therefore, adding berries to your diet may help prevent and alleviate the symptoms of many chronic diseases.
here are 8 of the healthiest berries you can eat.
1. Blueberries
BLUEBERRIES ARE POPULAR BERRIES AND ARE A GREAT SOURCE OF VITAMIN K.
one cup (148 g) of blueberries provides the following nutrients (1):
- calories: 84
- fiber: 3.6 g
- Vitamin C: 16% of the daily value (DV)
- Vitamin K: 24% of DV
- Manganese: 22% DV
blueberries also contain antioxidant polyphenols called anthocyanins (2).
the anthocyanins in blueberries can reduce oxidative stress and reduce the risk of heart disease in healthy people and high-risk groups. （3, 4, 5, 6）。
in addition, blueberries can improve other aspects of heart health in the following ways (7, 8, 9):
- lowers LDL (bad) cholesterol in the blood
- reduces the risk of heart attack
- enhances the arterial function
blueberries may also reduce the risk of diabetes. studies have shown that blueberries or biologically active blueberry compounds can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26%. （10, 11）。
a large observational study showed that blueberry eaters also experienced slower cognitive decline, meaning their brains remain healthy as they age. （12）。
however, more research is needed to determine the exact role of blueberries in brain health.
Summary: Blueberries contain a lot of fiber, vitamin C and antioxidant anthocyanins. Eating blueberries may help reduce risk factors for heart disease and diabetes.
2. Raspberries
raspberries are commonly used in desserts and are an excellent source of fiber.
one cup (123 g) raspberry provided (13):
- calories: 64
- fiber: 8 g
- Vitamin C: 36% DV
- Vitamin K: 8% of DV
- Manganese: 36% DV
raspberries also contain antioxidant polyphenols called tannins that can help reduce oxidative stress. （14）。
one study showed that when cyclists drank beverages containing raspberries and other berries, exercise-induced oxidative stress was significantly reduced. （15）。
the most commonly eaten raspberries are American red or European red varieties. however, there are many different types of raspberries.
for example, black raspberries have also been shown to have multiple health benefits. in fact, they may be particularly beneficial for heart health.
studies have shown that black raspberries are associated with lowering heart disease risk factors such as blood pressure and blood cholesterol. （16, 17, 18）。
other studies have shown that black raspberries can reduce inflammation in patients with metabolic syndrome. （19）。
however, these studies are very small. more research is needed to confirm the benefits of black raspberries.
Summary: Raspberries are rich in fiber and antioxidant polyphenols. black raspberries, in particular, may be beneficial for heart health.
3. Goji berries
goji berries, also known as goji berries, are native to China and are used in traditional medicine. they have recently become very popular in the western world.
one ounce (28 g) of dried goji berries available (20):
- calories: 98
- fiber: 3.6 g
- Vitamin C: 15% DV
- Vitamin A: 42% DV
- Iron: 11% of DV
GOJI BERRIES ALSO CONTAIN HIGH LEVELS OF VITAMIN A AND ZEAXANTHIN, BOTH OF WHICH ARE IMPORTANT FOR EYE HEALTH.
a study of 150 older adults found that eating a proprietary milk-based goji berry formula of 14 grams per day reduced age-related decline in eye health. the study, along with a second similar study, showed that eating goji berries can raise levels of zeaxanthin in the blood. （21, 22）。
like many other berries, goji berries contain antioxidant polyphenols. one study found that drinking goji juice for 30 days increased blood antioxidant levels in healthy older Chinese. （23）。
another study found that drinking goji juice for 2 weeks increased metabolism and reduced waist circumference in overweight people. （24）。
while these studies are promising, they are relatively small. therefore, more research is needed.
Summary: Goji berries are particularly rich in nutrients that contribute to eye health. they also contain important antioxidants.
4. Strawberries
STRAWBERRIES ARE ONE OF THE MOST COMMONLY CONSUMED BERRIES IN THE WORLD AND ONE OF THE BEST SOURCES OF VITAMIN C.
one cup (144 g) of whole strawberries provides (25):
- calories: 46
- fiber: 3 g
- Vitamin C: 94% DV
- Manganese: 24% 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 percent lower risk of heart attack (26).
other studies have shown that strawberries can reduce many risk factors for heart disease, including blood cholesterol, triglycerides, and oxidative stress. （27, 28, 29, 30）。
Strawberries can also reduce inflammation by lowering inflammatory chemicals in the blood, such as IL-1β, IL-6, and C-reactive protein (CRP). （31, 32, 33）。
in addition, strawberries may help control blood sugar levels, which is important for preventing diabetes (33).
in fact, a small study found that when overweight people ate strawberries that were high in carbohydrates and moderate in fat, their insulin response was reduced. （34）。
finally, another study showed that eating 2 ounces (60 grams) of freeze-dried strawberry powder per day reduced oxidative stress and inflammatory chemicals in people at risk of developing esophageal cancer. （35）。
Summary: Strawberries are an excellent source of vitamin C. They may also help lower risk factors for heart disease and control blood sugar.
