You probably know that all berries are good for you and can improve health, but which berry provides the most benefits? Between raspberries, strawberries, blackberries, blueberries, acai, goji and goldenberries, there is no true "healthiest" berry. But there are different health benefits that go along with each of them.
Low calorie with just 52 per cup, raspberries contain phytonutrients, which can increase the metabolism in fat cells, decreasing the risk of obesity. These phytonutrients are high in antioxidants, and they have anti-inflammatory benefits. Raspberries can also improve heart health and prevent cardiovascular diseases, and they have the ability to stop the growth of cancer cells.
With high amounts of vitamin C, fiber and potassium, strawberries are also an excellent source of folate. Much like raspberries, strawberries have a high phytonutrient content, keeping the heart healthy and fighting cancer. They also have the ability to decrease the risk of arthritis. Strawberries have the lowest calorie count of the four types of berries with only 50 calories per cup.
With one of the highest antioxidant contents per serving of any food, blackberries have a positive impact on athletic activity. They also contain anthocyanin, which protects the brain from stress and reduces the effects of Alzheimer's disease. Blackberries promote healthy tightening of tissue to make skin look younger, and they help with oral hygiene as well. Blackberries are low in sodium and contain 62 calories and seven grams of fiber per cup (the most fiber of all the berries).
Blueberries have antioxidants that can improve vision and promote quicker adjustment of the eyes to darkness. They can also improve memory and reduce the risk of infections. They have high levels of compounds that help widen arteries and can help blood flow. With the highest calorie content of the four berries, blueberries contain 84 calories per cup and are a good source of fiber and vitamin C. They also have phytonutrients that protect cells from damage.
5. Goji Berries
This "superberry" also called wolfberry, comes from a shrub native to China. Some studies have shown that goji berry juice can help with athletic performance, sleep and feelings of good health. Goji berries contain antioxidants, vitamins and minerals. Enjoy them on their own or in oatmeal, cookies or trail mix. A one-ounce serving packs just 104 calories.
These Brazilian berries are as high in antioxidants as blueberries, strawberries and blackberries. They are also a good source of fiber but are very tart and usually served frozen or as a juice most often added to yogurt and smoothies. The acai flavor is a cross between blueberry and chocolate, 3.5 ounces of frozen acai contains 150 calories.
These orange-yellow berries, also known as gooseberries or Incan berries, have been cultivated in South America for years. Goldenberries contain anti-inflammatory bioflavonoids and vitamins A and C. They have a tart citrus flavor and can be eaten alone or combined in yogurt, granola salads and smoothies or added to a fruit-and-cheese tray. One ounce of goldenberries contains 80 calories.
These Thanksgiving staples are loaded with antioxidants and vitamin C, and they're good for cholesterol. Cranberries contain bacteria blocking compounds believed helpful for preventing urinary track and bladder infections. Cranberry juice and cranberries contain only 45 calories per cup each.