RED is the color mostly associated with love, bravery, and at times, anger. However, in food science, this highly pigmented color is associated with greatly valued nutrients, anti-oxidants and many other vitamins and minerals. 

The most commonly known naturally red-colored fruits are from the Berry family - Strawberry, Raspberry, Mulberry, Cranberry, Red Currants - and depending on what continent in the planet you live, there is always a variety or two of these very nutritious fruits. 

According to history, native Americans were the first who tried to preserve the berry fruits in the form of jam. But the European countries started its cultivation in the 17th century. In the berry family, strawberries were the mostly cultivated variety in commercial agriculture. In recent years, with the aid of research, other types of berries (e.g., ACAI and goji berries) are gaining attention among consumers especially on the wellness industry.

What are the benefits of this brightly colored juicy fruit and how much should a person take in order to get the maximum benefits? 

All types of berries are high in fiber - 100 grams or approximately half cup can give you as much as 6 grams of fiber. High fiber foods are said to be beneficial in maintaining normal blood glucose levels and improved blood circulation thus preventing high blood pressure. It is also helpful in keeping the cholesterol levels in the blood in check. 

Berries are rich in phytochemicals (gives our cells a boost to fight cancer cells) such as anthocyanin, flavonols and ellagic acid. Most of which are highly concentrated on the skin so remember to not peel off those skins when enjoying your serving of berries but wash properly to remove any impurities such as pesticides

These little fleshy and juicy fruits are high in vitamins and minerals. One serving of strawberry for example can already provide your daily Vitamin C requirement. Some types of  berries are also rich in folate (aids in red blood cell production), manganese, potassium and Vitamin K. These vitamins and minerals also play important roles in keeping our cardiovascular system healthy most notably the integrity of the blood vessels. 

Moderate and varied consumption of berries should also be taken into consideration to obtain the full benefits. In one recent study, it was noted that a minimum of three servings per week of mixed berries (strawberry and blueberry mostly) is the best way to obtain the maximum benefits. That is half a cup per serving and it can be consumed right away as part of your breakfast or snacks in the middle of the day!  

If on any occasion you are heading to your supermarket, do not forget to put in your shopping cart a bag of fresh berries. You can freeze the rest if you cannot consume it right away, keeping most of the nutrients intact. Dried and canned berries have nutrient loss during processing, thus fresh is better. Eat your berries in combination with other foods such as nuts and vegetable for better health benefits. 

One can get to feel the joy of eating when there is a variety of flavors and colors. And always remember, moderation is always part and parcel of keeping our health.