Amazing Health Benefits of Berries

By Jessica Migala Medically Reviewed by Kelly Kennedy, RDN

Berries Keep You Mentally Sharp, Thanks to Anthocyanidins

Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than peers who went without these nutrition powerhouses, according to research published in the Annals of Neurology. In the study, researchers reviewed data from 16,010 women over age 70. Those with the highest berry intake postponed cognitive decline by about two and a half years.

To Prevent or Manage Diabetes, Berries Are a Great Choice

Berries are sweet but not the kind of sweet that should send people with diabetes running. “Because they come with fiber, people with diabetes can include that in their diet as a serving of fruit,” says registered dietitian Nancy Copperman, RD, a nutrition consultant in community health in Georgetown, Texas. When it comes to berries, raspberries are one of the best options because they are packed with fiber. Raspberries contain 15 grams (g) of carbohydrates and 8 g of fiber per cup, according to the U.S. Department of Agriculture (USDA).

Berries Might Prevent Parkinson's Disease Due to Their Flavonoid Content

People who eat at least two servings of berries a week have a 23 percent less chance of developing Parkinson’s disease than their peers, according to research published in Neurology. The same study showed that men with the highest intake of flavonoids, which are abundant in berries, reduced their risk by 40 percent. Besides eating them plain, you can also get your berry servings by adding them fresh or frozen to other high-nutrition foods such as yogurt and salads.

Reduce Inflammation and Prevent Heart Disease With Berries

Berries are high in flavonoids, antioxidant plant compounds that are associated with lower odds of developing heart disease, making them one of the American Heart Association’s superfoods. (They’re in the same category as salmon, oats, dark leafy greens, and nuts and seeds.) Indeed, according to the organization, berries may help lower the risk of heart attack in women.

The antioxidants in berries “promote healthy cell function and protect against inflammation,” says Binder-McAsey. She explains that underlying inflammation is a driver of disease, including heart disease and type 2 diabetes (which doubles the odds of developing heart disease). Beyond berries, include as many different-colored fruits and veggies in your diet as possible.

Berries May Help You Maintain or Lose Weight

Because of their fiber and liquid content, berries give us a sense of fullness, Copperman says, and feeling sated is an important part of managing your diet. Berries are low in calories, too, making them a diet-friendly choice. In 1 cup, raspberries have 64 calories, blackberries have 65 calories, blueberries have 86 calories, and strawberries have 48 calories, per the USDA. Even if you’re on a very low-carbohydrate diet, like the ketogenic diet, you may be able to include fruits like berries in small amounts. For example, 10 raspberries have 2.3 g of carbs and 1.2 g of fiber.

Lower Blood Pressure by Boosting Blood Vessel Function With Berries

There’s some delicious news in your quest to control blood pressure: Anthocyanins in blueberries circulate in your bloodstream where they can improve blood vessel function, finds a study published in February 2019 in The Journals of Gastroenterology: Series A. Scientists discovered that eating just over 1 cup of wild blueberries every day for a month improved blood vessel dilation, in turn lowering systolic blood pressure. (A control drink had no effect.)

"The blood pressure benefit goes back to the antioxidant properties they all share and also your genetic predisposition,” Copperman says, pointing out that a berry-rich diet may be particularly helpful for people whose family history is loaded with heart disease risk (high blood pressure itself is a heart disease risk factor). The chemical compounds in berries fight the systemic inflammation that may accompany high blood pressure, helping to make your body healthier overall.

Help Fight Cancer by Adding Berries to Your Diet

Flavonoid-packed berries, such as blueberries and raspberries, are an important part of a cancer-prevention diet. Berries have been shown to help protect against gastrointestinal, breast, and possibly even liver, prostate, pancreatic, and lung cancers, points out a review published in October 2016 in Antioxidants. That may be because compounds like anthocyanins and flavonoids may help reduce inflammation, protect cells from DNA damage that leads to cancer, and stop the spread of malignant cells.

Eat Prebiotic-Rich Berries for a Healthy Gut

Probiotics may be important to keep your microbiome (the collection of microbes in your gut) healthy, but prebiotics matter, too. “Berries are not probiotics, but they are prebiotic-rich foods. These are fiber-rich foods that provide fuel to the probiotics in the gut,” says Binder-McAsey. A healthy microbiome plays an essential role in the immune system and protects against pathogens that could make you sick, per the Harvard T.H. Chan School of Public Health. What’s more, this fiber promotes regular bowel movements, she says.