Berries are small, soft, round fruit of various colors — mainly blue, red, or purple. They’re sweet or sour in taste and are often used in preserves, jams, and desserts.
Berries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols.
As a result, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases.
Blueberries are popular berries that serve as a great source of vitamin K.
One cup (148 grams) of blueberries provides the following nutrients (1
Blueberries also contain antioxidant polyphenols called anthocyanins
Anthocyanins from blueberries may reduce oxidative stress, lowering the risk of heart disease in both healthy people and those at high risk for the condition
Blueberries may lower the risk of diabetes as well. Studies have shown that blueberries or bioactive blueberry compounds can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26%
A large observational study has shown that people who eat blueberries also have slower rates of cognitive decline, meaning their brain remains healthier as they age
Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress
One study showed that when cyclists consumed a drink containing raspberries and other berries, oxidative stress caused by exercise decreased significantly
The most commonly consumed raspberries are the American red or European red varieties. However, there are many different types of raspberries.
Black raspberries, for example, have been shown to have several health benefits, too. In fact, they may be especially good for heart health.
Studies have associated black raspberries with reduced risk factors for heart disease, such as blood pressure and blood cholesterol
However, these studies were very small. More research is needed to confirm the benefits of black raspberries.
Goji berries, also known as wolfberries, are native to China and used in traditional medicine. They have recently become very popular in the Western world.
Goji berries also contain high levels of vitamin A and zeaxanthin, both of which are important for eye health.
One study of 150 older adults found that eating 14 grams of a proprietary milk-based formulation of goji berry each day reduced age-related decline in eye health. This study, along with a second similar study, suggested that eating goji berries could raise blood zeaxanthin levels
Like many other berries, goji berries contain antioxidant polyphenols. One study found that drinking goji berry juice for 30 days increased blood antioxidant levels of healthy older Chinese adults
Another study found that drinking goji berry juice for 2 weeks increased metabolism and reduced waist size in people with overweight
While these studies are promising, they’re relatively small. So, more research is needed.
Strawberries are one of the most commonly consumed berries in the world and also one of the best sources of vitamin C.
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 over a 30% lower risk of heart attack
Other studies have shown that strawberries may reduce a number of risk factors for heart disease, including blood cholesterol, triglycerides, and oxidative stress
Strawberries can also reduce inflammation by lowering inflammatory chemicals in the blood, such as IL-1β, IL-6, and C-reactive protein
Moreover, strawberries may help control blood sugar levels, which is important for preventing diabetes
In fact, a small study found that when people with overweight consumed strawberries with a high carbohydrate, 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
Bilberries are very similar to blueberries, so the two are often confused. Bilberries are native to Europe, whereas blueberries are native to North America.
Scientific studies have suggested that bilberries are effective at reducing inflammation.
Some have suggested that eating bilberries or drinking bilberry juice can reduce inflammation in people at risk of heart disease or metabolic syndrome
Another study of 110 women found that eating bilberries for around 1 month reduced the levels of endothelial markers that are connected with the development of heart disease. Bilberries were also associated with a reduced waist circumference by 0.5 inches (1.2 cm) and weight by 0.4 pounds (0.2 kg)
A separate study found that eating a diet rich in bilberries, whole grains, and fish reduced blood sugar in people with high blood sugar
