Berries are a beloved summer treat, but have you been giving each type a fair chance? From smoothies to salads, blackberries ripen just in time to be an essential item on your grocery list this summer. This juicy fruit is low in calories and high in vitamins and minerals that will keep your body healthy all summer long. In just one cup of blackberries, you receive 42 mg of calcium and 7.6 grams of fiber, according to the United States Department of Agriculture. Calcium keeps your bones and teeth strong, and fiber is critical for good digestive health. Both calcium and fiber boost your immune system, keeping you healthy for your summer adventures.

Blackberries are an extremely versatile fruit and can be mixed into yogurt, frozen or baked into
a pie, muffins or a blackberry cobbler. Get your kids active in the kitchen by making jam for their sandwiches, too! For an adults-only treat, try blackberry-rosé ice pops after a long day at the beach.

The shinier and more plump the blackberry looks, the fresher it is. Blackberries are also rich in antioxidants and magnesium, essential for healthy brain function, according to the book Nutrition and You. Xylitol, a low-calorie sugar substitute, is also found in blackberries and helps regulate blood sugar levels. Pick up some blackberries at your local neighborhood farmers market or grocery store.

by Morgan Hill