20+ Types Of Berries And Their Health Benefits
Who doesn't like the taste of fresh berries? It is one of the most common and popular juicy fruits that comes in round and small sizes. Not only does it contain a mouth-watering taste, but these tiny berries are packed with a plethora of nutrients and medicinal values. Fruits like grapes, cucumbers, tomatoes, pumpkins, watermelon, avocado, oranges, and even bananas fall under the category of berries.
Surprisingly, strawberries, raspberries, and blackberries do not really fall under the typical botanical definition of berries. Nevertheless, fruits that are generally small, juicy, and edible are classified as berries despite their botanical definition. Now, let's explore the types of berries along with their health benefits.
1. Acai Berry
Acai is a kind of berry that grows on Acai palm trees and before it gained popularity in the U.S., it had long been a staple in Brazilian households. They are also considered a Brazilian superfood, that is praised for being beneficial to overall health.
They are highly nutritious and contains healthy fats and very low amount of sugar along with many trace minerals and plant compounds which makes them an excellent addition to everyday diet. Some benefits include:
- Loaded With Antioxidants
- May Improve Cholesterol Levels
- May Contain a Possible Anti-Cancer Effect
- Improve Cognitive Function
- Recover Muscles Injury
Another superfood, blackberries are high in vitamins, minerals, fiber, and antioxidants. Native to North America, they are dark-purple-colored delicious fruits and can be incorporated into various desserts and dishes. The best blackberries to eat are wild ones and are sweet yet tart in taste which is perfect during summertime.
Blackberries are also known for several health benefits they are filled with vitamin C, k, and manganese, and are also high in fiber. Here are a few health benefits of blackberries:
- Supports Oral Health
- May Boost Brain Health
- Helps in Bone Development
- Promote Regular Bowel Movements
- Nourish Healthy Gut Bacteria
- Prevent Scurvy
- Great For Skin Health
3. Goji Berry
Goji Berry also called wolfberry is a bright orange-red colored berry that is native to China. One of the most popular Asian berries has been eaten for generations as a medicinal herb and food supplement. This berry is a combination of sweet and sour fruit, and are easily available in the market in fresh, dried, or powdered forms.
Modern science has several claims about the potential health benefits of this delicious goji berry, some of the possible advantages are:
- May Support Immune Function
- Protects Against Age-related Eye Diseases
- May Inhibit Tumor Growth
- Promotes Healthy Skin and Prevent Aging
- Stabilizes Blood Sugar Level
- Prevents Liver Damage
Strawberry is one of the most popularly consumed berries in the world and is known for sweet, refreshing, and juicy heart-shaped fruit. The United States is the world's leading producer of strawberries and also supplies it in different countries. This exotic berry is versatile are can be eaten fresh, or used as a filling for pastries and pies.
They are rich in vitamin C and also contain a good amount of iron and other minerals. Some health benefits include:
- Protects Heart Health
- Boost Brain Power
- Strengthens Immune System
- Fight Against Inflammation
- Manages Blood Sugar Level
The popular superfood blueberry is small but highly nutritious, tasty, and convenient which is dark blue in color. Native to North America, they consist of sweet and tart flavors which have been consumed for thousands of years. Blueberries are available in both fresh and dried form.
Blueberries are rich in vitamins, minerals, and antioxidants that provide several health benefits if consumed in the right amount. A few benefits of this superfood are:
- Reduce DNA damage
- May Prevent Heart Disease
- May Lower Blood Pressure
- Maintain Brain Function and Improve Memory
- Help Fight Against Urinary Tract Infections
- May Reduce Muscle Damage
Raspberries come in various colors including red, black, purple, and gold. However, red raspberries are the most common and popular type of berry that is available all around the globe. Raspberry can be consumed raw or can be added to several dishes like smoothies, baked goods, jams, and more.
In addition, raspberries are filled with vitamins, fiber, minerals, and antioxidant properties that may help boost overall health. The benefits of raspberries are:
- Helps Generating New Cells
- May Benefit Blood Sugar Level
- May Contain Cancer-Fighting Properties
- May Improve Arthritis
- Reduce Signs of Aging
Native to North America, Cranberries are small, round, red fruits with bitter and sour flavors. They are related to blueberries and wintergreen and grow in vines. They contain about 90% water, carbs, and fiber along with other vitamins and minerals like vitamin C, vitamin E, vitamin K, and manganese.
