A berry is a small, pulpy, and often edible fruit. Typically, berries are juicy, rounded, brightly colored, sweet, sour or tart, and do not have a stone or pit, although many pips or seeds may be present.
There are about 30 different varieties of Berries we know .
Cranberries
Cranberries are a sour-tasting type of red berry that are rich in vitamin C and are packed with fiber and antioxidants. In the wild, cranberries grow on vines near ground level in bogs. Cranberry fruits are used to produce juice, jams, and are also sold as dried berries. Because cranberries have a very tart taste, cranberry products often contain added sugar. Being a red berry, cranberries are rich in antioxidants such as flavanones, anthocyanins, and flavanols. One of the most common uses of consuming cranberry juice is to help prevent urinary tract infections. It seems that cranberries have a mild antibacterial effect and may help to address issues with the urinary system.
Blueberry
Blueberries are usually top on the list of dark-colored berries because of their juicy flesh and sweet taste. As with most dark berries such as blackberries, blueberries contain a lot of vitamins and antioxidants. Studies have shown that anthocyanins (the pigment that gives berries its color) in blueberries help promote good eye health. Blueberries are also low in fat and high in fiber as well as vitamins C and K. Studies have also shown that dark berry fruits such as blueberries and blackberries have a good effect on cardiovascular health. One of the reasons why eating blueberries is good for you is that they help lower cholesterol.
Huckleberry
You could easily mistake huckleberries for blueberries as they look very similar. In fact, in some countries, they are called the European blueberry and are also referred to as bilberries. Huckleberries are a type of wild berry that is rarely cultivated. The notable difference between blueberries and huckleberries is the seeds. Compared to blueberries, huckleberries also have less sugar and, therefore, fewer carbs. However, just like most types of dark berries, huckleberries are rich in fiber and antioxidants. You can use huckleberries in your diet in place of blueberries if you are looking to reduce your carb intake.
Chokeberries
Chokeberry (Aronia berry) is a type of sour berry that looks similar to blueberries but have a darker, almost black color. The reason why chokeberries are one of the bitter-tasting berries is due to their high levels of tannins. Eating a few of these dark types of berries can leave your mouth feeling dry and bitter. Because of their astringent taste, most people don’t eat fresh chokeberries. Rather, they use them to make jams, teas, syrups or put into baked goods. Although chokeberries are a type of black-colored berry, you can also get red chokeberries. According to some studies, chokeberries could be one of the healthiest berries for improving cardiovascular health. The antioxidants in these dark berries help reduce inflammation, blood pressure, and cholesterol.
Elderberry
Elderberry is another berry on the list of dark berries that are healthy for you. However, unlike many of the other healthy berries, these tiny black fruits shouldn’t be eaten raw. Elderberries may be among some of the healthiest berries to consume. Elderberries are rich in vitamins C and A and are a good source of healthy minerals. To incorporate these small dark berries into your diet, you can make elderberry tea or syrup. In fact, there is some evidence that elderberry syrup can help treat colds and other upper respiratory infections. Similar to the health benefits of other dark berries, the anthocyanins in elderberry are good for your heart health and can help boost your immune system.
Gooseberry
Gooseberries are a type of sour berry that grows on small bushes and are usually a green type of berry. Even though gooseberries may be among the sourest berries you can eat, they are still not as sharp and tangy as lemons. There are also varieties of gooseberry bushes that produce red, purple, yellow, and white berry fruits. Some types of gooseberry (botanically a currant) have been crossed with black currants to produce a dark berry called jostaberries. As with most edible berries, gooseberries contain fiber, vitamins, and other nutrients. Various gooseberry cultivars are also a good source of antioxidants, although darker varieties of gooseberries typically have higher levels of anthocyanins.
Lingonberry
Another type of red berry is the lingonberry which has a bitter taste and grows on small bushes. Because of their tart taste, these small red berries are often used to make jams, syrups, compotes, or added to smoothies. Their rich vitamin C content and trace minerals can help to improve the nutritional content of many foods. To enjoy its health benefits, you should consume fresh lingonberries rather than powdered supplements. Studies have shown that the fiber content in lingonberries helps prevent blood sugar spikes. However, lingonberry supplements didn’t have the same positive effect.
Boysenberries
A hybrid berry called the boysenberry is a cross between a loganberry, blackberry, raspberry, and dewberry. Boysenberries are a type of dark red or maroon berry that looks similar in shape to a blackberry. Although these red berry fruits don’t have as many vitamins as blackberries, they have just as much fiber. Boysenberries also contain many important nutrients, vitamins minerals. Studies indicate that eating these soft juicy red berries may help to lower blood pressure and help prevent fat absorption in the gastrointestinal tract.
