Berries often have a favorable nutrient profile. They often include significant levels of fiber, vitamin C, and polyphenol antioxidants. Berries can help prevent and treat numerous chronic diseases, as well as their symptoms.

Berries are tiny, spherical, squishy fruit that typically comes in blue, red, or purple hues. They have a sweet or sour flavor and are frequently used in sweets, jams, and preserves.

The 7 healthiest berries to consume are listed below.

Blueberries

Diabetes risk may also be reduced by consuming blueberries. According to studies, blueberries or their bioactive components can increase insulin sensitivity and cut the risk of type 2 diabetes by up to 26%.

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People who consume blueberries also had fewer rates of cognitive decline, indicating their brains stay healthier as they age, according to significant observational research.

To pinpoint the precise function that blueberries have in maintaining brain health, additional study is nonetheless required.

Raspberries

Raspberries also contain ellagitannins, an antioxidant polyphenol that helps lessen oxidative stress.

One research found that the amount of oxidative stress brought on by exercise was greatly reduced when cyclists drank a beverage made of raspberries and other berries.

The American red or European red types of raspberries are the most popular. But raspberries come in a wide variety of varieties.

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For instance, studies have revealed that black raspberries provide several health advantages. They could even be especially beneficial for heart health.

According to studies, black raspberries had lower blood pressure and cholesterol levels, which are risk factors for heart disease.

Goji berries 

Zeaxanthin and vitamin A, both of which are crucial for eye health, are also abundant in goji berries.

Eating 14 grams of a unique milk-based goji berry formulation every day prevented age-related loss in eye health, according to a study of 150 older persons. Both this study and another comparable one suggested that consuming goji berries could increase blood zeaxanthin levels.

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Goji berries contain antioxidant polyphenols, much like many other berries do. According to one study, healthy older Chinese individuals who drank goji berry juice for 30 days had higher blood antioxidant levels.

Strawberry

The cardiac benefits of strawberries are numerous. A study of over 93,000 women discovered that those who had more than three servings of strawberries and blueberries per week had a risk of heart attack that was nearly 30% lower.

According to other research, strawberries may lower a variety of heart disease risk factors, including blood cholesterol.

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Strawberry consumption can also lessen inflammation by reducing blood levels of inflammatory substances.

Bilberries 

Blueberries and bilberries are frequently mistaken because of their similar appearances. While blueberries are indigenous to North America, bilberries are indigenous to Europe.

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People who are at risk for heart disease or metabolic syndrome may have less inflammation if they consume bilberries or drink bilberry juice, according to some.

In a different study, it was shown that persons with high blood sugar may lower their blood sugar by consuming a diet heavy in whole grains, salmon, and bilberries.

Aça berries

Aça berries are frequently consumed dry or freeze-dried, which may have an impact on their nutritional value.

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One of the finest sources of antioxidant polyphenols is acai berries, which may have up to ten times as many antioxidants as blueberries.

Aça berries can raise blood antioxidant levels and lower oxidative stress-causing compounds when ingested as juice or pulp.

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Grapes

Grape skin and seeds are a fantastic source of antioxidant polyphenols. Grape seed polyphenol extracts have been found in studies to reduce blood pressure and heart rate.

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But many of these investigations were modest in size. And according to other research, it’s still unclear how polyphenols affect blood pressure.

Eating grapes or raisins three times per week was linked to a 12% lower risk of type 2 diabetes, according to major observational research.

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