Celebrate National Fruits and Veggies Month: Powerhouse Fruits
September is National Fruits and Veggies Month! Discover powerhouse fruits like blueberries, blackberries, and raspberries, packed with antioxidants. Learn about their health benefits.
KITCHEN NUTRITIONWELLNESS AWARENESS
September 2026 is Fruits and Veggies More Matter Month.
I talk about the top 3 berries that can impact your health if eaten consistently. Blueberries, Blackberries, and Raspberries are Antioxidant Powerhouses.
I always try to have these three types of berries on hand. When fresh berries are available, I buy them, but I also keep frozen ones on hand for when they are out of season, as they are high in antioxidants.
What are Antioxidants and Free Radicals?
The Mayo Clinic defines Antioxidants as substances that may protect your cells against free radicals. Free radicals are unstable atoms in the body that contribute to aging and disease.
More research is needed in the area. There are still a lot of unknowns about free radicals. Specifically, why they affect human health and how to prevent free radicals from making people ill.
It is important to consume fruits and vegetables that are high in antioxidants. Harvard Health recommends the average adult eat at least 1 1/2 to 2 cups of a variety of fruits each day to enhance antioxidant activity.
Let's talk about these Top 3 Antioxidant Powerhouses!
Blueberries
Blueberries are high in fiber and low in sugar, so they will not cause your blood sugar to spike when eaten. For some reason, blueberries and warm oats always sound good to me, especially for breakfast.
Blueberries are rich in vitamin C, vitamin K, and manganese. Their high fiber content also helps maintain digestive regularity, making blueberries a valuable fruit for nutrition and overall health.
Nutritional Breakdown (Per 1-Cup Serving, Raw)
Calories: 84
Total Carbohydrates: 21 grams
Dietary Fiber: 3.6 grams (14% of Daily Value)
Sugars: 15 grams
Blackberries
Blackberries, omg, are so good. Especially when mixed with cashew butter to make a sandwich (peanut butter and jelly option). Talk about wholesome, nutritious recovery food after a workout.
Did you know that blackberries are packed with vitamins and fiber, and they contain one of the highest concentrations of antioxidants?
And they are second to the lowest in sugar among berries, which will not cause your blood sugar to spike
Blackberries are rich in anthocyanins, flavonoids, and ellagic acid. Blackberries help reduce cellular inflammation and aid digestion due to their high fiber content. This can help ease constipation. Basically, these berries will help to keep us regular.
Nutritional Breakdown (Per 1-Cup Serving, Raw)
Calories: 62
Total Carbohydrates: 13.8 grams
Dietary Fiber: 7.6 grams (27% of Daily Value)
Sugars: 7 grams
Raspberries
Last but not least, raspberries. They have the highest fiber and the lowest sugar of the three major berry types (blueberries, blackberries, and raspberries). This unique balance makes them the premier choice for steady blood sugar and optimal gut health.
I want to point out that raspberries have a massive amount of fiber. Because of this, fiber acts like a sponge, slowing down digestion, improving gut health, and keeping you full for hours. This is one of the most macro-friendly fruits you can eat.
Smoothie anyone! Add protein to the mix with some veggies, and you will have a PowerHouse Protein Smoothie that will keep you satiated for hours.
Nutritional Breakdown (Per 1-Cup Serving, Raw)
Calories: 64
Total Carbohydrates: 14.7 grams
Dietary Fiber: 8.0 grams (29% of Daily Value)
Sugars: 5.4 grams
Next time you go food shopping, add some berries to your cart. I know carbs get a bad rap, but there is such a thing as good carbs. The key is to choose the good ones and not simple carbs.
Studies suggest that antioxidants cannot reverse the effects of free radicals. What we can do is eat a well-balanced and healthy diet. And
limit sugary and processed foods.