Berries, among other plant-derived foods, are rich in flavonoids, a polyphenol, which have been found to have several health benefits. Research suggests that flavonoids have cardioprotective, neuroprotective, antiviral, anticancer, and anti-inflammatory properties when consumed long term (1, 2). Additionally, although berries are carbohydrates (sugars), many berry varieties, including raspberries (3), blueberries (4), strawberries and cranberries (5), have been found to increase insulin sensitivity, which can work alongside regular physical activity to lower the risk of chronic health conditions such as type II diabetes.
Role in physical activity: Almost all berries, particularly blueberries and acai berries, are known for their antioxidant properties which lend them well to protect from oxidative stress and combat inflammation (6). Both general and localized inflammation, for many individuals, can be barriers to engaging in regular physical activity which is an important part of a healthy lifestyle. In addition, the vitamin C content in berries can also help support immune system function (7).
As the most common berry, you have certainly seen these around and they may be a familiar favorite. Strawberries are known for their sweet, juicy flavor and are popular for snacking, smoothies, jams and sweet treats.
Recommended serving size: approx. 1 cup (~8 medium size berries) fresh or frozen
Tips: try adding fresh strawberries to your PB+J, or topping them on a piece of toast with nut butter
There are many different types of raspberries, but red is the most common, and likely the variety you know and love! Fresh raspberries are at their best in the summer and fall, during their harvest season, but are excellent frozen which allows them to be a year-round staple.
Recommended serving size: approx. 1 cup (about 18 berries) fresh or frozen
Tips: if you're a fan of bagels with cream cheese, try adding a little raspberry jam and a handful of fresh raspberries on top
The blue color, expressed in their name, comes from a flavonoid, anthocyanin, which has been suggested to contribute to many of the berry's health benefits. Blueberries are incredibly versatile, complimenting both sweet and savory recipes. These small, sweet berries are also as equally tasty snacking on raw as using in cooking or baking.
Recommended serving size: 1/2 cup - 1 cup (fresh or frozen)
Like blueberries, blackberries contain significant anthocyanins, which give them their dark blue/purplish color, and contribute to their overall health benefits. Blackberries are also some of the most fiber-packed berries. They are best consumed raw, but are also popular preserved as jams.
Recommended serving size: approx. 1 cup (about 10 berries) fresh or frozen
Harvested in the late fall and early winter, cranberries are a popular fruit around the holidays. Their tart flavor compliments warm, savory dishes nicely, but these berries are also popular dried (craisins) and juiced.
Recommended serving size: approx. 1 cup raw or 1/4 cup dried
Less common berries to give a try!*
acai berries, mulberries, Saskatoon berries (juneberries), and goji berries
(note that this list is not extensive and there are many, many others too!)
*for a fun activity, try creating a scavenger hunt and see how many berries you can find and try!