5 of the Healthiest Berries You Can Eat

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.

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.

Here are 8 of the healthiest berries you can eat.

dkgilbey/Getty Images

1. Blueberries
Blueberries are popular berries that serve as a great source of vitamin K.

One cup (148 grams) of blueberries provides the following nutrients (1Trusted
Source):

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 (2Trusted
Source).

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
(3Trusted Source, 4, 5Trusted Source, 6Trusted Source).

In addition, blueberries may improve other aspects of heart health by (7Trusted

Source, 8Trusted Source, 9Trusted Source):

lowering LDL (bad) cholesterol in the blood

reducing the risk of heart attack
enhancing the function of arteries
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% (10Trusted Source, 11Trusted
Source).

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 (12Trusted Source).

However, more research is needed to determine the exact role that blueberries play
in brain health.

SUMMARY
Blueberries contain good amounts of fiber, vitamin C, and antioxidant anthocyanins.
Eating blueberries may help reduce risk factors for heart disease and diabetes.

2. Raspberries
Raspberries are often used in desserts and are a very good source of fiber.

One cup (123 grams) of raspberries provides (13Trusted Source):

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 can
help reduce oxidative stress (14Trusted Source).

One study showed that when cyclists consumed a drink containing raspberries and
other berries, oxidative stress caused by exercise decreased significantly
(15Trusted Source).

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 (16Trusted Source, 17Trusted
Source, 18Trusted Source).

Other studies have shown that black raspberries may reduce inflammation in people
with metabolic syndrome (19Trusted Source).

However, these studies were very small. More research is needed to confirm the
benefits of black raspberries.

SUMMARY
Raspberries are full of fiber and antioxidant polyphenols. Black raspberries, in
particular, may
benefit heart health.

3. Goji berries
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.

One ounce (28 grams) of dried goji berries provides (20Trusted Source):

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 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 (21Trusted Source, 22Trusted Source).

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 (23Trusted Source).

Another study found that drinking goji berry juice for 2 weeks increased metabolism
and reduced waist size in people with overweight (24Trusted Source).

While these studies are promising, they’re relatively small. So, 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 also
one of the best sources of vitamin C.

One cup (144 grams) of whole strawberries provides (25Trusted Source):

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 over a 30% lower risk of heart attack (26Trusted Source).

Other studies have shown that strawberries may reduce a number of risk factors for
heart disease, including blood cholesterol, triglycerides, and oxidative stress
(27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).

Strawberries can also reduce inflammation by lowering inflammatory chemicals in the

blood, such as IL-1β, IL-6, and C-reactive protein (CRP) (31Trusted Source,
32Trusted Source, 33Trusted Source).

Moreover, strawberries may help control blood sugar levels, which is important for
preventing diabetes (33Trusted Source).

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 (34Trusted Source).

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 (35Trusted Source).

SUMMARY
Strawberries are an excellent source of vitamin C. They may also help reduce risk
factors for heart
disease and control blood sugar.

5. Bilberries
Bilberries are very similar to blueberries, so the two are often confused.
Bilberries are native to Europe, whereas blueberries are native to North America.

One 3.5-ounce (100-gram) serving of bilberries provide (36):

Calories: 48
Fiber: 2.8 grams
Vitamin C: 49% of the DV
Manganese: 143% of the DV
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 (37Trusted
Source, 38).

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) (39Trusted Source).

A separate study found that eating a diet rich in bilberries, whole grains, and
fish reduced blood sugar in people with high blood sugar (40Trusted Source).

Bilberries may also increase HDL cholesterol and reduce LDL (bad) cholesterol
(41Trusted Source, 42).

SUMMARY
Bilberries are similar to blueberries and are effective at reducing inflammation.
They may also help
reduce weight and blood cholesterol.