Humans evolved as hunter-gatherers, and a large portion of their diet was fruits. Berries have been one of the major components of our diet for many thousands years. Naturally, our bodies adapted to different types of berries. That may explain why these super fruits are so nutritious for humans.
Think about it for a second, how some food is so nutritious that it seems like designed specifically for You? The answer may lie in evolutionary history— berries were all over the world, and we have evolved to use their full potential. This article is all about berries.
Hi, we are Team My Organic BD. A group of passionate dieticians, microbiologists, doctors and writers. We are working together to convert our combined expertise into knowledge. With our vast experience in natural wellness, we have a lot to make you wonder about organic berries.
In this article, we will discuss different types of berries, their benefits, and others facts.
Let’s gather everything about berries.
Why Berries Are Superfoods?
Yes, berries are a superfood according to the Criteria of a Superfood. The Criteria say that superfoods must have at least one of 3 characteristics: they may contain a good variety of nutrients in significant amounts, or contain rare nutrients in good amounts, or they may have a special ability that boosts wellness. If we look at berries closely, we will see they fill up all the criteria more or less. We will discuss more about that in the next sections.
Please read the Fundamentals of Superfoods? Benefits, Types, List & Uses.
What are the common Nutrients & Health benefits of Berries?
Berries are one of the few foods that are delicious, affordable, and packed with numerous health benefits. Not all the berries are the same, but they have some common benefits for wellness. Let’s make a comprehensive list of the health benefits of berries below :
How do berries boost immunity with antioxidants?
List some of the most antioxidant-rich foods, and berries will always be at the top. It is a natural antioxidant capsule with some powerful antioxidants such as anthocyanins, ellagic acid, and resveratrol. According to a study, blueberries, raspberries, and blackberries contain some of the highest numbers of antioxidants among all fruits. Let’s discuss antioxidants and how they work.
Antioxidants are molecules that deactivate free radicals in our bodies. Free radicals are negatively charged molecules within our body. They enter our body with food, and a large part is made by the metabolic process of our body. Why are free radicals bad? Well, they steal electrons from body cells due to their negative charge. When they steal electrons from one cell, then the cell becomes electro negative. The cell then takes another electron from a nearby cell. And the process continues. This is how a snowball effect takes place, and millions of cells get damaged in the process. This is referred to as oxidative stress. Oxidative stress is the cause of premature aging signs, poor skin conditions to chronic diseases like heart disease, and cancer. Antioxidants simply donate electrons to the free radicals and stop the whole process from occurring in the first place.
We need a consistent supply of antioxidants in our food, and berries can fill a great part of the required antioxidants.
Source of Fiber
Berries can fill up a good portion of your daily fiber. They contain a high amount of soluble fiber and less insoluble fiber. Soluble fibers have vital health benefits for our health. They regulate insulin release and slow down digestion. This effect can help minimize blood sugar for both healthy and diabetic people. Fibers are also an amazing gut health booster. They feed the beneficial bacteria in our gut, which aids in better digestion and immunity. Studies show there is are real connection between gut health and mental wellness. As berries have a digestion-slowing effect, they can help you stay full longer, providing weight loss benefits. Many berries have appetite-reducing effects too. Fibers from berries may also help to reduce inflammation and blood pressure, and reduce the chances of cancer.
Blood Sugar Regulation
Berries are known for their blood sugar benefits. The super fruits contain some sugar, but with their blood sugar-regulating nature, you don’t need to worry. If you are diabetic, you may need to limit your berry consumption. There are multiple test tubes and human studies show the insulin-limiting effect of berries. There is another specific study on berries effect on blood sugar. In the study, the insulin level of women was measured after eating 5 ounces of strawberries and bread. It reduced the insulin level by up to 26%.
Packed with Vitamins
Berries are an amazing source of essential vitamins. Vitamin C is one of the common vitamins in berries. It aids immunity, supports skin cell production, and benefits iron absorption. Vitamin K, found in berries are rare nutrient that helps in bone health and the blood clotting process. Folic acid is another vital nutrient for DNA synthesis and the production of red blood cells. It is also vital for the health of the mother and baby while pregnancy. Many berries also contain Vitamin A. It supports eye health, skin health, and immunity. Vitamin E is a powerful antioxidants that prevent oxidative stress.
