{"id":771865,"date":"2026-09-15T22:38:21","date_gmt":"2026-09-15T22:38:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/771865\/"},"modified":"2026-09-15T22:38:21","modified_gmt":"2026-09-15T22:38:21","slug":"which-berry-is-healthiest-health-benefits-of-each-type-of-berry","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/771865\/","title":{"rendered":"Which berry is healthiest? Health benefits of each type of berry"},"content":{"rendered":"

Berries! Delicious to eat solo, yummy to whizz up into drinks (raspberry matcha latte, anyone? Or a strawberry margarita?), a tasty topping for yogurt, a delightful addition to desserts. When food is that fun, there\u2019s often an assumption that it can\u2019t be especially good for you \u2013 surely, we think to ourselves, a delicious raspberry can\u2019t be as wholesome as a big bowl of greens?<\/p>\n

That assumption is wrong! Berries are indeed very good for our health, with each type delivering its own benefits. <\/p>\n

\u2018Berries are a fantastic addition to the diet, providing fibre, vitamins and a wide range of naturally occurring plant compounds called polyphenols,\u2019 notes registered dietitian Rhiannon Lambert. \u2018The different colours indicate different combinations of these compounds. When they\u2019re available, choosing British or locally grown berries is a lovely way to enjoy them at their freshest while supporting British growers. Choosing a variety of berries helps provide different combinations of fibre, vitamins and beneficial plant compounds.\u2019<\/p>\n

While all berries are good for us \u2013 there\u2019s recent research<\/a> to suggest a compound found in the majority of berries, pterostilbene, can help muscles burn excess fat, while previous studies<\/a> show berries in general provide \u2018significant health benefits\u2019, including improved blood flow<\/a> \u2013 we couldn\u2019t help wondering if a particular berry reigns as the absolute best. The good news is there\u2019s no clear winner and every berry has its own special features. But to sate your curiosity about your favourite berry \u2013 or help you choose which to opt for at the farmer\u2019s market \u2013 we\u2019ve outlined the health benefits associated with each of the major types of berries ahead. <\/p>\n

Strawberries\"hand<\/p>\n

Liliya Krueger\/\/Getty Images<\/p>\n

Not just for Wimbledon, strawberries are super popular and have the goodness to back our love for them up. <\/p>\n

\u2018Strawberries are particularly rich in vitamin C, which supports the normal function of the immune system and helps protect cells from oxidative stress,\u2019 Rhiannon explains. \u2018Their red colour comes from polyphenols, including anthocyanins, while their small seeds contribute fibre. Fibre supports digestive health and helps nourish the beneficial bacteria living in the gut.\u2019 <\/p>\n

Strawberries have a particularly high water content, made up of around 90% water, so they\u2019re great for hydration, too. One study<\/a> found that eating strawberries could benefit cognition and general memory, and there’s research to suggest<\/a> that strawberry consumption could help lower inflammation. <\/p>\n

Blueberries\"fresh<\/p>\n

Viktoriya Skorikova\/\/Getty Images<\/p>\n

Rhiannon says: \u2018Blueberries are particularly well known for their anthocyanins, which give them their deep blue-purple colour. These compounds form part of the berry\u2019s natural defence system and have antioxidant properties in the diet. They also provide fibre, vitamin C and manganese, contributing to the overall variety of nutrients obtained from fruit.\u2019<\/p>\n

Manganese, FYI, is a mineral that\u2019s needed for bone health \u2013 so it\u2019s especially important to consume as we age. Other health benefits that have been linked to blueberries include protection against cardiovascular disease<\/a>, improved cognitive function<\/a> and improved recovery<\/a> following exercise-induced muscle damage. <\/p>\n

\u2018Fresh and frozen blueberries are both nutritious options,\u2019 Rhiannon explains. \u2018Frozen berries are especially useful outside the UK growing season (July to September) and can be added directly to porridge, smoothies or baking.\u2019<\/p>\n

Raspberries\"collection<\/p>\n

alvarez\/\/Getty Images<\/p>\n

If your priority right now is fibre (a wise choice for women over 50), raspberries should be your go-to berry type. \u2018Raspberries are one of the highest-fibre fruits, providing approximately 6\u20137g per 100g,\u2019 says Rhiannon. \u2018Fibre supports digestive health and can help to slow the digestion and absorption of sugars.\u2019<\/p>\n

Along with the fibre, raspberries deliver high levels of vitamin C, \u2018alongside polyphenols, including anthocyanins and ellagitannins, which have antioxidant properties and help protect cells from oxidative stress\u2019, she goes on to explain. \u2018Their naturally sweet but slightly sharp flavour makes them an easy addition to porridge, yogurt, salads and desserts.\u2019<\/p>\n

According to research from King\u2019s College<\/a>, raspberries may also improve cardiovascular function. <\/p>\n

Blackberries\"fresh<\/p>\n

Liliya Krueger\/\/Getty Images<\/p>\n

Blackberries, too, pack a punch in the fibre stakes thanks to their many small seeds. So that\u2019s good news for gut health and blood sugar levels. <\/p>\n

Their deep purple colour points to those anthocyanins we keep mentioning; plant compounds with antioxidant properties. \u2018They also provide vitamin C, so adding blackberries to breakfasts, snacks or baking can contribute both nutrients and greater plant diversity,\u2019 says Rhiannon. <\/p>\n

