It’s that time of year again: Everywhere you go it’s blueberry this or raspberry that. Trust me, I am not complaining–next to fresh peaches, I would take a fresh berry any day. And I have to say, one of the best gifts my parents ever gave me as a child was a love for picking berries. And such, it continues to be one of my favorite outings with my own kids.

When a parent tells me that their child does not “like” raspberries or blueberries, the first question I ask, is “have you ever gone and picked your own?” I have never met a child that, when tempted with big, beautiful berries in front of them, fresh from a vine or bush, can’t help but shove one (and then many more) in their mouth and become an instant fan. And the glory of coming home with ten or more pounds of berries? The possibilities are endless.

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Do we really need an excuse to eat chocolate? Well it seems we have more and more reasons to eat it these days. Most people don’t realize that chocolate, much like fruits and vegetables is plant derived. Dark chocolate bars, with high-cocoa content, are loaded with something called epicatechin. Epicatechin is a particularly active member of a group of compounds called plant flavoniods. Flavonoids help protect us by exhibiting anti-oxidant activity in the body.

And here is more good news, some of the fats in chocolate are actually good for you! The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid. Oleic Acid is a heart-healthy monounsaturated fat that is also found in olive oil. Stearic Acid is a saturated fat, but one which research is shows has a neutral effect on cholesterol. Palmitic Acid is also a saturated fat, however this one does raise cholesterol and increases the risk for heart disease. That means that only 1/3 of the fat in dark chocolate is bad for you. Not bad when you consider that alternative sweet treats such as baked goods are often loaded in partially hydrogenated fats, and excessive amounts of plant fats such as soy and canola oil which promote inflammation in the body.

In a study published in the journal Hypertension in August 2005, researchers from Italy found that dark chocolate may lower blood pressure in people with hypertension. The research also found that levels of LDL cholesterol in these individuals dropped by 10 percent. Another study showed that flavonoids in cocoa prevent fat-like substances in the bloodstream from oxidizing and clogging the arteries which will make blood platelets less likely to stick together and cause clots.

While a little dark chocolate can be good, a lot is not better. Chocolate is still loaded with calories. If you’re going to put more chocolate in your diet, you’ll have to cut back somewhere else. Don’t forget that a balanced diet, full of other plant based foods, and plenty of exercise is still the key to heart health.

So remember, pure cocoa powder ranks the healthiest amongst all chocolate products, followed by dark chocolate and milk chocolate. The way that cocoa powder and chocolate syrups are manufactured, removes most flavonoids and depletes the finished product of any health benefits. Avoid all chocolate products with artificial sweeteners and corn syrup and look for ones with high cocoa content. According to the Chocolate Manufacturers Association, dark chocolate contains about eight times the amount of polyphenol antioxidants found in strawberries. How about some chocolate covered strawberries? It is almost berry season.

– Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

Looking for a fun and healthy adventure for you and the kids this summer? Try berry picking. Kids of all ages (and parents/grandparents too!) can benefit from taking a trip to a local “U-Pick” farm to engage in some wholesome and delicious fun.

Allowing children to understand how food grows will ultimately awaken their senses to enjoy their food more (they can pick and eat). After picking, keep a bowl of fresh berries on the table to allow for grazing throughout the day. Let your kids know that this is a great healthy snack that they can much on any time throughout the day.

In addition to tasting great, berries are very high in phytochemicals such as antioxidants and bioflavonoids. These types of nutrients have demonstrated a beneficial effect in numerous health conditions, including the prevention of oxidative and inflammatory stress on the lining of blood vessels and red blood cells.

When the cells in our body use oxygen, they naturally produce free radicals, or by-products, which can cause damage. Antioxidants act as “free radical scavengers” and can help to prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, and cancer are all known to be, in part, caused by oxidative damage.

In a test that measures the antioxidant potential of a variety of foods—the Oxygen Radical Absorbance Capacity (ORAC) test—blueberries came out on top. Wild blueberries, such as those found all over New England, have the highest ORAC value, with the larger blueberries coming in a close second. Blueberries also contain lutein, which is important for healthy vision. And best of all, a cup of blueberries has four grams of fiber and only 83 calories!

Raspberries are rich in anthocyanins, which is a powerful antioxidant, as well as cancer-fighting phytochemicals such as ellagic, coumaric and ferulic acid. Raspberries have 8 grams of fiber and only 64 calories per cup.

While berries are great eaten alone, they can also be made into muffins, cakes, scones and even homemade ice cream. One of my favorite ways to eat berries is with a scoop of fresh, home made whip cream. Also, throw them in a dinner salad for an extra special treat.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.