Bioactive Molecules and Minerals
Bioactive molecules are the components that come with various health benefits. Berries contain several bioactive molecules. Ellagic acid, found in strawberries, raspberries, and blackberries, has anticancer properties and skin benefits. Resveratrol is a common molecule that is linked with brain health and heart health. Flavonoids are antioxidants and metabolic boosters. Polyphenols are beneficial for inflammation, gut health, and chronic disease. Quercetin is a type of antioxidant with potential health benefits.
Berries are also a rich source of calcium, manganese, iron, magnesium, zinc, and other crucial minerals. Those minerals take part in maintaining a healthy metabolism and overall wellness.
Reduces Inflammation
Inflammation is our body’s natural response to injury and stress. There are different triggers of inflammation in our modern lifestyle. Unhealthy food, lack of physical exercise, mental state, and environment are some of the causes of inflammation. Long-term inflammation causes conditions like diabetes, obesity, heart disease, and more. Berries have the natural potent of reducing these issues according to studies in pubmed.
Heart Health and Cholesterol
These super fruits are known for their heart health and cholesterol benefits. They have proven benefits in lowering bad cholesterol. There was a study ran for 8 weeks and observed people with metabolic syndrome. They ate strawberries daily and had 11% lower LDL (bad cholesterol) in their blood. Another study among obese people shows that blueberries reduced oxidized LDL levels by 28%. They reduce the LDL cholesterol from oxidizing, which increases the chance of heart disease.
We have already discussed how the antioxidants and anti-inflammatory effects of berries protect us from chronic heart disease.
Skin & Beauty
There is are considerable research shows the skin benefits of these super fruits. They are rich in nutrients and bioactive components with various skin & beauty benefits. With their dense antioxidant property reduce skin wrinkles and signs of aging. They also contain Vitamin C, K, and A, which are vital for skin & beauty. Vitamin C from the berries aids in the production of collagen. This helps the skin soft and elastic. If you regularly take different types of super berries, the effect will surely be on your skin.
Should you choose organic or conventional berries?
Organic berries are generally healthier for your body and the environment. This is because they are produced without any chemicals or pesticides. But nutritionally, both are almost identical. If you don’t mind paying higher, go for organic. But ensure that, focusing too much on organic fruits doesn’t limit the diversity of your fruit consumption.
What are the type, nutrient & uses of heathy berries? A brief story
Now it’s time to explore the super berries one by one:
Blueberries
They originated in North America. Native Americans used blueberry for food and medicines for thousands of years. It became popular for taste and nutrient content. Now it is considered a superfood. In Western culture, blueberries are one of the staple super fruit to eat.
- Key Nutrients
Vitamin C, Vitamin K, Fiber, Manganese, Copper, Potassium, and Polyphenols.
- Key Benefits
One of the key benefits of blueberries is that it’s full of powerful antioxidants. It may support brain health and cognition. Aids heart health due to its blood pressure regulatory nature. Blueberries can also reduce diabetes risk as they limit the release of insulin. It comes with immune-boosting characteristics due to its Vitamin C and minerals.
- Uses
Blueberries are taken fresh, frozen, or dried. It can be used in different foods like yogurt, smoothies, and oatmeal. Deserts and muffins are also made with blueberries.
- Price
$6–$8 per pound
Strawberries
Strawberries originated in Europe and America. Ancient people cultivated and consumed it from the garden. Strawberries are among the most popular types of berries, loved for their sweet taste and vibrant color. In many cultures, they are symbols of love and passion.
- Key Nutrients
Vitamin C, potassium, fiber, manganese, quercetin, ellagic acid, folate, and polyphenols.
- Key Benefits
Strawberries have a great immune-boosting ability for their high vitamin C and antioxidants. They aid heart health due to their anti-inflammatory properties. They also support skin health, blood sugar, and better digestion.
- Uses
Strawberries are one of the most loved flavors in the world. They are eaten fresh, dried, or frozen. Strawberries can be used in smoothies, shakes, cakes, jams, desserts, etc.
- Price
$2–$5 per pound
Goji Berries
This super fruit has an old history in Chinese traditional medicine for over 2000 years. They are native berries of China and Tibbat. They are famous for their rich antioxidants and nutrient content. Goji berry is also known as wolfberries.
