Berries are small, soft, round fruits of various colors, mainly blue, red or purple. They have a sweet or sour flavor and are often used in preserves, jams and desserts.
Here are 8 of the healthiest berries you can eat:
1. Blueberries:
Blueberries are popular berries that are an excellent source of vitamin K.
One cup (148 grams) of blueberries provides the following nutrients:
- Calories: 84
- Fiber: 3.6 grams
- Vitamin C: 16% of the Daily Value (DV)
- Vitamin K: 24% of the DV
- Manganese: 22% of the DV
Blueberries also contain antioxidant polyphenols called anthocyanins.
Anthocyanins in blueberries may reduce oxidative stress, decreasing the risk of heart disease in both healthy people and those at high risk for the condition.
- Additionally, blueberries may improve other aspects of heart health:
- lower LDL (bad) cholesterol in the blood
- reducing the risk of heart attack
- improve the function of the arteries
Blueberries may also reduce the risk of diabetes. Studies have shown that blueberries or blueberry bioactive compounds can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26%.
A large observational study showed that people who eat blueberries also have slower rates of cognitive decline, meaning their brains remain healthier as they age.
However, more research is needed to determine the exact role blueberries play in brain health.
2. Raspberries:
Raspberries are often used in desserts and are an excellent source of fiber.
One cup (123 grams) of raspberries provides:
- Calories: 64
- Fiber: 8 grams
- Vitamin C: 36% of the DV
- Vitamin K: 8% of the DV
- Manganese: 36% of the DV
Raspberries also contain antioxidant polyphenols called ellagitannins, which may help reduce oxidative stress.
One study showed that when cyclists consumed a drink containing raspberries and other berries, the oxidative stress caused by exercise significantly decreased.
The most commonly consumed raspberries are American red or European red raspberries. However, there are many different types of raspberries.
For example, black raspberries have also been shown to have numerous health benefits. In fact, they might be especially beneficial for heart health.
Studies have associated black raspberries with reduced risk factors for heart disease, such as blood pressure and blood cholesterol.
Other studies have shown that black raspberries can reduce inflammation in people with metabolic syndrome.
However, these studies were very small. More research is needed to confirm the benefits of black raspberries.
3. Goji berries:
Goji berries, also known as wolf berries, are native to China and used in traditional medicine. They have recently become very popular in the Western world.
One ounce (28 grams) of dried goji berries provides:
- Calories: 98
- Fiber: 3.6 grams
- Vitamin C: 15% of the DV
- Vitamin A: 42% of the DV
- Iron: 11% of the DV
Goji berries also contain high levels of vitamin A and zeaxanthin, both important for eye health.
A study of 150 older adults found that eating 14 grams of a proprietary milk-based goji berry formulation every day reduced age-related decline in eye health. This study, along with a second similar study, suggested that eating goji berries might increase zeaxanthin levels in the blood.
Like many other berries, goji berries contain antioxidant polyphenols. One study found that drinking goji berry juice for 30 days increased antioxidant levels in the blood of healthy Chinese seniors.
Another study found that drinking goji berry juice for 2 weeks increased metabolism and reduced waist size in overweight people.
While these studies are promising, they are relatively small. Thus, further research is needed.
4. Strawberries:
Strawberries are one of the most consumed berries in the world and also one of the best sources of vitamin C.
One cup (144 grams) of whole strawberries provides:
- Calories: 46
- Fiber: 3 grams
- Vitamin C: 94% of the DV
- Manganese: 24% of the DV
Strawberries are good for heart health. In fact, a study of more than 93,000 women found that those who ate more than 3 servings of strawberries and blueberries per week had a more than 30% lower risk of heart attack.
Other studies have shown that strawberries can reduce a number of risk factors for heart disease, including blood cholesterol, triglycerides and oxidative stress.
Strawberries can also reduce inflammation by reducing inflammatory chemicals in the blood, such as IL-1β, IL-6, and C-reactive protein (CRP).
Additionally, strawberries can help control blood sugar levels, which is important for preventing diabetes.
In fact, one small study found that when overweight people consumed strawberries with a high-carb, moderate-fat meal, they saw a reduction in insulin response.
Finally, another study showed that eating 2 ounces (60 grams) per day of freeze-dried strawberry powder reduced oxidative stress and inflammatory chemicals in people at risk of developing esophageal cancer.
5. Blackberries:
Blackberries are very similar to blueberries, so the two are often confused. Blackberries are native to Europe, while blackberries are native to North America.
A 3.5-ounce (100-gram) serving of blackberries provides:
- Calories: 48
- Fiber: 2.8 grams
- Vitamin C: 49% of the DV
- Manganese: 143% of the DV
Scientific studies have suggested that blackberries are effective in reducing inflammation.
