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2.  Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app.
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6.  Can't get enough? Connect with us for all things health. finnish name meanings
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11.  8 of the Healthiest Berries You Can Eat
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14.  Berries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols. Eating berries may help prevent and reduce the symptoms of many chronic diseases.
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18.  You can consume berries raw or in preserves, jams, and desserts. swahili surname origins
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22.  Here are eight of the healthiest berries you can eat.
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27.  Blueberries
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30.  Blueberries are popular berries that serve as a source of vitamin K.
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36.  One cup
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38.  (148 grams) of blueberries provides the following nutrients:
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42.  Blueberries also contain antioxidant polyphenols called anthocyanins, which may reduce oxidative stress. This can lower the risk of heart disease, type 2 diabetes, and neurological decline.
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46.  Eating blueberries as part of a nutritious diet may improve aspects of heart health by helping to:
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50.  A 2024 review that explored the possible benefits of blueberries on the brain suggests that they may support brain health during aging by:
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55.  Raspberries
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58.  Raspberries are often used in desserts and are an excellent source of fiber.
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64.  One cup
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66.  (123 grams) of raspberries provides:
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70.  Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress.
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74.  One 2020 study measured the impact of eating raspberries daily for 8 weeks in people at risk of prediabetes. Supplementing their typical diet with raspberries did not meaningfully affect participants’ glucose control, but it did improve markers of immune health.
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78.  A 2022 clinical trial in adults with prediabetes suggests that regularly eating red raspberries can positively impact the gut microbiome, which refers to bacteria in the gut that help support digestion and immune function.
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82.  A 2024 study of adults who smoke cigarettes found that eating black raspberries reduced indicators of oxidative stress in mouth cells as well as in participants’ urine.
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84.  
85.  
86.  Learn about the types of raspberries.
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91.  Goji berries
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94.  Goji berries, also known as wolfberries, are native to China and historically used in traditional medicine.
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100.  One ounce
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102.  (28 grams) of dried goji berries provides:
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106.  Goji berries also contain high levels of vitamin A and zeaxanthin, which are important for eye health.
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110.  A 2022 review of research notes that the components of goji berries may have various health effects, including:
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114.  Some of these components may help fight cancer cells, improve insulin resistance, and stimulate immune cells, according to studies in test tubes and animals.
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118.  A 2021 randomized trial in humans suggests eating goji berries regularly during middle age may reduce the risk of age-related macular degeneration, the leading cause of age-related blindness.
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122.  Another 2021 randomized trial suggests that eating goji berries as part of a nutritious eating plan may also benefit blood lipid levels and reduce the risk of cardiovascular disease.
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126.  
127.  Strawberries
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129.  
130.  Strawberries are a commonly consumed berry and a good vitamin C source.
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136.  One cup
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138.  (144 grams) of whole strawberries provides:
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142.  According to a 2023 review of research on the health benefits of strawberries, strawberries contain components that may support:
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146.  A 2021 study in adults with obesity suggests eating 2.5 servings of freeze-dried strawberries ground into a powder for 4 weeks can improve risk factors for cardiometabolic disease, including insulin resistance and LDL cholesterol.
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150.  In another study, the same researchers determined that eating this same quantity of strawberry powder may also improve:
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155.  Bilberries
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158.  Bilberries (huckleberries) are similar to blueberries. Bilberries are native to Europe, whereas blueberries are native to North America.
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162.  One 3.5-ounce (100-gram) serving of bilberries provides:
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166.  According to the National Center for Complementary and Integrative Health (NCCIH),
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168.  research
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170.  suggests the following possible benefits:
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174.  However, the NCCIH notes that these were all based on small studies, and more research is still needed.
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177.  
178.  Like blueberries, bilberries contain high amounts of anthocyanins, which may provide health benefits.
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182.  A 2020 study on people who had previously had a heart attack and supplemented with bilberry for 9 weeks suggests that bilberries may have cardioprotective effects.
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186.  A
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188.  2021 study
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190.  on people with type 2 diabetes suggests that consuming bilberries for 4 weeks may improve glycemic regulation.
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194.  
195.  Açaí berries
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198.  Açaí berries grow on açaíi palm trees native to the Brazilian Amazon region.
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202.  One
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204.  3.5-ounce
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206.  (100-gram) serving of açaí berry puree provides:
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210.  Açaí berries are often consumed dried or freeze-dried, which can affect their nutritional content.
