Berries — like blueberries, strawberries, and raspberries — are often called “nature’s candy” for their natural sweetness. But these colorful bites aren’t an empty sugary snack.
“Vibrant, brightly colored fruits and vegetables provide some of the highest levels of nutrients, especially antioxidants,” says Anna Binder-McAsey, RD, owner of Rethink Nutrition in Manhattan, Kansas. “Berries are some of the most vibrantly colored fruits you’ll find.”
These nutrient-dense foods are the perfect addition to your morning oatmeal or evening dessert. They can also add nutrients and flavor to your favorite smoothie.
Berry Nutrition Facts
One cup of mixed, frozen berries contains:
Calories: 78
Total Fat: 0.51 grams (g)
Cholesterol: 0 milligrams (mg)
Sodium: 1.5 mg
Total Carbohydrate: 18.7 g
Dietary Fiber: 6.15 g
Total Sugars: 9.88 g
Protein: 1.14 g
Vitamin D: 0 mg
Vitamin C: 26.1 mg
Calcium: 25.5 mg
Iron: 0.825 mg
Potassium: 186 mg
There are many different types of berries, and each contains a unique set of nutrients. This means some berries might have certain advantages over others, depending on your goals. To find the best berries for your diet, you can think about talking with a registered dietitian.
7 Possible Health Benefits of Berries
Below are seven ways berries may benefit your health.
Berries May Keep You Mentally Sharp
There’s some evidence that berries may be beneficial for brain health, especially for older people. In one small study of adults ages 65 to 80, use of freeze-dried, wild blueberry powder helped improve memory and executive functioning.
The brain-boosting effects of berries might be related to flavonoids called anthocyanidins, says Elizabeth Devore, PhD, a nurse practitioner of neurology at the Duke University School of Medicine in Durham, North Carolina. “These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate in learning and memory centers in the brain.”
Berries Can Help Keep Your Blood Sugar Balanced
Blood sugar spikes, like those caused by foods high in processed sugar, can be an issue for people with diabetes. While everyone reacts differently to eating certain foods, fruits tend to lead to a more-gradual blood sugar increase. This is mainly due to their fiber content.
Research also suggests that eating diet higher in fruit content, including berries, is linked with a lower risk of type 2 diabetes.
For a blood sugar benefit, opt for whole fruit rather than juiced to ensure you’re getting the helpful fiber content. Eating berries on their own or adding them to another nutritious food (like oatmeal), is also a great way to support blood sugar balance.
Berries May Help Ease Inflammation
The antioxidants in berries “promote healthy cell function and protect against inflammation,” says Binder-McAsey. She explains that underlying inflammation is a driver of disease, including heart disease and type 2 diabetes.
Berries are high in flavonoids, antioxidant plant compounds that research finds are linked with lower odds of getting cardiovascular disease.
Berries Might Ease Symptoms of Parkinson’s Disease
Berries have shown some promise when it comes to Parkinson’s disease. This movement disorder affects your brain and often causes disruptive tremors or rigidity.
Some research suggests that some berries, like blackberries and blueberries, may have effects that help protect your brain and spinal cord thanks to their antioxidant properties.
Berries May Improve Blood Pressure
Looking to improve your cardiovascular health? Berries may be able to help. Research suggests that eating berries is also linked to better blood pressure control.
According to one article published in the journal Nutrients, there’s encouraging evidence that berries can help reduce high blood pressure in people who have high levels without affecting blood pressure in people whose levels are healthy. This is likely due to the anthocyanins in berries, which are antioxidants that improve blood vessel function.
Berries May Promote a Healthy Gut
Prebiotic-rich foods like berries “are fiber-rich foods that provide fuel to the probiotics in the gut,” says Binder-McAsey. Prebiotics and probiotics are both important types of microorganisms that keep your microbiome (the collection of microbes in your gut) healthy.
A healthy microbiome plays an essential role in your immune system and protects against pathogens that could make you sick. It promotes healthy, regular bowel movements as well.
Berries May Help Prevent Urinary Tract Infections
Cranberries are the berry that's most closely tied to urinary tract health. And for good reason, says Binder-McAsey: “Anthocyanins found in cranberries have been shown to have protective properties against theE. coli bacteria strain that contributes to urinary tract infections (UTIs).”
If you’re prone to UTIs, try drinking cranberry juice. Research suggests that this may help prevent future infections.
How to Incorporate Berries Into Your Lifestyle
Berries are versatile fruits that can add color and flavor to your daily diet. Here are a few ways to include them in your routine:
Sprinkle blueberries on a morning yogurt bowl.
Blend some blackberries into your favorite smoothie.
Add raspberries as a complement to a chocolate dessert.
Top a salad with cranberries.
The Takeaway
Berries are nutrient-dense foods known for their high antioxidant content.
The fiber in whole berries may help you feel and stay full, as well as help regulate blood sugar levels.
Eating certain berries may ease inflammation and support heart and blood vessel health.
You can eat more berries by adding them to yogurt or oatmeal, or blending them in a smoothie.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Wood E et al. Wild Blueberry (Poly)Phenols Can Improve Vascular Function and Cognitive Performance in Healthy Older Individuals: A Double-Blind Randomized Controlled Trial. The American Journal of Clinical Nutrition. June 2023.
Li L et al. Whole Fresh Fruit Intake and Risk of Incident Diabetes in Different Glycemic Stages: A Nationwide Prospective Cohort Investigation. European Journal of Nutrition. October 19, 2022.
Is Juicing Healthier Than Eating Whole Fruits or Vegetables? Mayo Clinic. August 23, 2023.
Liu Y et al. Flavonoids: Potential therapeutic agents for cardiovascular disease. Heliyon. June 30, 2024.
Norouzkhani N et al. Therapeutic potential of berries in age-related neurological disorders. Frontiers in Pharmacology. May 9, 2024.
Vendrame S et al. The Role of Berry Consumption on Blood Pressure Regulation and Hypertension: An Overview of the Clinical Evidence. Nutrients. June 29, 2022.
Mozos I et al. Effects of Anthocyanins on Vascular Health. Biomolecules. May 30, 2021.
Moro C et al. Cranberry Juice, Cranberry Tablets, or Liquid Therapies for Urinary Tract Infection: A Systematic Review and Network Meta-analysis. European Urology Focus. December 2024.
Roxana Ehsani, MS, RD, CSSD, LDN, is a Washington, DC–based registered dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands.
Ehsani has appeared as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, and Glamour, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes.
Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.
She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).
