Berries are small, soft, round fruit of various colours — mainly blue, red or purple. They are sweet or sour in taste and often used in preservatives, jams and desserts. Berries have a good nutritional profile. They are typically high in fiber, vitamin C and antioxidant polyphenols. As a result, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases.
General Health Benefits of Berries:
Anti-Cancer Properties – The antioxidants in berries can protect against cancer in a number of ways: they prevent inflammation, inhibit DNA damage, induce cancer cell death and prevent cancerous cells from spreading. Research indicates that berries can play a role in a few specific types of cancer including colon cancer, breast cancer, esophageal cancer, lung cancer and pancreatic cancer.
Brain Health – Eating berries is good for your brain. In a 25-year observational study of over 16,000 women, researchers found that a higher intake of  blueberries was linked to a lower risk of cognitive decline. Other evidence has shown that berries can help prevent brain aging, enhance brain signalling and neuroplasticity, improve our memory, and protect against neuro-degenerative diseases like Alzheimer’s and Parkinson’s.
Anti-Inflammatory Actions – Chronic inflammation is a risk factor for a number of painful and debilitating diseases such as obesity, heart disease, autoimmune diseases, arthritis, diabetes and more. Research about the anthocyanins in berries shows that they can help modulate inflammatory pathways in the body, leading to reduced inflammation.
Cardiovascular Health – Evidence indicates that the antioxidants in berries can improve cardiovascular health by reducing total cholesterol, LDL cholesterol, blood pressure and triglycerides, as well as lower your risk of metabolic syndrome, making berries a great choice for your heart.
Vision and Eye Health – Key nutrients in berries such as Vitamin C help to lower the risk of age-related eye diseases such as cataracts, glaucoma and age-related macular degeneration, while the anthocyanins boost retinal health, and help us maintain good vision.
Key Phytonutrients in Berries:
Berries are fantastic sources of:
Antioxidants – Berries contain an enormous range of antioxidants that help prevent free radical damage and reduce inflammation. Some of the notable antioxidants found in berries include a class of compounds called anthocyanins, which are responsible for the deep, vibrant berry colours.
Vitamin C – Also an antioxidant, Vitamin C helps us boost immunity, produce collagen, reduce our allergic response, and supports the adrenal and thyroid glands.
Manganese – This mineral helps with blood sugar control, helps our bones and joints develop and grow, and is a cofactor in an enzyme called superoxide dismutase (SOD), one of the major antioxidant enzymes in our bodies.
Copper – This mineral plays a role in energy production, helps Vitamin C produce collagen and bone, and is a also cofactor in the production of superoxide dismutase (SOD).
Fibre – Fibre is essential to blood sugar balance, maintaining a healthy weight, lowering cholesterol levels and supporting digestive health (regular bowel movements, supporting healthy gut bacteria, etc.).
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