Berries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols. Eating berries may help prevent and reduce the symptoms of many chronic diseases.
You can consume berries raw or in preserves, jams, and desserts.
Here are eight of the healthiest berries you can eat.
are popular berries that serve as a source of vitamin K.
(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
called anthocyanins, which
oxidative stress. This can lower the risk of heart disease, type 2 diabetes, and neurological decline.
Eating blueberries as part of a nutritious diet may improve aspects of heart health by helping to:
lower LDL (bad) cholesterol in the blood
raise HDL (good) cholesterol in the blood
lower triglycerides
enhance the function of arteries
A
that explored the possible benefits of blueberries on the brain suggests that they may support brain health during aging by:
regulating inflammation
supporting neurons’ signaling pathways
supporting cell survival
improving
, the brain’s ability to adapt and form new pathways
are often used in desserts and are an excellent source of fiber.
(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
oxidative stress.
One
measured the impact of eating raspberries daily for 8 weeks in people at risk of prediabetes. Supplementing their typical diet with raspberries did not meaningfully affect participants’ glucose control, but it did improve markers of immune health.
A
in adults with prediabetes suggests that regularly eating red raspberries can positively impact the
, which refers to bacteria in the gut that help support digestion and immune function.
A
of adults who smoke cigarettes found that eating black raspberries reduced indicators of oxidative stress in mouth cells as well as in participants’ urine.
, also known as wolfberries, are native to China and historically used in traditional medicine.
(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
high levels of vitamin A and zeaxanthin, which are important for eye health.
A
notes that the components of goji berries may have various health effects, including:
antioxidant
anti-inflammatory
antimicrobial
neuroprotective
prebiotic
Some of these components may help fight cancer cells, improve insulin resistance, and stimulate immune cells, according to studies in test tubes and animals.
A
in humans suggests eating goji berries regularly during middle age may reduce the risk of age-related macular degeneration, the leading cause of age-related blindness.
Another
suggests that eating goji berries as part of a nutritious eating plan may also benefit blood lipid levels and reduce the risk of cardiovascular disease.
are a commonly consumed berry and a good vitamin C source.
(144 grams) of whole strawberries provides:
Calories: 46
Fiber: 3 grams
Vitamin C: 94% of the DV
Manganese: 24% of the DV
According to a
on the health benefits of strawberries, strawberries contain components that may support:
immune system function
cardiovascular health
anti-inflammatory activity
antioxidant activity
A
in adults with obesity suggests eating 2.5 servings of freeze-dried strawberries ground into a powder for 4 weeks can improve risk factors for cardiometabolic disease, including insulin resistance and LDL cholesterol.
In
, the same researchers determined that eating this same quantity of strawberry powder may also improve:
antioxidant status, which may reduce oxidative stress
inflammation
endothelial function, or the ability of the blood vessels to contract and relax
(huckleberries) are similar to blueberries. Bilberries are native to Europe, whereas blueberries are native to North America.
One
(100-gram) serving of bilberries provides:
Calories: 48
Fiber: 2.8 grams
Vitamin C: 49% of the DV
Manganese: 143% of the DV
According to the National Center for Complementary and Integrative Health (NCCIH),
suggests the following possible benefits:
may reduce inflammation and bleeding in the gums
may reduce muscle inflammation and soreness after physical activity
may help with eye fatigue
However, the NCCIH notes that these were all based on small studies, and more research is still needed.
Like blueberries, bilberries contain high amounts of anthocyanins, which may provide health benefits.
A
on people who had previously had a heart attack and supplemented with bilberry for 9 weeks suggests that bilberries may have cardioprotective effects.
A
on people with type 2 diabetes suggests that consuming bilberries for 4 weeks may improve glycemic regulation.
grow on açaíi palm trees native to the Brazilian Amazon region.
One
(100-gram) serving of açaí berry puree provides:
Calories: 60
Fiber: 3 grams
Açaí berries are often consumed dried or freeze-dried, which can affect their nutritional content.
Most of the research on this berry comes from test tube studies. The fruit may not have the same benefits in the human body.
Açaí berries contain antioxidant polyphenols that can reduce oxidative damage. According to a
, components of açaí may also have anti-inflammatory properties and may have protective effects on:
the cardiovascular system
the digestive system
the nervous system
the liver and kidneys
cancer prevention
diabetes prevention
A
determined that açaí may reduce levels of L-glutamate, a neurotransmitter that, when accumulated abnormally, can contribute to neurodegeneration. When released after a stroke, L-glutamate can cause neuron death.
When consumed as a juice, açaí berries
blood antioxidant levels and reduce chemicals involved in oxidative stress.
in adults who consumed 200 grams per day for 4 weeks suggests açaí berry juice may improve:
fasting glucose
total cholesterol
triglycerides
HDL cholesterol
LDL cholesterol
measures of oxidative stress
However, the
notes that there hasn’t been enough research on açaí in humans to fully support these benefits.
are a healthy fruit with a tart taste commonly consumed as juice or as cranberry sauce.
(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.
Cranberry juice
as many polyphenols as raw cranberries. However, improved processing methods may retain more of these benefits.
Cranberries’ best-known health benefit is their ability to
of urinary tract infections (UTIs).
Properties in cranberries
the bacteria E. coli from sticking to the wall of the bladder or urinary tract, reducing the risk of infection. Because of this, drinking cranberry juice or taking cranberry supplements can
.
Cranberry juice may reduce the risk of other infections as well.
H. pylori is a type of bacteria that can cause stomach ulcers and gastric cancer.
, including
, suggest that cranberry juice can prevent H. pylori from attaching to the stomach wall, help prevent infections, and act as a complementary treatment with antibiotics.
Cranberry juice
heart health. However, additional research is still needed to understand the potential benefits.
It’s best to avoid cranberry juice with lots of added sugar and instead choose ones labeled as 100% juice.
People eat
as whole raw fruit, juice, wine, raisins, or vinegar.
(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 skins and seeds contain antioxidants that
heart health and reduce inflammation and oxidative stress.
A
suggests grape seed polyphenol extracts can lower blood pressure and heart rate.
Finally, grape juice may even benefit brain health. A
in 26 Gulf War veterans found that consuming Concord grape juice increased certain metabolites that may correlate with improved cognitive performance.
Berries contain beneficial fiber, vitamin C, and antioxidants. They may benefit heart health by helping to lower blood pressure and cholesterol while reducing oxidative stress.
Berries may also help reduce the risk of type 2 diabetes and are alternatives to snacks with added sugar.
You can try to eat a few portions of berries a week and sample different types. Add them to your salads or use them as a healthy breakfast topping.