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.
Berries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols.
As a result, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases.
Here are 8 of the healthiest berries you can eat.
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
- 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.
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
In addition, blueberries may improve other aspects of heart health by
- 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%.
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
However, more research is needed to determine the exact role that blueberries play in brain healt
