1. Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol.

One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.

2. Berries improve your blood sugar and insulin levels.

3. Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.

This may decrease your calorie intake and make weight management easier.

Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
Strawberries: 7.7 grams of carbs, 2.0 of which are fiber
Blueberries: 14.5 grams of carbs, 2.4 of which are fiber.

4. Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several vitamins and minerals.

Vitamin C: 35% of the Reference Daily Intake (RDI)
Manganese: 32% of the RDI
Vitamin K1: 25% of the RDI
Copper: 8% of the RDI
Folate: 6% of the RDI

5. Berries have strong anti-inflammatory properties.

Inflammation is your body’s defense against infection or injury.

6. Berries help lower cholesterol levels
Berries are a heart-healthy food.

Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome

7. Berries are dense with antioxidant ellagic acid, that help reduce skin wrinkling, & control free radicals that damage collagen protein, one of the leading causes of skin damage that contributes to aging.

8. Berries have been shown to reduce markers associated with tumor growth.
Strawberries have strong, protective effects on liver cancer cells, Blueberries have shown effect on colon cancer.

9. Berries can be included in many kinds of diets. Liberal amounts of berries can be incorporated into paleo, Mediterranean, vegetarian, and vegan diets.

10. In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of your arteries.

The cells that line your blood vessels are called endothelial cells. They help control blood pressure, keep blood from clotting, and perform other important functions.

Excessive inflammation can damage these cells, inhibiting proper function. This is referred to as endothelial dysfunction, a major risk factor for heart disease.

11. They’re naturally sweet and require no additional sweetener, adding a bit of heavy or whipped cream can transform them into a more elegant dessert.