What are your favorite summer berries? Berries are juicy, tasty, and packed with nutrients, making them the perfect snacks for kids. Besides being a wonderful source of vitamins, minerals, and fibre, each variety comes with different phytonutrients that give them their distinctive colours and health benefits.

Berry picking is a fun summer activity to do with the kids. It is a great opportunity to connect with nature, support local farmers, and teach children where their food comes from. Children get to engage all their five senses and feel a sense of accomplishment from their own collection. There are many types of berries to choose from depending on their seasonal availability.

Blueberries

Available in: July, August, September

Nutrition: Blueberries contain a high level of a blue-violet pigment called anthocyanin. It is a powerful antioxidant beneficial for eye, cognitive, and heart health.

Fun Fact: Blueberries are Canada’s most exported fruit.

Currants

Available in: July, August

Nutrition: Currants are an excellent source of anthocyanin and vitamin C. Vitamin C helps support a healthy immune system and enhances the absorption of iron found in plant-based food which is essential for red blood cell production.

Fun Fact: Blackcurrants carry almost four times the amount of vitamin C as oranges.

Raspberries

Available in: June, July, August, September, October

Nutrition: Raspberries are one of the lowest-sugar berries. They are known for their high ellagic acid content that helps reduce oxidative stress and inflammation.

Fun Fact: Raspberries can be red, purple, yellow, or black. “Black raspberries” are not the same as blackberries.

Field Strawberries

Available in: May, June, July, August, September, October

Nutrition: Strawberries are rich in folate which is crucial for proper growth and development in children.

Fun Fact: Strawberries are the only fruit with seeds on the outside. The average strawberry has 200 seeds.