You’ll get a blast of sugar in your mouth if you eat a handful of berries. They’re equally delicious for breakfast and dessert. However, evidence shows that berries have a slew of health benefits, including improving cognitive function, preventing cancer, and reducing blood pressure.
Berry’s beauty alone should be enough to convince you that nature’s candy is good for you. The highest levels of nutrients, especially antioxidants, are found in vibrant, brightly colored fruits and vegetables. Berries are high in vitamins and minerals, making them an ideal addition to a balanced diet.

Here are 5 ways you can incorporate berries in your diet:

  • Overnight oats for breakfast: It may seem like an oxymoron to have a good, filling breakfast that is also simple to prepare, but it isn’t. Apart from the nutritional benefits of berries, overnight oats are easy to make and are a rich source of fiber and protein. In a bottle, combine equal parts Greek yogurt, almond milk (or your preferred milk) and oats and set aside overnight. In the morning, make a cocktail with your favorite berries and combine all of the ingredients for a delicious start to your day. Add a teaspoon of pure vanilla extract to the yogurt for extra flavor.
  • Lunch/Dinner Salad: If you like a variety of flavors, adding berries to your salad might be a tasty combination. Combine strawberries and blueberries with toasted almonds, grilled chicken strips, and feta cheese in a salad full of vegetables.
  • Mixed berry parfait for dessert: If you have a sweet tooth, know that you can substitute a fruit-rich replacement for high-sugar desserts. Rinse a variety of berries and crumble shortbread cookies, separating them into different cups. Combine one 8-ounce package cream cheese, 12 cup condensed milk, 14 cup fresh lemon juice, and one teaspoon vanilla extract in a hand mixer. Refrigerate the mixture for 2 hours, or until it has set. Then fold in a quarter cup of ice. Add the whipping cream to the batter and stir until the texture is uniform. Layer the cookie crumbs, berries, and batter in a cocktail glass or bowl until you hit the top of the dish.
  • Berry smoothie for beverage: Drinking the berries is the most convenient way to consume them. In a blender, combine 1/2 cup Greek yogurt, 1/2 cup water, 1 cup frozen berries, 1 banana, and 1 teaspoon honey. To tailor the quality of your smoothie, adjust the proportions. Add one tablespoon of flaxseed for additional health benefits. When berries aren’t in season, frozen berries are the most cost-effective and easy way to enjoy them.
  • Snack ideas, Berries dipped in yogurt: While you might be programmed to eat popcorn when watching a movie, did you know that the Cornell Food and Brand Lab discovered that people eat more when watching sad films and eat mindlessly when watching action films? If mindless eating is an issue, try substituting yogurt-covered berries for popcorn so you’re eating something healthy for your core. Wash the blueberries, raspberries, and strawberries, then cut the strawberries into cubes close to the blueberries’ size. When the fruits are fully dry, generously coat them in Greek yogurt and spread them out on a parchment-lined baking sheet. Remove from the tray after 45 minutes to an hour of freezing.

Kritika is a freelance content writer at