Berries, resembling colorful gems, make a striking appearance in the fruit aisle of supermarkets. Their brilliant hues signal the presence of potent plant compounds, establishing them as one of the healthiest food options available.
Not only are they juicy and sweet, but berries also rank as the second most popular fruit in the U.S., trailing only bananas, as reported by the International Fresh Produce Association.
“What makes berries truly exceptional is their rich nutrient density packed within a delightful format,” explains Samantha Cassetty, a registered dietitian based in New York and co-author of Sugar Shock, in an interview with TODAY.com.
“They provide essential fiber along with key nutrients like vitamin C and potassium, while also offering health-promoting antioxidants, such as anthocyanins.”
These antioxidants play a crucial role in shielding cells from oxidative stress and inflammation—two factors that can become problematic with aging and poor diet, she adds.
Incorporating various types of berries into your diet is a “reasonable and potentially beneficial approach” to lower cancer risk, as supported by studies.
Remarkably, berries are the sole fruit specifically endorsed in the MIND diet, which prioritizes brain health and recommends consuming five half-cup servings of berries each week. According to dietitians, frozen berries offer the same health benefits as fresh ones and are generally more cost-effective.
No matter the variety, eating any type of berry is a sound choice—they’re all nutritious and delicious. However, certain berries have specific health advantages that set them apart.
What Is the Healthiest Berry?
Blueberries claim the title as Cassetty’s top pick for the healthiest berry and are also designated as the overall healthiest fruit.
According to her, blueberries help maintain healthy blood pressure and improve blood vessel function. They are linked to a reduced risk of heart disease and Type 2 diabetes, as well as enhancements in cognitive performance, a benefit attributed to anthocyanins, the antioxidants that give blueberries their rich color.
Research indicates that blueberries possess the highest concentration of anthocyanins among popular fruits consumed in the U.S., studies have shown.
The anti-inflammatory properties of blueberries may also provide protection against cancer and Alzheimer’s disease, according to registered dietitian Frances Largeman-Roth, who previously shared insights with TODAY.com.
Blueberries are rich in vitamins C and K, manganese, and other vital nutrients, as noted by the U.S. Department of Agriculture.
A single cup of fresh blueberries provides roughly 4 grams of fiber, supporting gut health and contributing to a feeling of fullness.
“One fascinating aspect of blueberries is their potential to aid in achieving a healthier body composition,” Cassetty points out.
“Research involving identical twins has linked higher blueberry consumption with lower body fat, highlighting benefits that surpass mere calorie counting.”
Berries With the Most Fiber
Raspberries excel in fiber content, offering an impressive 8 grams per cup.
“Most adults require between 25 and 38 grams of fiber daily, yet few meet that goal. Incorporating a cup of raspberries into your breakfast or as a snack will bring you significantly closer to achieving your daily fiber requirements,” Cassetty advises.
Berries With the Most Vitamin C
In terms of vitamin C, strawberries reign supreme, boasting 90 milligrams per cup—enough to meet the daily needs for men and exceed them for women. Strawberries are frequently recognized among fruits high in vitamin C.
“Strawberries contain more vitamin C than oranges,” Cassetty notes, emphasizing that vitamin C is vital for immune function and collagen synthesis.
“Collagen serves as the structural framework for our skin. A decline in collagen can lead to wrinkles and sagging, so consuming vitamin C-rich foods can help maintain skin elasticity as we age,” she adds.
Berries With the Most Antioxidants
Blackberries take the lead among commonly available berries.
Regarding antioxidant content, “selecting blackberries provides more than double the antioxidant benefit compared to strawberries,” remarks Dr. Michael Greger, a founding member of the American College of Lifestyle Medicine and author of “How Not to Die,” on his website.
Antioxidants help neutralize harmful free radicals in the body, making blackberries a preferred choice for reducing inflammation, according to dietitian Keri Glassman.
Berries With the Least Sugar
Cranberries are noteworthy for their low sugar content—a fact that may not surprise those familiar with their tartness. Although they are often challenging to consume on their own, they provide significant amounts of vitamin C, fiber, and antioxidants.
Cranberries are effective against various inflammatory processes, can help prevent urinary tract infections, support heart health, and contribute to digestive wellness, as reported by researchers.
“Many cranberry products contain added sugars, so it’s wise to choose those without additional sweeteners. You can also balance their tartness by mixing them with naturally sweet foods,” Cassetty suggests.
Combining cranberry juice with 100% orange juice or diluting it in unsweetened seltzer are both excellent options.
Other Berries to Explore
Depending on your location, you may discover gooseberries, currants, lingonberries, elderberries, and huckleberries.
Cassetty also highlights goji berries, which are commonly consumed in their dried form and provide prebiotic benefits for gut health. Additionally, acai berries are under investigation for their antioxidant and anti-inflammatory properties.
Acai berries are mostly available in frozen packets or powdered form; she recommends opting for unsweetened varieties that can be paired with sweeter fruits in smoothies for natural sweetness.
