Among the healthiest foods on the planet, berries are jam-packed with vitamins, minerals, antioxidant polyphenols, and fiber.
They have impressive and wide-ranging health benefits, such as supporting your immune system, fighting cancer, boosting your gut microbiome, enhancing cognitive function, and improving skin and eye health.
This is why I’d recommend everyone to incorporate berries—as many as possible, really—in their diet.
The beauty of berries also lies in the fact that they suit almost all diets, from vegan and pescatarian to paleo and even keto. So, there’s really no reason not to eat berries on a daily basis.
Healthiest Berries to Eat
This graphic shows the nine healthiest berries you can eat. They contain all kinds of vitamins and minerals, significant amounts of fiber, and powerful antioxidants. Try to include at least a couple of them in your meals every day for optimal overall health!
- Blueberries
- Raspberries
- Blackberries
- Strawberries
- Elderberries
- Cranberries
- Açaí berries
- Goji berries
- Kiwis
Health Benefits of Berries
Of course, every type of berry has its own nutritional characteristics, but overall, berries as a group of foods have the following benefits:
- Lowering cholesterol due to their high fiber and phytosterol content (see more LDL cholesterol-lowering foods here)
- Preventing cancer thanks to their powerful antioxidants
- Fighting inflammation because of their polyphenols
- Boosting overall health by providing tons of vitamins and minerals
How to Incorporate More Berries in Your Diet
For example, I personally eat blueberries, raspberries, and/or strawberries on a daily basis, while I also regularly enjoy a kiwi or two as dessert after lunch. My diet also includes the occasional açaí bowl, a spoonful of elderberry syrup, and dried cranberries.
There are so many ways you can incorporate berries in your daily diet. For example, you can add them to your morning yogurt or oatmeal, mix them into a protein-rich salad for lunch, and snack on them throughout the day.
Have a berry-packed protein smoothie as a mid-afternoon snack or meal replacement when you’re in a hurry. For dinner, you can even make berry sauces that pair wonderfully with meat. A bowl of mixed berries topped with a little bit of whipped cream also makes for a delicious and healthy dessert.