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214.  Most of the research on this berry comes from test tube studies. The fruit may not have the same benefits in the human body.
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218.  Açaí berries contain antioxidant polyphenols that can reduce oxidative damage. According to a 2023 review of research, components of açaí may also have anti-inflammatory properties and may have protective effects on:
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222.  A 2023 lab study determined that açaí may reduce levels of L-glutamate, a neurotransmitter that, when accumulated abnormally, can contribute to neurodegeneration. When released after a stroke, L-glutamate can cause neuron death. manx last name history
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226.  When consumed as a juice, açaí berries may increase blood antioxidant levels and reduce chemicals involved in oxidative stress.
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232.  Research from 2020
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234.  in adults who consumed 200 grams per day for 4 weeks suggests açaí berry juice may improve:
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238.  However, the
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240.  NCCIH
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242.  notes that there hasn’t been enough research on açaí in humans to fully support these benefits.
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245.  
246.  
247.  Cranberries
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249.  
250.  Cranberries are a healthy fruit with a tart taste commonly consumed as juice or as cranberry sauce.
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255.  
256.  One cup
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258.  (110 grams) of raw cranberries provides:
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261.  
262.  Like other berries, cranberries contain antioxidant polyphenols.
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266.  Cranberry juice doesn’t contain as many polyphenols as raw cranberries. However, improved processing methods may retain more of these benefits.
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270.  Cranberries’ best-known health benefit is their ability to
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272.  reduce the risk
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274.  of urinary tract infections (UTIs).
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278.  Properties in cranberries can prevent the bacteria E. coli from sticking to the wall of the bladder or urinary tract, reducing the risk of infection. Because of this, drinking cranberry juice or taking cranberry supplements can reduce the risk of UTIs.
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281.  
282.  Cranberry juice may reduce the risk of other infections as well.
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285.  
286.  H. pylori is a type of bacteria that can cause stomach ulcers and gastric cancer.
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288.  Studies
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290.  , including one from 2020, suggest that cranberry juice can prevent H. pylori from attaching to the stomach wall, help prevent infections, and act as a complementary treatment with antibiotics.
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293.  
294.  Cranberry juice may also benefit heart health. However, additional research is still needed to understand the potential benefits.
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297.  
298.  It’s best to avoid cranberry juice with lots of added sugar and instead choose ones labeled as 100% juice.
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302.  
303.  Grapes
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306.  People eat grapes as whole raw fruit, juice, wine, raisins, or vinegar.
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311.  
312.  One cup
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314.  (151 grams) of whole raw grapes provides:
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317.  
318.  Grape skins and seeds contain antioxidants that may support heart health and reduce inflammation and oxidative stress.
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321.  
322.  A 2021 study suggests grape seed polyphenol extracts can lower blood pressure and heart rate.
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325.  
326.  Finally, grape juice may even benefit brain health. A small clinical trial in 26 Gulf War veterans found that consuming Concord grape juice increased certain metabolites that may correlate with improved cognitive performance.
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330.  
331.  The bottom line
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334.  Berries contain beneficial fiber, vitamin C, and antioxidants. They may benefit heart health by helping to lower blood pressure and cholesterol while reducing oxidative stress.
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337.  
338.  Berries may also help reduce the risk of type 2 diabetes and are alternatives to snacks with added sugar.
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341.  
342.  You can try to eat a few portions of berries a week and sample different types. Add them to your salads or use them as a healthy breakfast topping.
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345.  
346.  Read more about foods high in polyphenols.
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356.  Share this article
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359.  
360.  Black raspberries and blackberries look so similar that some people think they're the same fruit. hindi surname origins This article reviews the similarities and…
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365.  
366.  Berries are among the healthiest and most nutritious foods on earth. Here are 11 ways that eating berries can improve your health.
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371.  
372.  Learn 13 foods that have powerful anti-inflammatory effects to help lower chronic inflammation.
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376.  
377.  
378.  Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. frisian surname origins Here are 7 evidence-based health benefits of…
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402.  A new report states that ultra-processed foods are a major contributing factor to the obesity epidemic. Researchers say these foods are designed to be…
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408.  Omega-3 supplements combined with weightlifting could result in improved athletic performance and overall health, according to a new study.
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414.  OUR BRANDS
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417. My website: https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries