ByDR. MAYA ROSMAN

We all already know that berries are health bombs packed with vitamins and antioxidants. But what about the ones in the supermarket’s frozen section? Dr. Maya Rosman explains.

Do berries retain their nutritional value after freezing? The short answer: yes – and in some cases, it’s even better to choose frozen.
When it comes to preserving the nutritional value of fruits and vegetables – freezing is often the best choice. Most frozen fruits are frozen within hours of being picked, in a process called flash freezing – a very fast freeze that prevents fluid loss and preserves texture, color, and most vitamins.
Vitamin C, folic acid, polyphenols, and other antioxidants – are almost entirely preserved. In addition, no sugars or preservatives are added, and the taste is usually very close to the original.

What’s in Berries?
Berries – such as strawberries, blueberries, raspberries, currants, wild blueberries, cranberries, and even mulberries – are among the richest foods in active compounds that promote health.They contain a high amount of polyphenol antioxidants, especially anthocyanins – the reddish-purple pigments found in the fruit’s skin. These compounds have been studied in dozens of studies and found to contribute to:

• Reduction of chronic inflammation in the body
• Improvement in blood sugar and cholesterol regulation
• Promotion of proper blood flow
• Protection of brain cells and support for memory and learning abilities: In a study published in Nutrients, it was found that daily consumption of blueberries for 12 weeks significantly improved cognitive function, memory, and cerebral blood flow in adults with mild memory decline. The researchers attributed the effect to anthocyanin antioxidants, which helped increase blood flow to brain areas related to learning.

• In addition, berries are an excellent source of vitamin C, which is important for strengthening the immune system, maintaining healthy skin, and reducing oxidative damage in cells.

• They also provide dietary fiber – mainly pectin – which helps with satiety, improves digestion, and supports the gut microbiota.
• Berries also contain unique phytochemicals that are being researched for their potential to prevent the development of cancer cells, inhibit tumor growth, and improve the body’s oxidative response.
• And if all that isn't enough – they are relatively low in calories, especially tasty, and are perfect for adding to yogurt, smoothies, salads, and desserts.

Calories – And How Much Should You Eat?
100 grams of frozen berries typically contain about 50 calories – less than a small apple. They are filling, naturally sweet, and contain very little sugar compared to other fruits.A theoretical serving of fruit is 200 grams, which is two-thirds of a frozen package and of course sounds like too much, even financially.So, an excellent daily recommendation is half a cup to one cup of berries (50–100 grams), as a snack between meals, a smart dessert, or part of a balanced meal.