Due to their sour and tangy taste, they are mostly consumed in a juice form. Cranberries are high in antioxidants and have several health benefits, such as:
- Reduce the Risk of Cardiovascular Disease
- May Enhance Oral Health
- Prevent From Urinary Tract Infections
- Maintain Balance Digestive Health
- May Contain Anti-Cancer Properties
- Enhance Circulation and Blood Flow
Boysenberry is a cross between raspberries, loganberries, and blackberries. It's about the same size, shape, and color as Blackberry. They taste extremely sweet yet tangy and have a rich, complex, and sweet flavor with a hint of acidic aftertaste.
This berry is an excellent source of phosphorus, iron, calcium, magnesium, fiber, and vitamins A and C. Here are a few health benefits of Boysenberry:
- Aid During Weight Loss
- Great For Skin Health
- May Enhance Brain Function and Brain Health
- Treats Several Digestive Problems
- May Avoid Health Related Problems
- Promotes Lung Health
Lingonberry is a red color delicious small berry that is part of the same family as blueberries, huckleberries, and cranberries. They are commonly found in the wilds of Scandinavia, the Pacific Northwest, and the Northeastern States. They are also popularly known by other names such as redberry, partridgeberry, foxberry, and cowberry.
These berries fall under the list of superfruit due to their rich nutritional value and potential health benefits, some benefits include:
- Promotes Healthy Blood Sugar Levels
- May Support Heart Health
- May Protect From Eye Problems
- Reduce the Risk Of Cancer
- May Promote Healthy Gut Bacteria
- High In Antioxidants
Elderberry also known as Sambucus niagra plant is a dark purple berry that is grown on the black elder tree or European elder tree. They have been used for medicinal purposes for centuries and are commonly used to treat flu and colds.
Unlike other berries, elderberry is quite tart and can be consumed only after cooking. Elderberry provides several health benefits and is safe to consume in a regular diet. Benefits of Elderberry include:
- Fight Against Cold and Flu
- Treats Acne Problem
- Reduce Wrinkles
- Lower Inflammation and Stress
- Boost Immune System
- May Aid in Respiratory and Lung Health
Huckleberry is the state fruit of Idaho that grows in several different plants from the Ericaceae family. They are small, round berries that resemble exactly like blueberries. Huckleberry range in different colors from bright red to dark purple and blue. This fruit has a glossy appearance and a slightly sweet and tart flavor.
Similar to other berries, huckleberries are also rich sources of Vitamins A, B, and C along with various antioxidants. Here are the potential health benefits of Huckleberry:
- Promotes Metabolic Health
- Protect Eyes and Skin Health
- May Supports Immune Function
- Protect Against Heart-Related Disease
- Protect Against Oxidative Stress
Mulberries are tiny fruits that come in three main types that are white mulberry, red mulberry, and black mulberry. They are mild and sweet in flavor similar to grapefruits and are the juiciest of all members of the fruit family. They can be consumed both in fresh and dried forms.
These berries are extremely popular due to their delicious flavor and excellent nutrition profile that aids benefits to overall health. A few health benefits include:
- Good For Hair Health
- May Prevent Various Kidney Problems
- Promotes Glowy Skin
- Increase Blood Circulation
- May Build Bone Tissue
- Improve Vision
Currants are small berries that come in four different varieties; black, red, white, and pink. They are native to Northern Europe and Northern Asia and used to be a popular snack in Europe. They have a strong flavor but become sweet when ripe.
These berries are filled with vitamins, minerals, and antioxidants, which provide major health benefits. Some advantages of consuming currants are:
- Improves Inflammatory Disease
- Promote Weight Loss
- May Improve Brain Health
- May Benefit the Pulmonary System
- Improves Skin Health
- May Benefits Eye Health
Gooseberry belongs to the same family as currants and comes in a variety of colors including yellow, red, pink, green, and purple. The center of this berry is filled with small seeds and has a sour taste. However, the flavor actually depends on how ripe the gooseberries are.
In addition to their juicy flavor, they offer an array of health benefits as they are low in calories and fat and high in potassium, vitamin C, B5, and B6. Health benefits include:
- May Help Control Blood Sugar
- May Have Anti-cancer Effects
- Contains Anti-Aging Properties
- Promotes Hair Growth
- Rich in Antioxidant Compounds
- Contains Anti-Carcinogenic Properties
Salmonberry is a yellowish-red colored berry that is mostly grown in regions of Alaska and Canada. They come in a similar size and shape to raspberries and are also known by the name Alaskan berries. These berries have a subtle flavor with a bit of sweetness and tart.
