11 Berries to Improve Your Health

Kale isn't the only super food on the block, these super berries are superfoods packed with nutrition.

Chef holding bowl of strawberries and blueberries, mid section
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Of all the so-called superfoods — the nutrient-rich foods high in antioxidants that are thought to fight the ills of aging — few receive more accolades than the berry family. From humble blueberries to their exotic cousins from distant climes, berries have muscled out other super fruits to take a firm stand front and center. Sure, orange fruits and dark leafy greens get their fair shake, but the berries seem to steal the show.

And the attention bestowed on berries is not unfounded. In study after study, the benefits of berries are lauded. Most recently, researchers revealed that women who ate more than three servings of blueberries or strawberries a week had a 34% lower heart attack risk than those who ate less. Researchers say the reason is that the berries, like other red and blue fruits and vegetables, have high concentrations of anthocyanin, an antioxidant that may help lower blood pressure and improve blood vessel function. Another study found that women who eat plenty of blueberries and strawberries experience slower mental decline with age than women who consume fewer of the fruits.

And what about all the other berries that are regularly slapped with the “miracle” label by food marketers and importers? Although many of the exuberant health claims have yet to be confirmed, the bulk of berries are loaded with important nutrients that can go far in combatting common deficiencies that may be making you feel less than peppy.

With that in mind, here’s the who’s who of the super berry world.

1. Açai Berry

Acai berry
Acai berries are fruit from a palm tree that grows in the Amazon rainforest. diogoppr/Shutterstock

One of the earliest contenders in the miracle-food market, açai berries are harvested from açai palm trees native to the rain forests of South America. In the Amazon the berries are beaten into a pulp, diluted in water and eaten with manioc, meat, fish, or dried shrimp. Proponents purport that this little berry can tame arthritis and cancer, help with weight loss and high cholesterol, give a boost to erectile dysfunction, aid detoxification, and provide overall health exuberance. Açai berries have proven to be a good source of antioxidants, fiber, and heart-healthy fats, but research has yet to prove much else. Açai can be eaten raw, in capsules, in beverages such as juice, smoothies or energy drinks, and other food products. It is often sold as a frozen pulp. Its popularity in North America has had an unintended consequence: there is less of this healthy staple for native and often poor populations who have relied on it for generations, according to Bloomberg.

2. Acerola Cherry

acerola cherries
Acerola cherries are filled with vitamin C. GETSARAPORN/Shutterstock

Known scientifically as Malpighia emarginata, and commonly as acerola, Barbados cherry, West Indian cherry, and wild crepe myrtle, this shrub is native to South America, southern Mexico, and Central America, but is now also being grown as far north as Texas and in subtropical areas of Asia. The fruit is bursting with vitamin C — about nine times the vitamin C found in a typical orange. It is most commonly available in juice, powder or supplement form.

3. Aronia

Aronia berries
Aronia berries are also known as chokeberries. Aksana Yasiuchenia/Shutterstock

Also known as black chokeberry, aronia is native to the eastern U.S. and has a long history in Eastern Europe. The aronia fruit is about the size of a large blueberry and is commonly found in wet woods and swamps. Aronia shrubs are cultivated as ornamental plants; however, there is interest in the health benefits of the fruit because of its high levels of anthocyanins and flavonoids — five to 10 times higher than cranberry juice — with beneficial nutrients such as antioxidants, polyphenols, minerals, and vitamins. The fruit is inedible raw because of its astringent nature (hence the common name, chokeberry), but the berries are used to make juice as well as wine, jam, syrup, juice, spreads, tea, and tinctures.

4. Blackberry

blackberries
Blackberries are high in antioxidants. GoncharukMaks/Shutterstock

Blackberries are special, beyond their basic berry goodness. Notable for their high levels of dietary fiber, vitamin C, vitamin K, folic acid, and manganese, they also rank well for antioxidant strength, with notable levels of polyphenolic compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins, and cyanidins. By many accounts, blackberries are considered one of the strongest antioxidant foods consumed in the U.S.

5. Blueberry

Fresh blueberries
Blueberry extracts have been shown to help prevent infectious bacteria from clinging to the walls of the gut, bladder and urethra. Madlen/Shutterstock

Second only to strawberries in terms of U.S. berry consumption, blueberries are not only popular but constantly rank near the top in terms of their antioxidant capacities among all fruits, vegetables, spices, and seasonings. Studies suggest that blueberries may reduce memory decline, may reduce heart attack risk, lower risk factors for cardiovascular disease, and may provide other anti-aging benefits. They are also an excellent source of vitamins C and K, manganese, and a good source of dietary fiber. One of the real beauties of blueberries is that they are native to North America and are grown commercially in 38 states, meaning fewer food miles and habitat destruction than some of their superfood sisters. Unfortunately, domestic blueberries test positive for 42 different pesticide residues in EWG’s examination of pesticide loads – so purchase organic ones when you can.

