Add bright, healthful strawberries, blueberries, blackberries and raspberries to your plate this winter

If winter white is starting to look bland, add the bright colors of berries to your plate. In addition to their delicious, fresh flavors, berries pack a nutritional punch of vitamins, calcium, dietary fiber and antioxidants. According to a large-scale study conducted by Harvard researchers and published by the journal Annals of Neurology, a high intake of flavonoid-rich berries like blueberries and strawberries may provide health related benefits to older adults.

One cup of fresh berries contains:

Strawberries (halved):Approximately 149 percent of the Daily Value of vitamin C, which aids normal growth and development

Blueberries: Approximately 28.6 micrograms of vitamin K (nearly 36 percent of the Daily Value), which helps maintain healthy blood flow

Raspberries: Approximately 41 percent of the Daily Value of manganese, which is necessary for proper bone Development

Blackberries: Approximately 7.5 gramsof dietary fiber (nearly 30 percent of the Daily Value), which supports healthy digestion and helps maintain blood sugar and cholesterol levels