Red Currants
Red currants are a type of vibrant red berry which grows in clusters like grapes. Redcurrants are similar in size to blueberries and these shiny red berries have a tart, tangy taste that still has some sweetness. The astringent taste of these currant varieties can leave your mouth feeling somewhat dry, although not as dry and bitter as chokeberries. Being a good source of antioxidants, red currants are extremely good for your health. However, studies have shown that black currants contain significantly higher levels of anthocyanins than redcurrants.
Black Currants
The blackcurrant or black currant is a woody shrub in the family Grossulariaceae grown for its berries. It is native to temperate parts of central and northern Europe and northern Asia, where it prefers damp fertile soils and is widely cultivated both commercially and domestically.
Strawberries
Fresh varieties of strawberries are some of the most popular types of summer fruits in the world. Strawberries can also grow to become some of the largest types of berries you can buy.
Blackberry
Although not a true berry, for many people blackberries are one of the tastiest berry fruits that they can eat. What is it that makes this dark-purple berry a super fruit? Similar to blueberries, blackberries are an amazing source of healthy antioxidants and vitamins. Blackberries contain a number of phenolic compounds and are rich in fiber and vitamin C. The best blackberries to eat are ones you pick in the wild. As with most black and purple berries, eating blackberries has a positive impact on your cardiovascular health. In fact, compared to berries such as blueberries, cranberries, and red raspberries, blackberries are one of the healthiest berries you can eat.
White Raspberry
A raspberry fruit (berry) is composed of over 50 drupelets. The white colored drupelets are likely due to sunscald or white drupelet disorder. Sunscald and white drupelet disorder are physiological disorders caused by sun exposure (solar injury) and excessive temperatures.
Golden Raspberry
Golden raspberries are an unusual type of golden berry with many health benefits. Scientists describe this kind of raspberry as a yellow raspberry with “super antioxidant” activities.
Red Raspberry
The raspberry is the edible fruit of a multitude of plant species in the genus Rubus of the rose family, most of which are in the subgenus Idaeobatus; the name also applies to these plants themselves. Raspberries are perennial with woody stems.
Black Raspberry
Black raspberries may look like blackberries but they are in fact a black variety of raspberry. As you would expect from a black type of berry, they are rich in anthocyanins. Studies have shown that black raspberries varieties are good for lowering inflammation and cholesterol. They have even been linked to cancer prevention.
Olallieberry
A hybrid fruit called an olallieberry is a dark type of berry that looks like a plump blackberry or black raspberry. Being a variety of black berry-like fruit, olallieberries probably are high in anthocyanins. However, there is no information on its nutritional content.
Mulberry
Mulberries are berries that look like long raspberries or blackberries and come in a variety of colors. Mulberry varieties come in black, purple, red, and even white types of berries. Mulberries are a fairly sweet berry-type fruit that have a slightly astringent and tart taste. You can eat mulberries fresh, or you can use them in recipes as you would use blackberries or raspberries. Because mulberries are very fragile summer fruits, it is difficult to buy them fresh. You can buy these types of berries frozen or you can grow a mulberry tree in your garden. The healthy nutrients in these berry fruits have been linked to improving cardiovascular health, helping to manage type 2 diabetes, and helping to prevent obesity.
Açai Berries
Açai berries are small black-purple berries that look like a grape and grow on the açai palm tree. Although it is difficult to buy these super berries fresh, açai berries are becoming more popular due to their fantastic health benefits. One of the most common ways of benefiting from this dark berry is to buy it in powder form. Studies have shown that açai black berry powder has very high levels of polyphenols and other antioxidants.
Goji Berries
Goji berries (wolfberries) are a red type of exotic berry that are better known in Western countries than açai berries. Goji berries are among the types of berries that are classed as superfoods. It is difficult to buy fresh goji berries and they are usually sold as red dried berries. Just an ounce (28 g) of these super berries gives you half of your daily vitamin A needs and 10% of your fiber requirements. Because goji berries are usually sold dried, they have a very sweet taste with a slight bitterness. Some people use goji berries in baked goods to cut down on sugar and increase nutritional value. Researchers have found that the high levels of antioxidants, such as in goji berries, can help to slow down aging, boost immunity, and improve blood health.
