Whether sprinkled on yogurt, blended into smoothies, or baked into crumbles, berries are among the most loved fruits in America. And there’s good reason for that—they’re not only delicious and versatile but also incredibly healthy. They are low in calories and packed with vitamins, antioxidants, and fiber. Studies suggest that different types of berries can support cardiovascular health, may enhance gut health, and help in combating inflammation. Some research even indicates that berries could be beneficial in diabetes prevention and management and might have a positive impact on cognitive health.
So, what do the experts say about the benefits of berries?
Why are berries good for the brain?
Berries offer a significant amount of antioxidants, which is one reason they’re thought to be beneficial for brain health. According to registered dietitian Maggie Moon, the high polyphenol content in berries is what likely helps protect cognitive functions like memory and attention.
Polyphenols are plant compounds, and in the case of berries, anthocyanins are the most influential. These compounds also provide the vibrant colors of many berries. Some researchers are looking into whether the polyphenols in berries, along with the metabolites produced by gut microbes, might affect inflammation and blood vessel function. Since the brain relies heavily on a good blood supply, improved vascular health could be a key way berries support cognitive function.
Tim Crowe, a nutrition scientist, notes that anthocyanins likely create a better working environment for brain cells by enhancing blood flow to the brain, which in turn improves oxygen and nutrient delivery. Essentially, what’s good for blood vessels is also beneficial for the brain.
In a study where older adults with mild cognitive impairment consumed the equivalent of a daily cup of blueberries for six months, researchers discovered a slight improvement in information processing speed compared to a placebo. This suggests that berries could not only protect brain health but also serve as an intervention for cognitive decline. Mary Ann Lila, a professor at North Carolina State University, called these results “pretty amazing.”
Interestingly, the Mind diet—a variation of the Mediterranean diet—includes berries. Research has shown that diets rich in berries over extended periods may contribute to slower cognitive decline, according to Moon.
In a notable 2015 study involving 923 participants, those who focused on whole foods like berries, leafy greens, and nuts had a 53% lower risk of developing Alzheimer’s compared to those who didn’t, after an average of 4.5 years.
Which berry is the healthiest?
The consensus among experts is that consuming any berry, whether it’s strawberries, blackberries, currants, raspberries, or blueberries, is advantageous. Mary Ann Lila emphasizes that “all berries are good,” and suggests we should aim to eat more than we currently do.
However, some studies indicate that wild berries might have a nutritional edge over conventional ones, as they develop more phytochemicals to protect themselves from environmental stresses. These same phytochemicals could help mitigate chronic diseases in humans.
Each berry variety has its specific nutritional traits. For example, cranberries are unique for having a specific type of polyphenol that helps prevent urinary tract infections. Blackcurrants stand out for their high vitamin C content, with around 190mg per cup—much higher than blueberries, which provide only about 15mg. Raspberries shine with their fiber content, offering about 8g, or roughly one-third of daily fiber needs, per cup.
Blueberries are frequently highlighted as a superfood due to their high levels of anthocyanins, but this doesn’t necessarily mean they outrank other berries in terms of health benefits. They just happen to be the most researched when it comes to positive findings in nutrition science.
Moon encourages aiming for a daily serving of berries, though she reassures that any added quantity is beneficial. More fruits and vegetables, including berries, lead to better health overall.
Should we be worried about pesticides on berries?
Berries often appear on the Dirty Dozen list by the Environmental Working Group (EWG), which tests produce for pesticide residues. This can raise concerns over whether or not to avoid certain fruits and vegetables. However, it’s crucial to understand that both organic and conventional produce must meet regulatory limits for pesticide residues as set by the Environmental Protection Agency. Simply detecting a pesticide doesn’t mean it’s harmful at the levels found.
Moon explains that “the dose makes the poison,” and that the health benefits of consuming a variety of produce, including berries, far exceed the theoretical risks. No major scientific or public health organization advises against consuming conventionally grown fruits and vegetables.
To pose a practical example, one would need to consume an impractical number of servings to reach a safety threshold that could lead to harm, according to Dr. Andrea Love, a microbiologist and science communicator.
What are the best ways to eat berries?
Fresh and frozen berries have comparable nutrient profiles. Frozen berries are typically flash-frozen right after harvesting, which helps maintain their nutrient content. They’re often more convenient and less expensive than fresh berries. Freeze-dried berries also retain their nutrients well.
However, heat-sensitive anthocyanins can decrease significantly during prolonged cooking processes, like making jams.
Berries aren’t just for breakfast or sweet dishes. Lila has a creative take: “One of my favorite ways to eat berries is a wild berry salsa—everything you’d put in a salsa, minus the tomatoes, using wild blueberries instead. It’s a beautiful, raw dish you scoop with chips, and since it’s not heated, you retain all that potency.”
