Berries stand out like jewels in the fruit section of the supermarket. Their vibrant colors signal powerful plant compounds, making them one of the healthiest foods you can eat.<\/p>\n
Juicy and sweet, berries are also a tasty treat and the second most popular fruit sold in the U.S., just behind bananas, according to the International Fresh Produce Association.<\/p>\n
\u201cOne thing that makes berries so special is that they pack a lot of nutrients into a small and delicious package,\u201d Samantha Cassetty, a registered dietitian in New York and co-author of \u201cSugar Shock<\/a>,\u201d tells TODAY.com.<\/p>\n \u201cThey supply fiber and key nutrients, like vitamin C and potassium, and contain health-promoting antioxidants, such as anthocyanins.\u201d<\/p>\n These antioxidants help protect cells from oxidative stress and inflammation \u2014 two \u201ctroublemakers\u201d that show up as people age and when they don\u2019t eat a healthy diet, she adds.<\/p>\n Eating berries of all kinds is a \u201cplausible and potentially useful dietary strategy\u201d to reduce the risk of cancer, studies<\/a> have found.<\/p>\n Berries are also the only fruit specifically mentioned in the MIND diet<\/a>, which is designed for brain health and calls for eating five half-cup servings of berries per week. Frozen berries<\/a> are as healthy as fresh ones and typically more affordable, dietitians say.<\/p>\n You can\u2019t go wrong with eating any type of berry \u2014 they\u2019re all nutritious and tasty. But some berries stand out when it comes to their health benefits.<\/p>\n What Is the Healthiest Berry?<\/p>\n Blueberries are Cassetty\u2019s No. 1 pick for the healthiest berry. She also chose them as the overall healthiest fruit<\/a>.<\/p>\n Blueberries support healthier blood pressure and blood vessels, she says. They\u2019re linked to a lower risk of heart disease and Type 2 diabetes, and improvements in cognitive performance<\/a> \u2014 all thanks to anthocyanin, the antioxidant responsible for their deep color, Cassetty notes.<\/p>\n Blueberries have the highest anthocyanin concentration of any popular fruit consumed in the U.S., studies<\/a> have found.<\/p>\n The anti-inflammatory benefits from blueberries may also help protect against cancer and Alzheimer\u2019s, registered dietitian Frances Largeman-Roth previously told TODAY.com<\/a>.<\/p>\n Blueberries are an excellent source of vitamins C and K, manganese and other essential nutrients, according to the U.S. Department of Agriculture<\/a>.<\/p>\n One cup of fresh blueberries provides about 4 grams of fiber for gut health and satiety.<\/p>\n \u201cOne cool thing about blueberries is that they may support a healthier body composition,\u201d Cassetty says.<\/p>\n \u201cResearch in identical twins links higher blueberry intake with lower body fat, pointing to benefits beyond calories alone.\u201d<\/p>\n Berries With the Most Fiber<\/p>\n Raspberries stand out in this category with 8 grams of fiber per cup.<\/p>\n \u201cMost adults need 25 to 38 grams per day, but very few hit that target. Add a cup of raspberries to your breakfast or snack, and you\u2019ll be a lot closer to meeting your daily fiber needs,\u201d Cassetty says.<\/p>\n Berries With the Most Vitamin C<\/p>\n Strawberries are the winner with 90 milligrams of vitamin C in one cup, meeting the recommended daily intake for men and exceeding it for women. Strawberries make the list of fruits with the most vitamin C<\/a>.<\/p>\n \u201cStrawberries have more vitamin C than an orange<\/a>,\u201d Cassetty points out, noting that vitamin C supports immune health and plays a key role in collagen synthesis.<\/p>\n \u201cCollagen is the structural support in our skin. When collagen weakens, our skin starts to wrinkle and sag, so vitamin C-rich foods can help your skin wrinkle less as you age,\u201d she adds.<\/p>\n Berries With the Most Antioxidants<\/p>\n Blackberries<\/a> are the top choice among the berries accessible to most Americans.<\/p>\n When it comes to antioxidants, \u201cwe can get more than twice the bang for our buck choosing blackberries over strawberries,\u201d says Dr. Michael Greger<\/a>, a founding member of the American College of Lifestyle Medicine and author of \u201cHow Not to Die,\u201d on his website.<\/p>\n Antioxidants can neutralize harmful free radicals in the body, so dietitian Keri Glassman considers blackberries one of the best foods to reduce inflammation<\/a>.<\/p>\n Berries With the Least Sugar<\/p>\n Cranberries win this category \u2014 no surprise. Famously tart, it would be hard to eat them on their own, but they deliver vitamin C, fiber and antioxidants.<\/p>\n