benefits of berries blackberries

Jam-packed with nutrients, the benefits of berries is long!

Berries are some of the healthiest foods for you. Not only are they delicious, but they’re loaded with nutrients and antioxidants that support your health. Why care about antioxidants? Because they keep free radicals in check, which is crucial to slow down the aging process, reduce cancer risk, and prevent disease.

What are the best berry options? When it comes to sweet fruits, blueberries, açaí berries, goji berries, strawberries, raspberries, blackberries, and other berries are the best options. They’re relatively low in sugar and high in antioxidants. 

Berries are one of the body’s greatest allies in the fight against inflammation, aging and illness.

In addition to fiber and vitamin C, the antioxidants in berries can boost your health BIG time. They support weight loss, blood sugar, brain function, heart health, eye health, skin health, digestion, detoxification, and the nervous system.

Health Benefits of Berries

​Antioxidants & Fiber

The antioxidants and fiber make berries ideal for weight loss. With their high antioxidant content, berries protect against oxidative damage. They do this by neutralizing free-radicals that cause inflammation, pre-mature aging, and disease. The fiber in berries supports digestion and lowers the glycemic load or the rate carbs are digested. Enjoying low glycemic foods is beneficial for consistent energy and focus.

Healthier Snack or Sweet

Naturally sweet and filled with flavor, fruit is nature’s dessert. Fruit is refreshing, convenient, easy-to-prepare, and provides a healthier snack. They’re a much better sweet-tooth option to insulin-spiking processed products. Choosing natural whole foods over processed products is a healthy habit for improving your diet. Berries are a great alternative to processed snacks, such as fruit bars, baked goods and candy. Berries are a naturally sweet, low-carb choice to satisfy cravings without packing on the pounds.

What Berries Are Best For Health?

Listed below is a breakdown of the health benefits of berries. For maximum benefits, aim for one serving of fresh or frozen berries daily. Opt for organic to reduce pesticides.

Benefits of Berries… Acai Berries

Pronounced “ah-sigh-EE,” these berries are loaded with antioxidants. They’re known to stop cell damage that often leads to disease in the body. They can also reduce oxidative stress, cholesterol, and symptoms of osteoporosis. That makes these a top berry for your bones.

Benefits of Berries… Blueberries

Blueberries are the superstar of the berry bunch! Although all berries are nutritional standouts, blueberries have unique health benefits worth noting. The beautiful hue of these berries does more than make a delicious pie! Blueberries are rich in antioxidants, called anthocyanin and polyphenols.

Blueberries are great for weight loss!

These juicy gems promote fat burning. They can do wonders for that super stubborn, hard-to-get-rid-of belly fat. They’re also a good source of vitamin C, vitamin K, fiber, and manganese. Enjoy them in a fruit salad, green drink, or gluten-free pancakes.

Benefits of Berries… Blackberries

Rich in the plant nutrient, anthocyanin that gives berries their dark color, blackberries are a great source of vitamin C, fiber, vitamin K, and manganese. They’re also a good source of vitamin E, folate, magnesium, potassium, and copper. If you eat dairy, then try blackberries with creme fraiche or mascarpone. For a dairy-free option, you can make a banana ice cream and mix these in. Boysenberries and marionberries are types of blackberries that are good substitutes too.

Benefits of Berries… Goji Berries

Want better vision? Grab a handful of these superfood fruits. They’re rich in the antioxidant zeaxanthin and vitamin A, both of which are beneficial for eye health. They’re also full of vitamins and antioxidants that benefit immunity, brain health, digestion, and cancer prevention. These are sometimes called wolf berries.

Benefits of Berries… Raspberries

An excellent source of fiber, raspberries have a low GL and the lowest sugar content of the fruits listed here. They’re also a good source of antioxidants, vitamin C, vitamin K, magnesium and manganese. Enjoy with walnuts, added to yogurt or served with quinoa and pecans.

Benefits of Berries… Strawberries

These heart-shaped sweet fruits are so good for you. Containing over 140% of the recommended daily value for vitamin C, strawberries provide an excellent immunity boost. They’re also a good source of fiber, folate, potassium, and manganese. Enjoy added to smoothies, on top of a spinach salad with goat cheese or dipped in dark chocolate.

Choosing the Best Berries

Now that we’ve covered the health benefits of berries, it’s time to pick them! Fresh berries are most plentiful during the summer, but you can always find them in the freezer section at the store. Select plump berries that are free of bruising and mold. Store fresh berries in the fridge and wash them just before use. Always buy organic to reduce your risk of toxins. Avoid canned, jarred and processed fruits with additives, coloring or sugars added. Keep dried berries to a minimum due to their high sugar content.

How To Eat More Antioxidants

Is it good to eat berries everyday? Yes! And berries can be enjoyed on most diets. So no matter what diet you follow, it’s wise to include some of these standout fruits. Enjoy 1/2 a cup to 2 cups of fresh or frozen berries daily. Berries are delicious on their own or added to pancakes, parfaits, yogurt, smoothies, salads or desserts.

Fruit Recipe Ideas

To maintain the benefits of berries, how you eat them is important. Although berries are typically used in jams, preserves, and desserts, those aren’t always the healthiest. Here are some fresh ideas for enjoying these fantastic fruits…

  • Acai bowl with cacao, shredded coconut & chia seeds
  • Gluten-free cassava & blueberry pancakes
  • Raspberries with oatmeal & coconut milk
  • Goji vanilla bars with dates & cashews
  • Blackberry vanilla almond parfait
  • Strawberry banana smoothie
  • Blueberry cherry smoothie
  • Raspberries with cottage cheese & sliced peaches
  • Cinnamon strawberry yogurt
  • Salmon salad with berries, walnuts, spinach & lime vinaigrette
  • Berries dipped in melted dark chocolate

Leave a Comment