enjoy them fresh, in a muffin, on waffles or ice cream, in a smoothie, or tossed into cereal, salads or yogurt. Stock the freezer with bags of berries that have been rinsed and initially frozen spread out on a baking sheet.

Get your blueberries at their peak freshness and flavor at your local New York farm or market from mid July through September.

Raspberries - Plump, juicy raspberries are a perennial summer favorite. These delicate fruits receive rave reviews for their delicious sweet flavor and they are also nutritional powerhouses, as well. 

Raspberries are rich in vitamins A, C, E and folic acid, iron and potassium.  They are packed with fiber, some in the form of pectin, which has been linked with lowering cholesterol. These tasty treats are also relatively low in sugar, so they won’t stimulate severe insulin swings if eaten in moderation.

In addition, raspberries are high in natural antioxidants including anthocyanins and phytochemicals such as beta-carotene and ellagic, coumaric and ferulic acids. These compounds help our bodies battle damaging free radicals; advancing heart health, reducing the risk of certain types of cancer, and boosting total body wellness.

The immediate reward for raspberry eaters is equally fulfilling as the long term health benefits. Raspberries add interest, lively color and flavor to both indulgent and healthy recipes. Enjoy them fresh, on ice cream, in a smoothie, or tossed into cereal, salads or yogurt. Stock the freezer with bags of berries that have been rinsed and initially frozen spread out on a baking sheet, or make some jam or jelly. 

New York locally field grown raspberries are available from July into October. Look for them in all colors red, black, purple and golden.