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

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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 with improved cognitive health.

Here’s what experts say about the health benefits of berries.

Why are berries good for the brain?

Berries bring a meaningful dose of antioxidants to the table.
“Berries’ high polyphenol content is what we think makes them so protective” when it comes to mental processes such as memory and attention, said Maggie Moon, a registered dietitian.

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.”

The equivalent of a daily cup of blueberries was linked to slightly improved speed of information processing relative to a placebo in older adults with mild cognitive impairment over a six-month period, according to research by Mary Ann Lila, a professor in the department of food, bioprocessing, and nutrition sciences at North Carolina State University. 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.
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. For instance, cranberries are the only commercially cultivated berry with a significant amount of “a particular kind of polyphenol called an A-type proanthocyanidin” which helps prevent recurrent urinary tract infections, said Lila.