Breaking Down the Health Benefits of Berries

With summer fruit filling grocery store shelves and farmers’ market stands, the vibrant colors of berries stand out among the rest. Not only are berries bursting with color and flavor, but they are also nutritional powerhouses packed with vitamins, minerals, antioxidants, and fiber, which provide several extraordinary health benefits.

While each type of berry has a unique nutrient profile, all berries are small but mighty. Their high antioxidant and polyphenol content may help combat oxidative stress and reduce inflammation, while the high fiber content promotes cardiovascular and gut health and makes them a satisfying snack. Let’s look at what researchers have found about some of the unique benefits of different kinds of berries.

Raspberries

Raspberries are notably high in dietary fiber, containing about 8 grams per cup. Not only is fiber good for gut health, but higher fiber intake has also been associated with reduced risk of several chronic health conditions, including heart disease, diabetes, and certain cancers. However, only about 5% of Americans are meeting the dietary recommendations for fiber. While the fiber in raspberries may help slow or prevent the development of certain diseases, raspberries may also help manage the effects of these diseases. One 2019 study of adults with type 2 diabetes found that consuming 250g of frozen raspberries lowered hyperglycemia and markers of inflammation immediately following a meal and continued to exert these anti-inflammatory effects when consumed regularly for four weeks.

Blueberries

Blueberries are unique because they contain exceptionally high amounts of polyphenols called anthocyanins and anthocyanidins, giving them their dark blue and purple hue. Anthocyanins have been shown to reduce oxidative stress in healthy individuals and also in those at risk of heart disease. Additionally, greater intakes of anthocyanidins are associated with slower rates of cognitive decline, and one long-term cohort study of women showed that greater blueberry and strawberry consumption appeared to delay cognitive aging by up to 2.5 years. These findings indicate that blueberries support longevity and a greater quality of life in later years.

Strawberries

Strawberries are a surprisingly good source of vitamin C, an essential nutrient that plays various critical roles in our bodies. Just one cup of strawberries contains more vitamin C than an orange and over 100% of the recommended dietary allowance (RDA) for vitamin C. Vitamin C is a powerful antioxidant that helps protect the body against oxidative damage caused by free radicals, which may play a role in the development of certain diseases or cancers. Additionally, vitamin C helps support proper immune function and helps increase the absorption of iron, another essential nutrient.

Cranberries

Cranberries are another berry high in dietary fiber, helping to support gut health. They are also relatively low in sugar, giving them a tart taste. Did you know that cranberry consumption has also been shown to have additional benefits for our G.I. tract? One 2019 study found that daily cranberry intake helped suppress a common strain of bacteria known to attack the stomach lining and cause damage and inflammation, increasing the risk of developing gastric cancer or peptic ulcers. Cranberries have also been linked to improved urinary tract and oral health due to their antimicrobial and antioxidant properties.

So, whether you choose to enjoy berries on their own, blend them into smoothies, or sprinkle them over yogurt, aim for variety and consistency to reap the unique health benefits of each type of berry. By incorporating more berries into your meals, you satisfy your taste buds and nourish your body with the essential nutrients it needs for a long and healthy life.

Sources

Quagliani D, Felt-Gunderson P. (2016, July 7). Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/

Schell J, Betts Nancy M, Lyons Timothy J, Basu A. (2019, February 14). Raspberries Improve Postprandial Glucose and Acute and Chronic Inflammation in Adults with Type 2 Diabetes. Annals of Nutrition and Metabolism. https://pubmed.ncbi.nlm.nih.gov/30763939/

Del Bo′ C, Riso P, Campolo J, et al. (2013, February 1). A single portion of blueberry (Vaccinium corymbosum L) improves protection against DNA damage but not vascular function in healthy male volunteers. Nutrition Research. https://www.sciencedirect.com/science/article/abs/pii/S0271531713000031?via%3Dihub

Riso P, Klimis-Zacas D, Del Bo’ C, et al. (2012, June 26). Effect of a wild blueberry (Vaccinium angustifolium) drink intervention on markers of oxidative stress, inflammation and endothelial function in humans with cardiovascular risk factors. European Journal of Nutrition. https://pubmed.ncbi.nlm.nih.gov/22733001/

Devore EE, Kang JH, Breteler MMB, Grodstein F. (2012, April 26). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology. https://pubmed.ncbi.nlm.nih.gov/22733001/

National Institutes of Health. (2021, March 26). Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Li Z, Ma J, Guo Y, et al. (2020, August 23). Suppression of Helicobacter pylori infection by daily cranberry intake: A double‐blind, randomized, placebo‐controlled trial. Journal of Gastroenterology and Hepatology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8246812/

Blumberg JB, Basu A, Krueger CG, et al. (2016, July 11). Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015. Advances in Nutrition: An International Review Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942875/

Feghali K, Feldman M, La VD, Santos J, Grenier D. (2011, November 29). Cranberry Proanthocyanidins: Natural Weapons against Periodontal Diseases. Journal of Agricultural and Food Chemistry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942875/