Physalis (Cape Gooseberry)
Physalis is an orange type of berry that belongs to fruits in the nightshade family. Physalis berries are also called groundcherries, golden berries, or Cape gooseberries. Physalis berries are low in fat and high in fiber. The health benefits of these golden berries are quite impressive due to their antioxidant content. They can help to reduce inflammation, strengthen your immune system, and they have nutrients that are good for vision. These orange berry fruits have a sweet taste that some people say is similar to tropical fruits such as mangoes or pineapples. You can eat these orange berries raw or you can chop them up in a smoothie or add to a savory salad for some sweetness.
Cloudberries
Cloudberries are winter berries that look like tiny orange raspberries and have a sharp, tart taste. Some say that cloudberries taste like a cross between redcurrants and red raspberries. It is quite rare to find these healthy golden berries for sale in many countries. However, these are highly nutritional berries that are enjoyed by Scandinavians, where the berries grow naturally. Interestingly, compared to other berries, cloudberries are a good source of plant protein. The goodness in cloudberries comes from the rich antioxidant content in the form of vitamin A, citric acid, and anthocyanins.
Pineberries
Pineberries are an unusual type of berry because they look like a white strawberry but taste like a pineapple. Pineberries look stunning with their pale white flesh and bright red seeds. This white berry fruit is also very good for you. They have a similar fiber content to strawberries and contain trace amounts of vitamins and minerals.
Salmonberry
Salmonberries are a bright golden or orange type of berry fruit that looks like an orange raspberry. Despite their unusual appearance, salmonberries are very good for your health. As with all berries, salmonberries are low in calories and fat but high in fiber and vitamins. Adding salmonberries to desserts creates a splash or orange or reddish-orange color depending on their ripeness. These orange berries also taste sweet and have a very juicy flesh.
11 Reasons Why Berries Are Among the Healthiest Foods on Earth
Berries are among the healthiest foods you can eat.
They’re delicious, nutritious, and provide a number of impressive health benefits.
Here are 11 good reasons to include berries in your diet.
1. Loaded with antioxidants
Berries contain antioxidants, which help keep free radicals under control.
Free radicals are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress .
Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk .
One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates .
In fact, several studies have confirmed that the antioxidants in berries may help reduce oxidative stress .
One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage .
In another study in healthy people, eating 17 ounces (500 grams) of strawberry pulp every day for 30 days decreased a pro-oxidant marker by 38% .
Summary Berries are high in antioxidants like anthocyanins, which may protect your cells from free radical damage.
2. May help improve blood sugar and insulin response
Berries may improve your blood sugar and insulin levels.
Test-tube and human studies suggest that they may protect your cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals .
Importantly, these effects appear to occur in both healthy people and those with insulin resistance.
In one study in healthy women, eating 5 ounces (150 grams) of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone .
Moreover, in a six-week study, obese people with insulin resistance who drank a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies .
Summary Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies.
3. High in fiber
Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.
This may decrease your calorie intake and make weight management easier .
What's more, fiber helps reduce the number of calories you absorb from mixed meals. One study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day .
In addition, the high fiber content of berries means that they’re low in digestible or net carbs, which are calculated by subtracting fiber from total carbs.
Here are the carb and fiber counts for 3.5 ounces (100 grams) of berries :
Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
Strawberries: 7.7 grams of carbs, 2.0 of which are fiber
Blueberries: 14.5 grams of carbs, 2.4 of which are fiber
Note that a typical serving size for berries is 1 cup, which converts to about 4.4–5.3 ounces (125–150 grams) depending on the type.
Because of their low net carb content, berries are a low-carb-friendly food.
Summary Berries contain fiber, which may increase feelings of fullness, as well as reduce appetite and the number of calories your body absorbs from mixed meals.
4. Provide many nutrients
Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several vitamins and minerals.
Berries, especially strawberries, are high in vitamin C. In fact, 1 cup (150 grams) of strawberries provides a whopping 150% of the RDI for vitamin C .
With the exception of vitamin C, all berries are fairly similar in terms of their vitamin and mineral content.
Below is the nutrition content of a 3.5-ounce (100-gram) serving of blackberries :
Calories: 43
Vitamin C: 35% of the Reference Daily Intake (RDI)
Manganese: 32% of the RDI
Vitamin K1: 25% of the RDI
Copper: 8% of the RDI
Folate: 6% of the RDI
The calorie count for 3.5 ounces (100 grams) of berries ranges from 32 for strawberries to 57 for blueberries, making berries some of the lowest-calorie fruits around .
Summary Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese.
5. Help fight inflammation
Berries have strong anti-inflammatory properties.
Inflammation is your body's defense against infection or injury.
However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress, inadequate physical activity, and unhealthy food choices.
This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity .
Studies suggest that the antioxidants in berries may help lower inflammatory markers .