These berries are too soft, so it is best to consume fresh or can be preserved in jams and jellies, or can be incorporated in fresh juice. Some health benefits of Salmonberry are:
- May Improve Cholesterol Level
- Beneficial For Gut Health
- Boost Immune System
- Regulates Hair Growth
- May Improve Bones and Teeth Health
- Encourage Blood Clotting
Chokeberry also known as Aronia Berry is a small dark color superfood that is popular in North America. They have a semi-sweet flavor similar to cranberries and are mostly consumed as juice by combining with other berries.
Chokeberries are one of the richest sources of plant antioxidants that offer several health-promoting properties. Some of them are:
- Loaded With Powerful Antioxidants
- May Have Anti-Cancer Properties
- May Benefit Intestinal Health
- Improve Insulin Sensitivity
- Boost Immune System
- Manages Artery and Blood Vessel Health
17. Hardy Kiwi/Kiwi Berry
Kiwi berries are relatives of the kiwi fruit but are small in size without fuzzy skin. They are also known as hardy kiwis, dwarf kiwis, and cocktail kiwis. Kiwi berries taste similar to kiwi fruit with a little bit sweeter and the best part of these berries is you don't need to peel them.
These vibrant-looking berried are packed with vitamin C, fiber, potassium, magnesium, and vitamin E and provide several health benefits such as:
- Helps Prevent Cardiovascular Disease
- Reduce The Risk Of Cancer
- May Stabilise Insulin Levels
- Promotes Heart Health
- Maintain Healthy Skin and Bones
- Manages Weight
Dewberry is related to blackberry and look almost similar to each other. As compared to blackberries, dewberries are much sweeter with a hint of tangy flavor. These berries can be found mostly in Central to Eastern Texas.
They can be eaten raw or baked into varieties of cobblers or pies or simply can be consumed as a juice. Health benefits offered by dewberries consist:
- Help Lower Bad Cholesterol
- Reduce High Blood Pressure
- May Prevent Generating Cancer Cells
- Help Maintain Healthy Skin
- Keeps Gums and Teeth Strong
- May Improve Immune System
19. Saskatoon Berry
Saskatoon Berries are delicious, juicy berrylike fruits that grow on Shrubs or small trees. They are also known by the name serviceberries, prairie berries, and juneberries. Saskatoon berries are round, reddish-purple, and deep blue in color with small seeds in the middle.
These berries contain several essential nutrients, vitamins, and minerals that benefit our overall health. Saskatoon berry health benefits include:
- Helps Prevents Inflammation
- Protect Against Heart Diseases
- Regulate Blood Sugar and Insulin Levels
- May Help Prevent Urinary Tract Infections
- May Regulates Glucose Metabolism
20. Physalis/Cape Gooseberry
A tiny little orange color berry fruit Physalis is wrapped in a papery case. Cape gooseberry or physalis tastes sweet and sour and contains soft, small edible seeds inside. They are versatile berry fruits that can be consumed raw, cooked, or in the form of jellies or jams.
Physalis is an excellent source of vitamins A and C, antioxidants, and other nutrients. The health benefits of cape gooseberry are listed below:
- Supports Immune System
- Contain Anti-Inflammatory Properties
- May Improve Bone and Teeth Health
- Maintain a Good Bowel System
- Increase the Production of Collagen
Originating from Scotland, Tayberry is a cross between red raspberry and blackberry. They are larger and juicier and have a unique sweet and tart flavor that can be eaten fresh or added to a variety of desserts, jams, and jellies. They can be grown easily in the garden and are reddish-purple in color when fully ripe.
Tayberries are extremely popular among those who are health conscious and know the nutritional value and health benefits of this berry. A few advantages of Tayberry are:
- May Delays Signs of Aging
- Regenerates and Repairs Body Cells
- Helps in the Growth of DNA and RNA
- Prevents Neural Tube Defects in Infants
- Treats Diarrhea
- Cures Gum Related Problem
- May Prevent The Risk Of Colon Cancer
Other Types Of Berries
25. Akebia Fruit
26. Asparagus Berry
27. Baobab Berry
28. Cherry Berry
29. Cedar Berry
31. Ceylon Gooseberry
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