The 10 Healthiest Berries You Can Eat

You don’t have to be a nutritionist to know that berries are loaded with antioxidants. Many of us know berries contain a wide range of nutrients, making them one of the healthiest fruits you can eat.

However, most people eat the same types of berries all the time, not realizing that all berries are not created equal. Some are more nutritious than others. That’s why you need to mix them up to enjoy all the health benefits you might be missing.

Below are the 10 healthiest berries you should eat regularly.

1. RASPBERRIES

I doubt you’re surprised to see raspberries on this list. They are a good source of fiber, vitamin C, manganese and vitamin K. Research shows they contain components that help reduce oxidative stress, so be sure to add them to your smoothies, desserts, yogurt, or simply snack on them.

If you’re only familiar with red raspberries, try black raspberries. They can lower your risk of heart disease, research says.

2. ACAI BERRIES

Look no further than acai berries if you want to increase your antioxidants intake. They contain 10 times more antioxidants than blueberries.

If you’ve never had acai berries, it may not be your fault. They are hard to source. Most people end up buying powdered acai berries, because they can’t find fresh ones.

3. ELDERBERRIES

Elderberries are an excellent source of vitamins A, C and B6 as well as potassium and iron. You’re likely to find sweetened elderberry products, since elderberries on their own have a bitter taste. You may want to eat fresh elderberries, to avoid the added sugar, but don’t eat them raw, because they can make you sick.

4. BLACKBERRIES

Unlike the two types of berries above, blackberries are easy to find, since they grow all over the world. They contain good amounts of vitamins K1 and C as well as manganese.

Instead of buying blackberries in the grocery store, pick wild ones, if you can. Studiesshow that wild blackberries contain up to five times more polyphenols. One cup of blackberries will help you fight inflammation and give you a third of the fiber you need in a day.

5. BLUEBERRIES

Blueberries are one of the most popular and most researched berries. Research shows they can improve heart health by lowering LDL (bad) cholesterol. They can also improve your insulin sensitivity and lower your risk of type 2 diabetes by 26 percent, according to another study.

Blueberries offer these benefits, because they’re loaded with nutrients such as vitamins C and K1, manganese, fiber, and antioxidant anthocyanins.

6. STRAWBERRIES

You can’t be vitamin C deficient if you eat strawberries regularly. One cup contains 140 percent of the vitamin C you need in a day. They’re good for your heart, regulating blood sugar and fighting inflammation. Frozen strawberries are just as nutritious as fresh ones.

7. BILBERRIES

You might confuse bilberries with blueberries, especially when you don’t know that bilberries are three times smaller. Bilberries are high in anthocyanins that protect your blood vessels from being damaged by toxic oxidation, research shows.

8. GOJI BERRIES

Traditionally, people ate goji berries for different reasons. In some societies, they were used to boost sexual vitality while others believed they promoted longevity. You’ll be happy to know goji berries contain 18 essential amino acids, vitamins B1, B2 and B6, plus selenium, and linoleic acid.

9. CRANBERRIES

You don’t have to wait until Christmas to enjoy cranberries. Eating them throughout the year will keep your heart healthy, since they contain lots of vitamins and minerals.

10. BOYSENBERRIES

Boysenberries are a cross of raspberries and blackberries. While they’re higher in carbs than most berries, they also provide fiber, protein, vitamins and minerals.