6. Cranberry

cranberries
Cranberries are another example of produce that benefits from the soak. Try this trick before you make your cranberry creation for the holidays. (Photo: bitt24/Shutterstock)

Another fruit native to North America, cranberries have a long history of use for medicinal purposes, including treatments for wounds, urinary disorders, diarrhea, diabetes, stomach ailments, and liver issues. There is some evidence that cranberry can help prevent urinary tract infections; however, the evidence is not definitive, and more research is needed. To that end, the National Institutes of Health is funding research on the cranberry’s effects on heart disease, yeast infections, and other conditions, and other researchers are investigating its potential against cancer, stroke and viral infections. But be warned, if you plan to consume cranberries in juice form, check the nutrition panel. Many cranberry juices are juice blends; one popular brand is only 27% juice and one serving comes with the whopping equivalent of 12 teaspoons of sugar.

7. Goji Berry

Goji berry
Goji berries have been used by Chinese herablists for millennia. Dionisvera/Shutterstock

Also known as lycium or Chinese wolfberries, these go-to berries for the superfood set are native to the Himalayan region of China and Tibet. The small, red berries have been used by Chinese herbalists for millennia to help eyesight, boost immune function, and promote longevity. Although there are few published clinical trials, many of the goji berry’s reported health benefits are related to their high antioxidant concentration. They have remarkable levels of vitamin C, beta carotene, amino acids, iron, and B vitamins. Available dried, they taste kind of like a dried cherry with a slightly metallic and salty tinge; they are also available is powder, juice or supplement form. They travel a long way to get to North America, though, so love them sparingly.

8. Maqui Berry

Maqui berries
Maqui berries are often found in dietary supplements. Larisa Blinova/Shutterstock

Maqui berry is a deep purple berry that grows wild throughout parts of southern Chile. The tart and flavorful fruit contains an abundance of vitamin C, calcium, iron and potassium, anthocyanins and polyphenols, and anti-inflammatory compounds. Long consumed in whole and juice form, maqui is now found in a number of dietary supplements (including powders, capsules, and juice blends).

9. Noni Berry

noni berries
Noni berries are the fruit of the canary wood shrub. Jitlada Panwiset/Shutterstock

The noni berry is the fruit of the evergreen shrub known as canary wood, which is native to tropical areas of the South Pacific. The green fruit, leaves and rhizomes were long used in Polynesian cultures to treat menstrual cramps, bowel irregularities, diabetes, liver diseases, and urinary tract infections. Noni is available in powdered pulp or juice form, but many of the nutrients are lost when the fruit is juiced. The main micronutrients of noni pulp powder include vitamin C, niacin (vitamin B3), iron and potassium, with lesser amounts of vitamin A and calcium. However, the juice only retains the vitamin C, and at levels about half as much as orange juice.

10. Raspberry

A woman holds a bowls of raspberries
Raspberries have a surprisingly high amount of fiber in them. (Photo: GrashAlex/Shutterstock)

The U.S. is the third-largest raspberry producer in the world, which is a good thing given our fondness for them and the health benefits they deliver. Because of their aggregate fruit structure, raspberries are among the highest fiber-containing foods, with up to 20% fiber per total weight. They are also a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper, and iron. As for the antioxidants, raspberries contain the all-important anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol, and salicylic acid. Yellow raspberries are also grown, but they have fewer antioxidants. A compound found in raspberries, raspberry ketone, is routinely touted as a weight-loss supplement, though more research is needed to determine the veracity of the claims.

11. Strawberry

strawberries in a basket
One serving of strawberries offers 85 milligrams of vitamin C, or 150% of the Daily Value. minicase/Shutterstock

Although strawberries are grown in every state in the U.S., California manages to grow 75% of the nation’s crops – in fact, the Golden State produces more than 1 billion pounds of strawberries a year, which is surely appreciated by the 94% of U.S. households that consume the sweet red berries. Although strawberries aren’t exotic and don’t require long traveling distances and dwindling rain forests to thrive, they are one of the stellar powerhouses of the berry group. One serving of strawberries offers 85 milligrams of vitamin C, or 150% of the Daily Value. They provide fiber, manganese, folate, potassium, and like the rest of the berry family, antioxidants. Strawberries land in second place for pesticide load on EWG’s 2013 Dirty Dozen list, so purchase organic ones if you can.