two hands holding a bunch of summer berries

Summer Berries: Benefits + Recipes

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Summer is the best time to buy berries like blueberries, strawberries, blackberries and raspberries because they are in peak season, meaning they are at their freshest, most flavorful, and abundant. That means they taste better and are higher quality than off-season berries. The increased availability of berries during summer can also to lower prices, making them more affordable and accessible. Plus, the vibrant colors and juicy textures of summer berries make them a tasty addition to various dishes and beverages, adding a burst of freshness and nutritional value to your meals. 

If you need some science-backed healthy reasons to support your berry-eating habit this summer, here are three to consider:

1. Rich in Antioxidants

Berries are packed with antioxidants that help protect your body against oxidative stress and damage caused by harmful molecules called free radicals. The high levels of antioxidants found in berries are attributed to their vibrant colors. Antioxidants, such as anthocyanins, flavonols, and ellagic acid, present in berries, have been linked to numerous health benefits, including reduced inflammation, improved cognitive function, and a lower risk of chronic diseases like heart disease and certain cancers.

2. High in Fiber

Berries are excellent sources of dietary fiber. Fiber is essential for maintaining a healthy digestive system, regulating blood sugar levels, and promoting feelings of fullness, which can aid in weight management. Additionally, dietary fiber acts as a prebiotic, promoting the growth of beneficial bacteria in the gut, which is crucial for a healthy gut microbiome. Consuming fiber-rich foods like berries has been associated with a reduced risk of obesity, type 2 diabetes, and cardiovascular disease.

3. Nutrient Dense

Berries are not only delicious but also highly nutritious. They are low in calories and fat while being rich in essential vitamins, minerals, and micronutrients. For instance, strawberries are an excellent source of vitamin C and manganese, while blueberries are packed with vitamin K and manganese. Berries also provide important micronutrients like folate, potassium, and antioxidants. Incorporating a variety of berries into your diet allows you to benefit from their nutrient profile, which supports overall health and well-being.

Now that you can feel good about popping those berries into your diet, here are four easy, healthy recipes you can try!

Berry Yogurt Parfait


  • 1 cup Greek yogurt
  • 1/2 cup mixed berries (strawberries, blueberries, blackberries, and raspberries)
  • 2 tablespoons honey or maple syrup
  • 1/4 cup granola or crushed nuts (optional)


  • In a glass or a bowl, layer Greek yogurt, mixed berries, and honey or maple syrup.
  • Repeat the layers until all the ingredients are used.
  • Top with granola or crushed nuts for added crunch.
  • Serve immediately and enjoy!

Mixed Berry Protein Smoothie


  • 1 cup mixed berries (strawberries, blueberries, blackberries, and raspberries)
  • 1 banana
  • 1 cup almond milk or any other milk of your choice
  • 1 scoop vanilla PRO7EIN Synthesis protein powder
  • 1 tablespoon honey or maple syrup (optional)
  • Ice cubes (optional)


  • In a blender, combine mixed berries, banana, almond milk, and honey or maple syrup.
  • Blend until smooth and creamy.
  • Add ice cubes if desired and blend again.
  • Pour into glasses and serve chilled.
  • Berry Spinach Salad

Berry Spinach Salad


  • 2 cups fresh spinach leaves
  • 1 cup mixed berries (strawberries, blueberries, and/or blackberries)
  • 1/4 cup sliced almonds (optional)
  • 2 tablespoons crumbled feta cheese 
  • Balsamic vinaigrette dressing


  • In a large salad bowl, combine fresh spinach leaves, mixed berries, sliced almonds, and crumbled feta cheese.
  • Drizzle with balsamic vinaigrette dressing and toss gently to coat.
  • Serve immediately as a refreshing salad.

Berry Quinoa Salad


  • 1 cup cooked quinoa
  • 1 cup mixed berries (strawberries, blueberries, blackberries, and raspberries)
  • 1/4 cup chopped fresh mint leaves
  • 1/4 cup crumbled goat cheese or feta cheese
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • Salt and pepper to taste


  • In a large bowl, combine cooked quinoa, mixed berries, chopped mint leaves, and crumbled cheese.
  • In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  • Drizzle the dressing over the quinoa mixture and toss gently to combine.
  • Serve chilled as a nutritious and filling salad.

Feel free to adjust these recipes based on your preferences and ingredient availability. Enjoy your summer berry creations!