5. Lingonberries
bilberry is very similar to blueberries, so the two are often confused. Bilberry is native to Europe, while blueberries are native to North America.
a serving of 3.5 ounces (100 g) of bilberries is available (36):
- calories: 48
- fiber: 2.8 g
- Vitamin C: 49% DV
- Manganese: 143% of DV
scientific studies have shown that bilberry is effective in reducing inflammation.
some people believe that eating bilberry or drinking bilberry juice can reduce inflammation in people at risk of heart disease or metabolic syndrome. （37, 38)。
another study of 110 women found that consuming bilberry for about 1 month lowered levels of endothelial markers associated with the development of heart disease. bilberry was also associated with a 0.5 inch (1.2 cm) reduction in waist circumference and a 0.4 pound (0.2 kg) reduction in weight (39).
another study found that eating more diets rich in bilberry, whole grains and fish lowered blood sugar in people with high blood sugar. （40）。
bilberry may also increase HDL cholesterol and lower LDL (bad) cholesterol (41, 42).
Summary: Bilberry is similar to blueberries and is effective in reducing inflammation. they may also help reduce weight and cholesterol in the blood.
6. Acai berries
acai berries are grown on acai palm trees native to the Brazilian Amazon region. due to their high antioxidant content, they have become popular health food supplements.
one serving of 3.5 ounces (100 g) of acai puree provides (43):
- calories: 60
- fiber: 3 g
Keep in mind that acai berries are usually eaten in a dried or freeze-dried form, which affects their nutritional content.
acai berries are one of the best sources of antioxidant polyphenols, and their antioxidants conmaybeay be 10 times that of blueberries (44).
when consumed as juice or pulp, acai berries can boost antioxidant levels in the blood and reduce chemicals associated with oxidative stress. （45, 46）。
in addition, acai pulp has been shown to lower blood sugar, insulin, and blood cholesterol levels in overweight adults who consume 200 grams per day for 1 month (47).
these effects have also been observed in athletes. in one study, drinking 3 ounces (100 ml) of acai juice blend for 6 consecutive weeks lowered blood cholesterol and oxidative stress after exercise, which may accelerate recovery from muscle damage. （48）。
the antioxidants in acai may also help reduce the symptoms of osteoarthritis. a study of patients with osteoarthritis found that drinking 4 ounces (120 ml) of acai juice per day for 12 consecutive weeks significantly reduced pain and improved daily life (49).
Summary: acai berry contains a large number of antioxidants that help lower blood cholesterol, oxidative stress, and even symptoms of osteoarthritis.
7. Cranberries
cranberries are a very healthy fruit with a sour taste. that's why they are rarely eaten raw. instead, they are usually eaten in juice or cranberry sauce.
one cup (110 g) of raw cranberries is available (50):
- calories: 46
- fiber: 3.6 g
- Vitamin C: 16% DV
- Manganese: 11% of DV
like other berries, cranberries contain antioxidant polyphenols.
however, they are mainly consumed as beverages, and most of the antioxidants are lost in the process of turning them into juice. therefore, the polyphenol content in cranberry juice is not as high as that of raw cranberries (51).
THE MOST FAMOUS HEALTH BENEFIT OF CRANBERRIES IS THEIR ABILITY TO HELP REDUCE THE RISK OF URINARY TRACT INFECTIONS (UTIS).
certain properties of cranberries prevent e. Coli from adhering to the bladder wall or urethral wall, thereby reducing the risk of infection. （51, 52, 53）。
numerous studies have shown that drinking cranberry juice or taking cranberry supplements may reduce the risk of urinary tract infections (54, 55, 56, 57).
cranberry juice may also reduce the risk of other infections.
helicobacter pylorus is a bacterium that can cause stomach ulcers and stomach cancer. many studies have shown that cranberry juice prevents Helicobacter pylori from attaching to the stomach wall, helps prevent infection, and serves as a complementary treatment for antibiotics. （58, 59, 60）。
cranberry juice has also shown various benefits for heart health. many studies have found that drinking cranberry juice can be reduced (61, 62, 63, 64):
- cholesterol
- blood pressure
- oxidative stress
- arterial "stiffness"
However, it is best to avoid cranberry juice with a lot of added sugar, and instead, choose cranberry juice labeled 100% juice.
Summary: Cranberries and cranberry juice may reduce the risk of the urinary tract and stomach infections and may benefit heart health. however, it is best to avoid using juices that have a lot of added sugar.
8. Grapes
Grapes are widely consumed as whole raw fruit or in the form of juices, wine, raisins, or vinegar.
one cup (151 g) of complete raw grapes is available (65):
- calories: 104
- fiber: 1.4 g
- Vitamin C: 5% of DV
- Vitamin K: 18% DV
the skin and seeds of grapes are an excellent source of antioxidant polyphenols. studies have shown that grape seed polyphenol extract can lower blood pressure and heart rate (66, 67).
however, many of these studies are small-scale. other studies assert that the effect of polyphenols on blood pressure is unclear (68).
a large observational study found that eating grapes or raisins 3 times a week reduced the risk of type 2 diabetes by 12%. （69）。
another study found that eating 17 ounces (500 grams) of grapes per day for 8 consecutive weeks reduced blood cholesterol and oxidative stress in people with high cholesterol. （70）。
finally, grape juice may even benefit brain health. a small clinical trial of 25 women found that drinking 12 ounces (355 ml) of concord grape juice per day for 12 consecutive weeks significantly improved memory and driving performance (71).
Summary: Grapes, especially grape seeds and grape skins, are rich in antioxidants. they may help lower blood cholesterol and the risk of type 2 diabetes, while also benefiting brain health.
Conclusion:
BERRIES ARE ONE OF THE HEALTHIEST FOODS YOU CAN EAT. THEY ARE LOW IN CALORIES AND HIGH 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 may also help reduce the risk of type 2 diabetes and can be an excellent alternative to sweetened snacks.
try eating a few servings of berries per week and try different types of berries. add them to your salad or use them as a healthy breakfast topping.