The Safe Way Strawberries, Raspberries, and Blueberries Health researchers have determined that increased consumption of fruits and vegetables leads to reduced risk of heart disease and cancer. Nutritionists at the National Cancer Institute and other health professionals recommend eating at least five servings of fruits and vegetables a day. Berries are rich sources of vitamin C, folic acid, and dietary fiber.
Raspberries have the most dietary fiber of any fruit.
Berries do not ripen after picking, so select berries that are fully ripe. Berries should have full color, be firm, plump, and free from decay and mold. Look for stains on containers which indicate crushed or bruised fruit. Consumers are sometimes concerned that these contaminants may taint berries. No food is risk free from contamination.