The Wellness Benefits of Berries

Written by Lila Mabanta

Being that we are the Berry Collective, it doesn’t come as a surprise that we are  interested in the following: wellness, and berries. Of course, our name is greatly in part to our founder, Tonia Berry, but that’s not all. Berries serve a variety of wellness benefits as well! 

First off, berries are full of antioxidants. Antioxidants help at reducing cell damage and diseases, such as diabetes, cancer, obesity, and heart disease (Berries). Different berries have different superpowers. Berries such as strawberries (our favorite berry), blueberries, blackberries, and raspberries, are high in soluble fiber, which helps lower cholesterol levels and helps manage weight, as it “helps slow down your digestion and makes you feel fuller for longer” (Berries). There’s ongoing research that dried goji berries can help eye function by preventing or delaying age-related macular degeneration (AMD) which is a cause of blindness, because they carry high levels of lutein and zeaxanthin (carotenoids that can help reduce the risk of AMD (Lutein)) (Dried goji berries). Blueberries, as well, are believed to help manage blood sugar levels via their deep blue pigment (Berries).

There’s also been research linking berries to improving brain function, through their high levels of vitamins, minerals, minerals, phytonutrients (plant chemicals), and carotenoids (Eat Berries). Studies have paired eating blueberries to improve memory, as participants who ate blueberries (showed an increase of blood flow to key areas of the brain” (Eat Berries). They also have linked berries to slowing aging: “an increase in the number of new neurons in the brain, a result of consuming berries, maybe one reason that the aging process slows down”, as well as helping reduce inflammation and maintaining cell survival and nerve cell transmissions (Eat Berries). 

Furthermore, they can help with mental health, in terms of aiding anxiety and depression and reducing migraines and headaches (Berries for Brain). Specifically, the adrenal gland produces cortisol during stressful situations; berries can help mitigate its release, which can prevent stress levels from rising to anxiety and depression (Berries for Brain). It’s also noted that strawberries can increase serotonin levels, which can stabilize moods (Berries for Brain). Also, in terms of headaches and migraines, berries can reduce vasodilation which is linked with such problems. It was found in a “2020 cross-sectional study conducted by the Department of Nutritional Sciences and Dietetics of Tehran University found that subjects who consumed berries at least two times per week were 36% less likely to have severe headaches compared to participants with lower berry intake” (Berries for Brain). So, there’s that for a wow!

So, hopefully after reading about some of these studies and associations, you’re somewhat convinced. According to Heathline.com, the healthiest 8 berries to eat are blueberries, raspberries, goji berries, strawberries, bilberries (aka European-native blueberries), acai berries, cranberries, and grapes (8 of the Healthiest). Personally, this is great news to me, both in justifying anytime I order a $10 acai bowl, and for my great love of strawberries, raspberries, and blueberries that may also be pricey at the grocery store.

So, now we’re aware of some of the (countless) health and wellness benefits of berries. Let’s brainstorm some ways to incorporate them into our diet! Personally, I’m a fruit person all the way, but that isn’t the case for everyone. One of my favorite snack options is Greek yogurt (often plant-based), granola, fruits like strawberries, blueberries, raspberries, blackberries (depending on the day and what’s in my fridge), and honey drizzled over top. For me, I need a crunch when eating yogurt, so adding these toppings makes it enjoyable and is my DIY acai bowl-sque variation (obviously without the acai in this case). Another great way is berry smoothies. I love strawberry banana smoothies, but sometimes a more tart, blueberry-blackberry smoothie hits the spot. Raspberries also pair great with chocolate, especially dark. One time for Valentine’s Day I made a chocolate chip raspberry loaf and it was truly divine. Berries are also great in salads! As a person not that into salads, I like adding sweetness via strawberries or blueberries. If you’re into cereal, it’s great to add berries to that too! Sometimes my dessert (I like cereal for dessert, sue me) ends up being cereal and many berries and it’s truly delicious, filled up to the brim. Obviously, berries are so versatile, and you can eat them as… straight-up berries, always as well.

With that being said, if you don’t already, incorporate berries into your lifestyle! Here at the Berry Collective, we’re extremely fond of them, and you should definitely be too. As I’m writing this at my desk I’m looking at my Harry Styles and strawberry art coaster by Dolly Wolf, and it’s already enhancing my mood.

Be Well,

Lila

Sources:

Ensle, Karen. “Eat Berries to Improve Brain Function.” Eat Berries to Improve Brain Function (Rutgers NJAES), June 2017, njaes.rutgers.edu/sshw/message/message.php?p=Health&m=350#:~:text=An%20increase%20in%20the%20number,improve%20movement%20and%20brain%20function. 

Gleim, Sarah. “Berries: Health Benefits, Nutrients, How to Eat Them, and More.” WebMD, 8 Sept. 2023, www.webmd.com/diet/health-benefits-berries. 

“Lutein.” Lutein - Health Encyclopedia - University of Rochester Medical Center, www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Lutein#:~:text=Lutein%20is%20an%20antioxidant%20that,This%20is%20an%20eye%20disease. 

Miazga, Grace. “Berries for Brain Health: Natural Mke.” Natural Awakenings Milwaukee Magazine, 14 Feb. 2022, www.naturalmke.com/2022/02/14/390398/berries-for-brain-health#:~:text=Many%20key%20nutrients%20found%20in,migraines%20and%20slowing%20cognitive%20decline.&text=1.,Aid%20Anxiety%20and%20Depression. 

News. “Dried Goji Berries May Provide Protection against Age-Related Macular Degeneration.” News, UCDavis Health, 13 Jan. 2022, health.ucdavis.edu/news/headlines/dried-goji-berries-may-provide-protection-against-age-related-macular-degeneration/2022/01#:~:text=The%20pigments%20that%20increased%20in,protect%20the%20eyes%20during%20aging. 

Robertson, Ruairi. “The 8 Healthiest Berries You Can Eat.” Healthline, Healthline Media, 16 Feb. 2023, www.healthline.com/nutrition/8-healthy-berries#TOC_TITLE_HDR_9.