In one study in overweight people, those drinking a strawberry beverage with a high-carb, high-fat meal noticed a more significant decrease in certain inflammatory markers than the control group .
Summary Berries may help reduce inflammation and decrease your risk of heart disease and other health problems.
6. May help lower cholesterol levels
Berries are a heart-healthy food.
Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome .
In an 8-week study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily experienced an 11% drop in LDL (bad) cholesterol .
What's more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease .
In a controlled study in obese people, those eating 1.5 ounces (50 grams) of freeze-dried blueberries for 8 weeks noticed a 28% reduction in their oxidized LDL levels .
Summary Berries have been shown to lower LDL (bad) cholesterol levels and help protect it from becoming oxidized, which may reduce your risk of heart disease.
7. May be good for your skin
Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging .
Though research is limited, ellagic acid appears responsible for some of the skin-related benefits of berries.
Test-tube and animal studies suggest that this antioxidant may protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin .
Collagen is a protein that is part of your skin's structure. It allows your skin to stretch and remain firm. When collagen is damaged, your skin may sag and develop wrinkles.
In one study, applying ellagic acid to the skin of hairless mice exposed to ultraviolet light for eight weeks decreased inflammation and helped protect collagen from damage .
Summary Berries contain the antioxidant ellagic acid, which may help decrease wrinkling and other signs of skin aging related to sun exposure.
8. May help protect against cancer
Several antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk .
Specifically, animal and human studies suggest that berries may protect against cancer of the esophagus, mouth, breast, and colon .
In a study in 20 people with colon cancer, eating 2 ounces (60 grams) of freeze-dried raspberries for 1–9 weeks improved tumor markers in some participants, though not all .
Another test-tube study found that all types of strawberries had strong, protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants
Summary Berries have been shown to reduce markers associated with tumor growth in animals and people with several types of cancer.
9. Can be enjoyed on nearly all types of diets
Berries can be included in many kinds of diets.
Though people on low-carb and ketogenic diets often avoid fruit, you can usually enjoy berries in moderation.
For example, a half-cup serving of blackberries (70 grams) or raspberries (60 grams) contains less than 4 grams of digestible carbs .
Liberal amounts of berries can be incorporated into paleo, Mediterranean, vegetarian, and vegan diets.
For people who want to lose weight, the few calories in berries make them ideal to include in meals, snacks, or desserts.
Organic and wild berries are now widely available in many parts of the world. When they’re not in season, frozen berries can be purchased and thawed as needed.
The only people who need to avoid berries are those who require a low-fiber diet for certain digestive disorders, as well as individuals who are allergic to berries. Allergic reactions to strawberries are most common.
Summary Berries can be enjoyed on most diets, as they’re low in calories and carbs and widely available fresh or frozen.
10. May help keep your arteries healthy
In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of your arteries.
The cells that line your blood vessels are called endothelial cells. They help control blood pressure, keep blood from clotting, and perform other important functions.
Excessive inflammation can damage these cells, inhibiting proper function. This is referred to as endothelial dysfunction, a major risk factor for heart disease .
Berries have been found to improve endothelial function in studies in healthy adults, individuals with metabolic syndrome, and people who smoke .
In a controlled study in 44 people with metabolic syndrome, those consuming a daily blueberry smoothie showed significant improvements in endothelial function, compared to the control group .
Though fresh berries are considered healthiest, berries in processed form may still provide some heart-healthy benefits. Baked berry products are considered processed, whereas freeze-dried berries are not.
One study found that although baking blueberries reduced their anthocyanin content, total antioxidant concentrations remained the same. Arterial function improved similarly in people who consumed baked or freeze-dried berries .
Summary Berries have been found to improve arterial function in several studies in healthy people, those with metabolic syndrome, and people who smoke.
11. Delicious alone or in healthy recipes
Berries are undeniably delicious. They make a wonderful snack or dessert, whether you use one type or a mix of two or more.
Though they’re naturally sweet and require no additional sweetener, adding a bit of heavy or whipped cream can transform them into a more elegant dessert.
For breakfast, try berries topped with either plain Greek yogurt, cottage cheese, or ricotta cheese, along with some chopped nuts.
Another way to include berries in your diet is as part of a salad.
To discover the nearly endless versatility of berries, browse the internet for healthy recipes.
Summary Berries are delicious when served alone, with cream, or in healthy recipes.
The Bottom Line
Berries taste great, are highly nutritious, and provide many health benefits, including for your heart and skin.
By including them in your diet on a regular basis, you can improve your overall health in a very enjoyable way.
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