Blackberries deliver vitamin K and manganese, both of which can benefit bone health, and one study<\/a> suggests this type of berry could provide a dental health benefit \u2013 though more research is needed. <\/p>\n

Grapes\"a<\/p>\n

Daniel Grizelj\/\/Getty Images<\/p>\n

It\u2019s not a competition… but if it were, grapes wouldn\u2019t be top of the rankings. They\u2019re still good for you, don\u2019t worry \u2013 just not as packed with nutrients as the other berries on the list. As Rhiannon puts it: \u2018Grapes are made up largely of water and carbohydrate, with smaller amounts of fibre, vitamin K, vitamin C and potassium. They\u2019re not necessarily a standout source of any one vitamin or mineral, but they can still contribute to a healthy, balanced diet.\u2019<\/p>\n

Are red grapes any better than green grapes? Only slightly, so we\u2019d advise just eating your favourite. Red, black, and deep purple grapes have greater anthocyanin levels in their skins. \u201cHowever,\u2019 notes Rhiannon, \u2018their polyphenol content will vary according to the variety and growing conditions (so darker doesn\u2019t automatically mean healthier).\u2019<\/p>\n

Blackcurrants \"black<\/p>\n

Alexandr Kolesnikov\/\/Getty Images<\/p>\n

Gram for gram, blackcurrants are richer in vitamin C than oranges \u2013 so we don\u2019t know why the citrus fruit gets all the hype. This \u2018supports normal immune function, contributes to normal collagen formation and helps the body absorb iron from plant foods\u2019, shares Rhiannon. <\/p>\n

\u2018Their dark purple colour indicates a high concentration of anthocyanins and other polyphenols,\u2019 she adds \u2013 linked to improved heart health, brain function, reduced inflammation and metabolic benefits. \u2018Their sharp flavour works particularly well stirred into yogurt, cooked into compotes or paired with naturally sweeter fruits. When choosing juices or preserves, it\u2019s worth being mindful of added sugar.\u2019<\/p>\n

Gooseberries\"gooseberry<\/p>\n

Anna Blazhuk\/\/Getty Images<\/p>\n

Goosberries can be a bit divisive \u2013 too sharp or just right? They can also be trickier to pick than other berries, thanks to sharp thorns on the stems. But they, too, have health benefits. \u2018Gooseberries provide fibre and vitamin C alongside a range of polyphenols,\u2019 Rhiannon tells us. \u2018The skin is an important source of both fibre and plant compounds, so there\u2019s no need to peel them.\u2019<\/p>\n

Redcurrants\"close<\/p>\n

Anastasiia Voloshko\/\/Getty Images<\/p>\n

While redcurrants were once given the label of \u2018superfruit\u2019, they’re fairly average compared to the other berries on the list. Again, they\u2019re high in vitamin C, fibre and polyphenols, so have benefits for immune function, heart health, digestion,and skin. <\/p>\n

Note that if you only eat redcurrants in juice or jelly form, you\u2019re missing out. \u2018Eating the whole berry helps retain more of its fibre,\u2019 says Rhiannon. <\/p>\n

Mulberries\"fresh<\/p>\n

Suphatthra China\/\/Getty Images<\/p>\n

Mulberries vary in colour, going from white to red to deep purple-black, and, like grapes, the darker varieties simply contain slightly different concentrations and types of plant pigments. Dark mulberries are packed with anthocyanins and polyphenols, but all types of mulberries will deliver vitamin C and fibre. <\/p>\n

A word on the dried variety (which are a very yummy porridge topping, as a side note): \u2018Dried mulberries can be convenient, but drying concentrates their naturally occurring sugars into a smaller volume. A dried-fruit portion is therefore smaller than a fresh-fruit portion.\u2019<\/p>\n

Elderberries\"frische<\/p>\n

Sass Achim\/\/Getty Images<\/p>\n

First things first: never eat elderberries raw. Uncooked, this berry is mildly poisonous and can lead to vomiting, diarrhoea and stomach cramps… not the ideal outcome of tucking into a tasty snack. Instead, they should be simmered for around 20 to 30 minutes to break down the toxic compounds \u2013 and any leaves, stems and unripe berries must be removed. <\/p>\n

When cooked, elderberries provide anthocyanins, vitamin C and other polyphenols. Some people believe they can help to speed up or reduce cold and flu symptoms, but the evidence isn\u2019t solid<\/a>. Try making an elderberry syrup and to add to drinks, or turn into a jam. <\/p>\n","protected":false},"excerpt":{"rendered":"Berries! Delicious to eat solo, yummy to whizz up into drinks (raspberry matcha latte, anyone? Or a strawberry…\n","protected":false},"author":2,"featured_media":771866,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[9262,254712,381,102,190731,1156,6636,254711,223205,56,54,55],"class_list":["post-771865","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-content-type-feature","tag-contentid-df612c3f-4c85-4093-84ab-2671e936016b","tag-displaytype-standard-article","tag-health","tag-issyndicated-false","tag-locale-gb","tag-nutrition","tag-shorttitle-how-each-type-of-berry-benefits-your-health","tag-sponsored-false","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/771865","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=771865"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/771865\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/771866"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=771865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=771865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=771865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}