They’re delicious, popular and versatile – but how healthy are berries?

Experts say that if you’re eating any berry – strawberries, blackberries, currants, raspberries, blueberries – you are benefiting Sprinkled on top of yoghurt, blended into smoothies or baked into crumbles, berries are among Americans’ favorite fruits. Luckily, berries are as healthy as they are delicious and versatile: low in calories, full of vitamins and antioxidants, and a good source of fiber. Research shows that, depending on the type, berries support cardiovascular health, may boost gut health and fight inflammation and show promise as part of a “healthy dietary strategy for diabetes prevention and management”, to quote researchers.

Meta-analyses also link compounds in berries… Berries bring a meaningful dose of antioxidants to the table. Photograph: fcafotodigital/Getty Images View image in fullscreen Berries bring a meaningful dose of antioxidants to the table.

Photograph: fcafotodigital/Getty Images They’re delicious, popular and versatile – but how healthy are berries? Meta-analyses also link compounds in berries with improved cognitive health. Here’s what experts say about the health benefits of berries.

Why are berries good for the brain? Graphic with three lines of text that say, in bold, ‘Well Actually’, then ‘. Polyphenols are a broad category of plant compounds; in berries, the most active and proportionally meaningful of them are anthocyanins, which also give many berries their blue, purple and red pigments.

Researchers are investigating whether berry polyphenols and the metabolites produced when gut microbes process them may influence inflammation and blood-vessel function. Because the brain depends on an extensive blood supply, better vascular function is one plausible route by which berries could support cognition.

“In simple terms, the anthocyanins are likely creating a healthy working environment for brain cells by improving blood flow into the brain, which improves oxygenation and nutrient delivery,” said Tim Crowe, a nutrition scientist who closely follows anthocyanin research. “What’s good for our blood vessels is also good for our brain.” A scientist said bananas ‘kill’ the benefit of blueberries.

That suggests berries could not only be neuro-protective, but an intervention for those already experiencing cognitive decline. “A pretty amazing result,” said Lila.

A particular pattern of eating called the Mind diet – a version of the Mediterranean diet geared toward supporting cognitive health – involves berries. “We have a strong indication that diets that are higher in berries over many years tend to have slower cognitive decline and delaying of cognitive ageing,” said Moon, who has written a book about the Mind diet.

In the 2015 study informing the Mind diet, researchers observed 923 participants. They found those who prioritized whole foods including berries, leafy greens, nuts and seeds, beans, fatty fish and olive oil – while avoiding sweets, ultra-processed foods and red meat – for an average of 4.5 years had a 53% lower risk of developing Alzheimer’s compared with those who did not.

Which berry is the healthiest? Experts say that if you’re eating any berry – strawberries, blackberries, currants, raspberries, blueberries – you’re benefiting.

“All berries are good. We should eat a heck of a lot more than we do,” said Lila.

View image in fullscreen Each type of berry has its own valuable nutritional fingerprint. Photograph: Xiu Huo/Getty Images However, some studies suggest wild berries may have a bit of a nutritional leg up on their conventionally grown counterparts, because they develop an “abundance of phytochemical resources” to “defend them against the environment”, Lila said.

“Those are the same phytochemicals that when we consume them … dispel human chronic diseases.” Each type of berry has its own valuable nutritional fingerprint. Some punch above their weight in particular categories.

Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with qualified healthcare professionals for medical decisions and treatment options.