7 Healthiest Berries You Can Eat in 2024

Healthiest Berries

Berries usually have a strong nutritional profile. They are usually abundant in fiber, vitamin C, and antioxidant polyphenols. Berries can help prevent or alleviate the symptoms of several chronic diseases. Berries are small, soft, round fruits that come in a variety of colors, primarily blue, red, and purple. In preserves, jams, and desserts, people commonly use them for their sweet or sour flavor.

Enhance your well-being by including these 8 nourishing berries in your daily meals.

1. Raspberries

Raspberries are a popular dessert ingredient and are high in fiber. A cup of raspberries weighs 123 grams.

  • Calories: 64
  • Fiber: 8 grams
  • Vitamin C: 36% of the DV
  • Vitamin K: 8% of the DV
  • Manganese: 36% of the DV

The presence of ellagitannins, an antioxidant polyphenol compound, in raspberries can aid in the reduction of oxidative stress.

A study revealed that the consumption of a beverage containing raspberries and various other berries led to a notable reduction in exercise-induced oxidative stress among cyclists.

The most commonly consumed raspberries are the American red and European red varieties. Nevertheless, there are numerous other types of raspberries to choose from.

Black raspberries, for instance, have demonstrated numerous health advantages as well. Indeed, they might particularly contribute to promoting cardiovascular well-being.

Studies have found that black raspberries are associated with lower risk factors for heart disease, including blood pressure and blood cholesterol levels.

Recent studies have demonstrated that black raspberries may have anti-inflammatory effects on individuals with metabolic syndrome.

However, it’s important to acknowledge the limited scope of the conducted studies. Additional research is indispensable to verifying the advantages of black raspberries.

2. Blueberries

Blueberries are well-liked berries that are known for being a rich source of vitamin K. A single cup (148 grams) of blueberries contains the following essential 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 are also rich in antioxidant polyphenols known as anthocyanins. The presence of anthocyanins in blueberries can help diminish oxidative stress, ultimately decreasing the chances of heart disease in both individuals with good health and those who are at an elevated risk for the ailment.

Furthermore, blueberries may enhance other areas of heart health, including:

  • Improving the functionality of arteries. 
  • Mitigating the chances of a heart attack occurring.
  • Decreasing LDL (bad) cholesterol in the blood.

Blueberries are believed to have the potential to lower the risk of diabetes. Studies have indicated that blueberries and their bioactive compounds can improve insulin sensitivity, leading to a potential 26% reduction in the risk of type 2 diabetes.

A comprehensive observational study demonstrates that those who incorporate blueberries into their diet have slower rates of cognitive decline, leading to improved brain health in older age.

Nevertheless, additional investigation is necessary to establish the specific role of blueberries in enhancing brain health.

3. Goji berries

Goji berries, also known as wolfberries and widely used in traditional medicine, originated in China. Their popularity has soared in the Western world.

A single ounce (28 grams) of dehydrated goji berries.

  • 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 are rich in vitamin A and zeaxanthin, both of which play a crucial role in maintaining good eye health.

A study on 150 elderly individuals found that daily consumption of 14 grams of a unique milk-based goji berry formulation reduced age-related deterioration of eye health. Furthermore, this study, in conjunction with another similar study, indicated that the intake of goji berries may elevate the levels of zeaxanthin in the blood.

Goji berries, like numerous other berries, are rich in antioxidant polyphenols. A study revealed that consuming goji berry juice for a month led to elevated blood antioxidant levels in elderly Chinese individuals who were in good health.

Different studies revealed that consuming goji berry juice for a period of 2 weeks resulted in a boost in metabolism and a decrease in waist size among individuals who are overweight.

Further investigation is required, despite the promising results of these relatively small studies.

4. Bilberries

The similarities between bilberries and blueberries are so pronounced that they are frequently confused. Nonetheless, it is vital to understand that bilberries are native to Europe, whereas blueberries are native to North America.

The nutritional value of bilberries in a 3.5-ounce (100-gram) serving includes:

  • Calories: 48
  • Fiber: 2.8 grams
  • Vitamin C: 49% of the DV
  • Manganese: 143% of the DV

Scientific research has indicated that bilberries possess the ability to effectively reduce inflammation.

Some individuals have proposed that the consumption of bilberries or the regular intake of bilberry juice may have the capacity to decrease inflammation in individuals who are at a higher risk of heart disease or metabolic syndrome.

Another study, which involved 110 women, demonstrated that the consumption of bilberries for a duration of around one month resulted in a reduction in the levels of endothelial markers linked to the progression of heart disease. Furthermore, researchers found that bilberries decreased waist circumference by 0.5 inches (1.2 cm) and weight by 0.4 pounds (0.2 kg).

