Blueberries are delicate, small and round. Ripe blueberries are plump and deep blue in color. They have a gray natural waxy coat that protects them from moisture. This coat is called bloom and keeps the berries juicy. Ripe, deep blue indigo berries have a surprisingly green flesh as well.

Blueberries are rich in antioxidants known as flavonoids and are a great source of dietary fiber, as well as low in fat and high in vitamin C. They help the body process nutrients, carbohydrates, and protein. Just 150 grams of blueberries per day can satisfy your daily fiber requirement.

In addition, blueberries keep you full longer and can provide almost 25% of your daily vitamin C requirement. Right now, researchers are pursuing the link between blueberries and cancer prevention, brain health, insulin response and cardiovascular health.

Our Favorite Ways to use Blueberries — Blueberry Crisp, Blueberry Peach Burrata Salad & Blueberry-Lemon Pancakes

The kiwi is a small fruit approximately 3 inches long. It weighs about four ounces and has a green flesh. The outer skin is fuzzy brown. The inside of a kiwi contains rows of tiny, black, edible seeds. The fruit has a soft texture and a sweet but unique flavor.

Kiwi fruit are rich in vitamins A, K, E and B, potassium, copper, folate, and fiber. Research shows that kiwi fruit help with digestion, cardiovascular health, and bone health. Kiwi has also been shown to help with better sleep and healthier skin.

Our Favorite Ways to use Kiwi — Kiwi Lime Sorbet, Kiwi Granola Parfait & Strawberry Kiwi Tart

A grape is a fruiting berry that grows in a cluster. Grapes feature semi-translucent flesh encased inside smooth, thin skin. Some varieties contain edible seeds while others are seedless.

There are around 8000 varieties of grapes. Grapes are rich in vitamin C, vitamin K and powerful antioxidants which help boost your immunity, promote better sleep, improve the heath of your heart, protect your eyes, and keep you well hydrated.

Our Favorite Ways to use Grapes — Frozen Sour Grapes & Homemade Grape Jelly