- Key Nutrients
Vitamin C, zeaxanthin, beta carotene, iron, polysaccharides, fibers, calcium, selenium, and magnesium.
- Key Benefits
Goji berries come with immune-boosting benefits due to their vitamin C content. Its beta-carotene supports eye health. Antioxidants maintain skin health and protect from premature aging. In traditional Chinese medicine, the berry is used to improve liver function.
- Uses
Goji berries are taken raw or dried. You can also make refreshing tea with goji berries. Also make your salad, yogurt, and smoothies delicious.
- Price
$15–$30 per pound ( normally dry fruit in USA market)
Cranberry
Cranberries originate from North America. The indigenous people of the country have a long history of using them as food and wellness. Traditionally, it was used to treat urinary tract infections. It comes with a unique flavor and taste. That makes cranberry a popular item to add to foods like juice, sauce, and snacks.
- Key Nutrients
Vitamin C, manganese, fiber, polyphenols, vitamin E, Potassium, and copper. Quercetin, proanthocyanidins, etc.
- Key Benefits
Cranberries contain proanthocyanidins, which an effective antibacterial agents. This makes it a powerful remedy for urinary tract infections. It comes with a cholesterol-reducing effect, aiding heart health. With its high vitamin C, it also have immunity-boosting effect.
- Uses
You can take cranberries fresh and dried. Juice, salad, and snacks are made with it. It is also used in making sauces and baked items.
- Price
$3–$7 per pound
Acai Berry
Originating from the Amazon rainforest, acai berries have been used by Indigenous tribes since ancient times. They come with a deep purple color and are loved for their compact antioxidant levels. Different health supplements and wellness products are made with acai berries.
- Key Nutrients
Omega-9, omega-6, vitamin A, anthocyanins, fiber, calcium, magnesium, polyphenols, potassium, iron, and amino acids.
- Key Benefits
The berry comes with powerful antioxidants that protect the body from oxidative stress and improve heart and skin health. It is also known for its cholesterol-reducing ability. Fibers aid in digestion and supply probiotics to the body.
- Uses
Acai are used in smoothies and ice creams. Health drinks and supplements are also made with it.
- Price
$10–$30 per pound ( normally dry fruit or other form in USA market)
Cherries
Cherries are small, round fruits that originated in Asia and Europe. There are sweet and tart variants of cherry. Cherries are one of the oldest cultivated fruits. It is celebrated for rich taste and wellness.
- Key Nutrients
Vitamin C, fiber, potassium, melatonin, anthocyanins, polyphenols, copper, vitamin A, magnesium, and flavonoids.
- Key Benefits
Cherries are great for heart health due to their cholesterol-reducing ability. Melatonin from cherries improves sleep quality and disorders. It comes with anti-inflammatory and antioxidant effects. Cherries may also boost brain health and cognitive ability.
- Uses
Cherries are taken fresh or dried. You can make smoothies, jams, pies, tarts, and baking goods with cherries. Cherry wine is also gaining popularity.
- Price
$3–$8 per pound
Elderberry
Elderberries are small, dark purple berries that originated in Asia, Europe, and North America. They have been used for traditional medicines for their antioxidant and health-boosting properties.
- Key Nutrients
Vitamin C, vitamin A, fiber, anthocyanins, flavonoids, iron, calcium, phenolic acids, and polyphenols.
- Key Benefits
Elderberries are commonly used for colds and flues for their immune-boosting properties. It reduces cholesterol and blood pressure, supporting heart health. It promotes skin health with its powerful antioxidants, and fiber supports proper digestion.
- Uses
The syrup is commonly made with elderberry. It is also consumed as tea and a health remedy. Elderberry wine and jams are also getting traction. They are famous for wellness supplements.
- Price
$8–$15 per pound
Blackberries
Blackberries originated in Europe and North America. People consumed this super fruit for thousand years. It is great for immunity and digestive wellness.
- Key Nutrients
Vitamin C, vitamin K, anthocyanins, and manganese. Fiber, flavonoids. Folate, magnesium, copper, and polyphenols.
- Key Benefits
Blackberries are beneficial for health as they reduce blood pressure and cholesterol. With its rich antioxidants, it protects the body from oxidative damage and improves skin health. Blackberries contain fiber, which supports digestion and reduces sugar spikes after meals.
