Berries are soft fruits that are incredibly tasty and extremely healthy. They are actually the healthiest types of fruit in the world.
The nutrient profile of berries is good and also they are high in fiber, vitamin C, and antioxidant phenols.
Below are listed some of the berries and the health benefits they are known for.
7 Different Types of Berries & Their Health Benefits
Acai berries are native to the South American rain forest. It is rich in antioxidant and polyphenol content. Studies show the freeze-dried kind of fine-grained powdered acai berry has an exceptionally high polyphenol count than the other fruit or vegetable (1, 2).
3.5 ounce of acai berry puree provides 20 calories and 5 grams fiber (3).
Acai berries are also found useful in regulating the blood sugar level and cholesterol level in overweight adults (4). It has also shown positive results for cholesterol levels in athletes.
The antioxidants present in acai berries help in reducing the symptoms of osteoarthritis.
Blueberries are well-known berries and are a good source of vitamin K.
148 grams of blueberries provides 84 calories, 3.6 grams of fiber, 16% of DV of vitamin C, 24% of DV of vitamin K, and 22% of DV of manganese (5).
They also contain antioxidant polyphenols known as anthocyanins (6). They help in reducing oxidative stress and lowering the risk of heart disease.
Blueberries improve heart health by lowering LDL cholesterol, which further lowers the risk of a heart attack. They also improve insulin sensitivity, reducing the risk of type 2 diabetes.
A study also found that people who eat blueberries have a slower rate of cognitive decline, keeping the brain healthy (7).
Raspberries are mostly used in the form of dessert and are an excellent source of fiber.
One cup of raspberries provides 64 calories, 8 grams fat, 36% of DV of vitamin C, 8% of DV vitamin K, and 36% of DV of manganese (8).
Raspberries drink reduces oxidative stress caused by exercise. They are also good for heart health because they reduce the risk factors for cardiovascular diseases such as blood pressure and blood cholesterol (9).
They also help reduce inflammation in people suffering from metabolic syndrome.
Also referred to as wolfberries, goji berries are utilized in ancient medicines for a long time. They have also gained good popularity in the western world due to the numerous health benefits they offer.
One ounce of dried goji berries provides 98 calories, 3.7-gram fiber, and 15% of DV of vitamin C, 42% of DV of vitamin A, and 11% of DV of iron.
Goji berries are capable of reducing the decline in eye health which occurs due to aging. Eating goji berries could raise blood zeaxanthin levels (10).
A study also found that overweight people that drank goji berry juice for 2 weeks showed a rise in metabolism and reduction in the waist size (11).
Strawberries are the most commonly consumed berries and are also known for their high content of vitamin C.
144 grams of strawberries provide 46 calories, 3 grams of fiber, 97% of vitamin C and 24% of DV of manganese (12).
Strawberries have numerous health benefits such as:
- Improve heart health
- Reduces the number of risk factors for heart diseases such as blood cholesterol, triglycerides, and oxidative stress.
- Reduce inflammation by reducing inflammatory chemicals such as IL-1β and IL-6 and C-reactive protein.
- Controls the blood sugar level, thus reducing the risk of type 2 diabetes
- Reduces the risk of esophageal cancer by reducing oxidative stress and inflammatory chemicals.
Bilberries are very similar to blueberries and are often confused with each other.
3.5 ounce of bilberries provides 43 calories, 4.6 grams fiber, 16% of vitamin C, and 12% of vitamin E (14).
Eating bilberries or drinking its juice reduces the inflammation in the people at risk of heart diseases or metabolic syndrome (13). It is known to reduce the endothelial markers that point towards the development of heart disease. It is also known to reduce blood sugar in people with diabetes.
Cranberries are healthy fruits with a sour taste and commonly consumed in the form of juices.
1 cup of cranberries provides 46 calories, 3.6 grams fiber, 16%of DV of vitamin C, and 12% of DV of manganese (15).
The skin of cranberries contains antioxidants polyphenols, and the juices are made by peeling the skin, therefore they are bereft of the antioxidants.
Cranberries reduce the risk of urinary tract infection. It prevents the E.coli bacteria from sticking to the walls of the bladder or the urinary tract, reducing the risk of infection.
Consuming cranberries is wonderful for heart health as it helps reduce the cholesterol level, oxidative stress, stiffness of the arteries.
Berries are healthy food and can be added to the daily routine. They are low in calories and high in fiber, vitamin C, and antioxidants.
Try eating a portion of different berries and enjoy good health.