An independent investigation revealed that individuals with high blood sugar experienced a decrease in blood sugar levels by incorporating bilberries, whole grains, and fish into their diet.

Bilberries have the potential to enhance HDL cholesterol levels while decreasing LDL (bad) cholesterol levels.

5. Strawberries

Strawberries are a popular choice among berries globally and are renowned for their rich vitamin C content. Providing a total of 144 grams, one cup of whole strawberries gives.

  • Calories: 46
  • Fiber: 3 grams
  • Vitamin C: 94% of the DV
  • Manganese: 24% of the DV

The consumption of strawberries is highly beneficial for maintaining a healthy heart. A comprehensive study involving a significant sample size of over 93,000 women demonstrated that individuals who incorporated more than 3 servings of strawberries and blueberries into their weekly diet observed a substantial reduction of over 30% in the risk of suffering from a heart attack.

Additional research has demonstrated that strawberries can potentially lower several risk factors linked to heart disease. These factors encompass blood cholesterol, triglycerides, and oxidative stress.

The consumption of strawberries can lead to a reduction in inflammation by decreasing inflammatory markers in the blood, such as IL-1β, IL-6, and C-reactive protein (CRP).

In addition, strawberries are known to aid in controlling blood sugar levels, a significant aspect of the prevention of diabetes.

Research indicates that overweight individuals who ate strawberries with a meal rich in carbohydrates and moderate in fat showed a decrease in insulin response.

An additional research study has revealed that individuals who are at risk of developing esophageal cancer can significantly reduce oxidative stress and inflammatory chemicals by incorporating 2 ounces (60 grams) of freeze-dried strawberry powder into their daily diet.

6. Grapes

People typically consume grapes as whole, fresh fruit or as juice, wine, raisins, or vinegar.

A single cup of whole raw grapes, weighing approximately 151 grams, offers a significant amount of nutrients.

  • Calories: 104
  • Fiber: 1.4 grams
  • Vitamin C: 5% of the DV
  • Vitamin K: 18% of the DV

The presence of antioxidant polyphenols in grape skin and seeds makes them a noteworthy source of this health-promoting substance. Scientific investigations have revealed that extracts obtained from grape seed polyphenols have the potential to decrease both blood pressure and heart rate.

Nevertheless, a significant number of these studies were relatively small in size. Moreover, the impact of polyphenols on blood pressure remains uncertain, as suggested by conflicting findings from other studies.

According to an extensive observational study, individuals who incorporated grapes or raisins into their diet three times a week experienced a significant 12% decrease in the risk of developing type 2 diabetes.

A different study revealed that consuming 17 ounces (500 grams) of grapes daily for a period of 8 weeks resulted in a decrease in blood cholesterol and oxidative stress among individuals with high cholesterol levels.

Research indicates that grape juice can have a positive impact on brain health. A recent clinical trial involving 25 women revealed that consuming 12 ounces (355 ml) of Concord grape juice daily for 12 weeks led to notable enhancements in memory and driving performance.

7. Cranberries

People seldom eat cranberries in their raw form because of their tangy flavor but rather enjoy them as juice or cranberry sauce due to their high nutritional content. When you consume one cup (110 grams) of uncooked cranberries, you receive

  • Calories: 46
  • Fiber: 3.6 grams
  • Vitamin C: 16% of the DV
  • Manganese: 11% of the DV

Cranberries contain antioxidant polyphenols, much like other types of berries.

However, people primarily consume them as beverages, and the conversion process into juice significantly depletes a significant portion of these beneficial antioxidants. As a result, cranberry juice lacks the same abundance of polyphenols found in raw cranberries.

Cranberries are most famous for their capacity to lower the likelihood of urinary tract infections (UTIs).

The presence of specific compounds in cranberries inhibits the adherence of E. coli bacteria to the bladder or urinary tract walls, thereby diminishing the likelihood of infection.

Several studies have indicated that the consumption of cranberry juice or cranberry supplements can lower the likelihood of developing UTIs.

Various studies have highlighted the positive effects of cranberry juice on heart health. Research demonstrates that cranberry juice consumption can lower the risk of heart-related problems.

We recommend refraining from consuming cranberry juice varieties with excessive added sugar and opting for those labeled as 100% juice.

The bottom line

Berries are considered to be among the most nutritious foods available. They have a low calorie content and are rich in fiber, vitamin C, and antioxidants. Numerous studies have linked various types of berries to improved heart health.

Researchers have found that they lower blood pressure and cholesterol levels, as well as reduce oxidative stress. In addition, berries may play a role in reducing the risk of developing type 2 diabetes.

They can also serve as excellent alternatives to sugary snacks. To incorporate berries into your diet, aim to consume a few servings per week and try different varieties. You can add them to your salads or use them as a nutritious topping for your sandwiches.

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