Some have suggested that eating blackberries or drinking cranberry juice may reduce inflammation in people at risk for heart disease or metabolic syndrome.
Another study of 110 women found that eating blackberries for about 1 month reduced levels of endothelial markers linked to the development of heart disease. Blackberries have also been associated with a 1.2 cm (0.5 inch) reduced waist circumference and 0.4 lb (0.2 kg) weight.
A separate study found that a diet rich in blackberries, whole grains, and fish reduced blood sugar in people with high blood sugar levels.
Blackberries can also increase HDL cholesterol and reduce LDL (bad) cholesterol.
6. Açaí berries:
Açaí berries grow on açaí palms native to the Brazilian Amazon region. They have become popular health food supplements due to their high antioxidant content.
A 3.5-ounce (100-gram) serving of açaí berry puree provides:
- Calories: 60
- Fiber: 3 grams
Keep in mind that açaí berries are often eaten dried or freeze-dried, which can affect their nutritional content.
Açaí berries are one of the best sources of antioxidant polyphenols and may contain up to 10 times more antioxidants than blueberries.
When consumed as juice or pulp, açaí berries can increase antioxidant levels in the blood and reduce chemicals involved in oxidative stress.
Additionally, açaí berry pulp has been shown to reduce blood sugar, insulin, and blood cholesterol levels in overweight adults who consumed 200 grams per day for 1 month.
These effects have also been observed in athletes. In one study, drinking 3 ounces (100 ml) of an açaí juice blend for 6 weeks reduced blood cholesterol and oxidative stress after exercise, which may speed recovery from muscle damage.
The antioxidants in açaí may also help reduce the symptoms of osteoarthritis. A study of people with osteoarthritis found that drinking 4 ounces (120 ml) of açaí juice daily for 12 weeks significantly reduced pain and improved daily life.
7. Cranberries:
Cranberries are an extremely healthy fruit with a tart taste. That’s why they are rarely eaten raw. Instead, they are commonly consumed as juice or as cranberry sauce.
One cup (110 grams) of raw cranberries provides:
- Calories: 46
- Fiber: 3.6 grams
- Vitamin C: 16% of the DV
- Manganese: 11% of the DV
Like other berries, cranberries contain antioxidant polyphenols.
However, they are mainly consumed as a drink and most of these antioxidants are lost in the process of turning them into juice. So, cranberry juice doesn’t contain as many polyphenols as raw cranberries.
The best-known health benefit of cranberries is their ability to help reduce the risk of urinary tract infections (UTIs).
Some properties of cranberries prevent E. coli bacteria from attaching to the wall of the bladder or urinary tract, reducing the risk of infection.
Numerous studies have shown that drinking cranberry juice or taking cranberry supplements can reduce the risk of urinary tract infections.
Cranberry juice may also reduce the risk of other infections.
H. pylori is a type of bacteria that can cause stomach ulcers and gastric cancer. Numerous studies have shown that cranberry juice can prevent H. pylori to attach to the stomach wall, help prevent infections, and act as a complementary treatment to antibiotics.
Cranberry juice has also shown various benefits for heart health. Many studies have found that drinking cranberry juice can reduce:
- Cholesterol
- Blood pressure
- Oxidative stress
- “Stiffness” of the arteries
However, it’s best to avoid varieties of cranberry juice with a lot of added sugar and instead choose those labeled as 100% juice.
8. Grapes:
Grapes are widely consumed as a whole raw fruit or in the form of juice, wine, raisins or vinegar.
One cup (151 grams) of whole raw grapes provides:
- Calories: 104
- Fiber: 1.4 grams
- Vitamin C: 5% of the DV
- Vitamin K: 18% of the DV
Grape skin and seeds are an excellent source of antioxidant polyphenols. Studies have shown that grape seed polyphenol extracts can lower both blood pressure and heart rate.
However, many of these studies were small. And other studies say the effect of polyphenols on blood pressure remains unclear.
One large observational study found that eating grapes or raisins 3 times a week was associated with a 12% reduction in the risk of type 2 diabetes.
Another study found that eating 500 grams of grapes daily for 8 weeks reduced blood cholesterol and oxidative stress in people with high cholesterol.
Finally, grape juice may also benefit brain health. A small clinical study of 25 women found that drinking 12 ounces of Concord grape juice every day for 12 weeks significantly improved memory and driving performance.
The bottom line:
Berries are some of the healthiest foods you can eat. They are low in calories and rich in fiber, vitamin C and antioxidants.
Many berries have been linked to heart health benefits. These include lowering blood pressure and cholesterol, while reducing oxidative stress.
They can also help reduce the risk of type 2 diabetes and serve as great alternatives to snacks with added sugars.
Try eating a few servings of berries a week and try different types. Add them to your salads or use them as a healthy breakfast topping.