While the back-to-school-sale season is almost upon us, don't let go of savoring the fresh tastes of summer berries that can help boost your health all year.

Blueberries, strawberries, raspberries and blackberries are all concentrated sources of plant compounds called polyphenols. Other polyphenol-rich foods such as dark chocolate, tea and red wine have been shown to benefit heart health. And now the news is in about berries. A study published recently in the American Journal of Clinical Nutrition shows that eating a moderate amount of berries can benefit heart health three ways.

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Nutrition researchers in Finland added berries twice a day to the diet of middle-aged men and women. After eight weeks, tests showed lower blood pressure, higher HDL "good" cholesterol and less platelet aggregation, potentially preventing blood clots. So, adding beautiful blueberries to pancakes or sweet and colorful strawberries to smoothies not only adds eye appeal to the menu, it's a heart- healthy move, too.

Among the lowest in calories per ounce of any foods, berries are chock-full of nutrients, most notably vitamin C and the blood pressure-lowering mineral potassium. One cup of strawberries (53 calories) contains more than 100 milligrams of vitamin C, almost as much as a cup of orange juice. Strawberries are also rich in a potent plant compound called elagic acid, which is being studied for its anti-oxidant and anti-cancer properties.

One cup of blueberries (80 calories) offers similar amounts of vitamin C, potassium, folate and fiber. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their anti-oxidant capability. Blueberries came out on top, rating highest in their capacity to destroy cell-damaging free radicals. Anthocyanin, the blue-red pigment in blueberries and strawberries, is another powerful plant anti-oxidant that works with vitamin C to protect and repair skin cells. So, a bowlful of berries is good for health and beauty.

Berries are showing up in restaurants from breakfast time to cocktail hour, and that's part of a national trend toward more fresh fruit on all parts of the menu.

According to Mintel International Group, fresh fruit is becoming the star in soups, salads, desserts and beverages. From strawberry spinach salads to blueberry crumbles, it's easy to find anti-oxidants on the menu. At J. Christopher's many Atlanta locations, seasonal berries get to work early with breakfast choices such as blueberry pancakes; Belgian waffles with fresh strawberries; and parfaits made with fat-free vanilla yogurt, granola, strawberries and blueberries. Or end your day with a dessert crostata at La Tavola Trattoria in Virginia-Highland filled with blueberries and strawberries from Split Cedar Farm in Henry County. Desserts at Aria's in Buckhead are made with fresh raspberries from Flat Creek Farm in Swainsboro and blueberries from a farm in Covington.

Equally anti-oxidant-rich blackberries star in a freshly made mojito at Asian-inspired Steel restaurant in Midtown. The creative beverage credit goes to Corey Smith, who muddles blackberries with mint and lime, then adds the rum, simple syrup, lime juice, lemon juice and a splash of Fresca to finish. Garnish with a fresh blackberry and here's to your health.

Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating Healthy and Being Fabulous!" E-mail her at

carolyn@carolynoneil.com.