- Uses
Blackberries are eaten fresh, dried, or frozen. It is used to make deserts, jams, syrups, juice, etc. You will find many supplements in the market.
- Price
$5–$9 per pound
Raspberries
Raspberries originate in Europe and America. They are packed with various vital nutrients and antioxidants. They are delicate and come with a vibrant red color with a tangy taste. They are among the oldest cultivated fruits.
- Key Nutrients
Vitamin C, vitamin K, ellagic acids, fiber, flavonoids, copper, and magnesium. Polyphenols and anthocyanins.
- Key Benefits
With rich fiber, raspberries are one of the healthy fruits for digestive health. It protects the body from oxidative damage and maintains skin wellness. Raspberries are known for their blood sugar- and blood pressure-reducing abilities.
- Uses
You can take raspberries fresh, dried, and frozen. It is also used in various foods like desserts, sauces, jams, and beverages.
- Price
$4–$7 per pound
Boysenberry
Boysenberry is a hybrid berry of raspberry, blackberry, and loganberry. They were developed in California. It comes large and deep purple-red color. It has a soft and juicy texture and a sweet and tangy taste.
- Key Nutrients
Vitamin C, vitamin K, manganese, iron, copper, flavonoids, anthocyanins, etc.
- Key Benefits
Boysenberry is a powerful immune-boosting food. It may enhance brain function, provide cognitive clarity and boost memory. It reduces blood pressure, aiding heart health. With its high antioxidant level, it helps to reduce oxidative damage and promotes skin wellness.
- Uses
You may take boysenberry fresh or dried. You can add it to cereals, yogurt, oatmeal, juice, and smoothies. This super fruits is used to make Pies and baked goods. They are in many healthy recipes. People make Wines with this fruit.
- Price
$5–$12 per pound
Which berries are high in phytochemicals?
Blueberries, blackberries, strawberries, and mulberries contain high anthocyanins. Raspberries, blackberries, strawberries, and cloudberries are rich in ellagic acids. Raspberries, blueberries, blackberries, and elderberries are some of the flavonoid-rich berries. Most berries contain several groups of phytochemicals, but blueberry, blackberry, and elderberry are the most potent berries nutritionally.
FAQ
Let’s go through some of the most asked questions about berries on the internet—
Which type of fruits are berry?
Berries are single fruits that develop from a single ovule according to botany. In that sense, a lot of fruit we don’t usually call berries falls into the category. Though people generally mean the regular fruits they consume.
Is a mango a berry?
Yes, mango is a berry as it develops from a single ovary according to botany. Although it is generally known as a fruit.
Is a tomato a berry?
Yes, tomatoes are berries as they grow from a single ovary.
Which berry is healthiest?
Most expert refers black raspberry as the healthiest berry for their exceptional nutrition profile and wellness benefits. The claim is well supported by scientific evidence.
Is a strawberry a berry?
Interestingly, strawberries are berry! It is developed from a receptacle instead of a single ovary. So, we can not call it a true berry according to botany.
Can you eat all the berries?
No, not all berries are edible. Some may taste awful, and some may also be poisonous. Never eat any unknown berry-like fruit without expertise.
Is watermelon a berry?
Yes, watermelons are berries and fall into the category called ‘pepo’
Is a kiwi a berry?
Yes, kiwi is botanically a berry as they develop from a single ovary of a flower, and falls into the genus Actinidia.
Is pineapple a berry?
Yes, technically, pineapples are berries, and it’s a combination of multiple fruit fusers. This is why pineapples are also called berries.
Which berry is best for the brain?
Blueberries are the most powerful berries for brain health. It contains dense antioxidants, including anthocyanins, which protect the brain from oxidative stress and provide cognitive benefits.
Can I eat berries every day?
Yes, you can and should eat these super fruits every day. But variety and moderation are key.
Final Thoughts
Berries are the ready-made candies of nature, filled with nutrients, minerals, and healthy bioactive components. They also carry a wellness ability to protect us from diseases. Help maintain overall health and wellness.
Curious to know more about fruits? Check out 35 Healthiest Super Fruits to Eat – Best Choices for Natural Wellness.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
