Health Benefits of Berries

Berries are a rich source of many antioxidants and important nutrients that are necessary for a healthy lifestyle. Berries were one of the most popular foods that early hunter-gatherers gathered for thousands of years, and wild berry gathering still remains a popular activity in Europe and North America today.

Strawberry, which is one of the most eaten berries, was first mentioned by ancient Romans who thought that it had medicinal properties, but it didn’t gain any popularity back then. Later the musky-flavored strawberries began to be grown in European gardens in the late 16th century, so berries have been here for quite a while.

American Journal of Clinical Nutrition recently posted a study in which 72 middle-aged people were given a cup of mixed berries daily for eight weeks that showed increased levels of “good” HDL cholesterol and lowered blood pressure. It indicates that berries are one of the best foods for good heart health.

There are many types of berries in the world and even some Miracle Berry options, most of them are edible but some of them are toxic and that is why they are only used for medicinal purposes or decorations. Let’s discuss some major reasons to include berries in your diet.

Loaded with antioxidants

Berries are a rich source of antioxidants like anthocyanin, ellagic acid, and resveratrol that keep free radicals under control. They also protect your cells from damaging and reduce the risk of several diseases. Blueberries, blackberries, and raspberries have the highest amount of antioxidants after pomegranate.

Rich source of fiber

Berries are full of fiber including soluble fiber that slows down the movement of food through your digestive tract keeping you less hungry by making you feel full. If you are on a diet then berries should be one of the best foods to consume because they decrease the overall calorie intake and make your weight management much easier.

There is more to it, the high amount of fiber also help reduce the number of calories your body absorbs from mixed meals. A study showed that more fiber intake could help your body absorb 130 fewer calories per day.

In short, the fiber in berries helps decrease the appetite and increase the feeling of fullness so people can manage their weight loss diet in a much better way. 

Also try this online TDEE Calculator application to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day.

Here are some berries and the amount of fiber in them:

1. Raspberries:
14.7 grams of carbs, 8g of which are fiber (per cup serving)

2. Blackberries:
14.7 grams of carbs, 7.6g of which are fiber (per cup serving)

3. Strawberries:
11.7 grams of carbs, 3g of which are fiber (per cup serving)

4. Blueberries:
21.4 grams of carbs, 3.6g of which are fiber (per cup serving)

5. Goji berries:
2.2 grams of fiber (per ounce)

6. Bilberries:
4.9 grams of fiber (per 3.5 ounces)

7. Acai berries:
2 grams of fiber (per 3.5 ounces)

8. Cranberries:
5 grams of fiber (per cup serving)

9. Grapes:
1.4 grams of fiber (per cup serving)

10. Boysenberries:
7 grams of fiber (per cup serving)

11. Aronia berries:
7 grams of fiber (per cup serving)

12. Gooseberries:
6 grams of fiber (per cup serving)

13. Red mulberries:
2.4 grams of fiber (per cup serving)

14. Tayberries:
9.1 grams of fiber (per cup serving)

15. White mulberries:
2.4 grams of fiber (per cup serving)

16. Lingonberries:
3.7 grams of fiber (per cup serving)

17. Loganberries:
8 grams of fiber (per cup serving)

18. Salmonberries:
2.5 grams of fiber (per cup serving)

Anti-Inflammatory Properties

Berries due to the rich source of antioxidants can help fight inflammation. Inflammation is a physical condition in which the body becomes reddened, swollen or hot especially as a reaction to injury or infection. However, anything can cause inflammation including excessive stress, improper physical activities, and intake of unhealthy food.

Eating a cup of mixed berries creates a defense against inflammation and other vulnerable diseases.

Help lower cholesterol levels

Berries, especially strawberries and black raspberries help lower cholesterol levels in obese people. According to a study, adults with metabolic syndrome who consumed a beverage made with dried strawberries showed an 11% drop in LDL (bad cholesterol)

These were the few reasons to eat berries daily, now let’s continue to the major section of the article in which we will discuss different types of berries and their numerous health benefits.

1. Blueberry


Blueberry is a nutrient-dense fruit that has several health benefits. One cup of blueberries has 84 calories and 3.6 grams of fiber; they are a rich source of antioxidant vitamin C, vitamin K, and manganese.

Benefits for skin:

Better health means better skin. Blueberries have been widely proven that their consumption helps in several skin conditions, especially damaged and acne-prone skin. If you have dry and flaky dead skin on lips then you can also apply a mask at night, it is formulated with berry mix complexity, vitamin C, and anti-oxidants to keep your lips look fresh all the time.

Fights the signs of aging

The presence of free radicals in our skin can cause severe skin damages including early signs of aging, dark spots, and appearance of spider veins. Blueberries do a great job in fighting all these signs; you can make a home-made blueberry mask by blending the crushed blueberries with yogurt. Once the mask is ready, apply it on the skin and keep it on for 20 to 30 minutes for optimum results. Using it once a week can significantly reduce the skin damage.

You can also apply Olay Body Lotion that is made with freshly picked berries including blueberries. It works great in moisturizing your skin and keeping it hydrated for a silky-smooth experience.

Yes To Blueberries Intensive Skin Repair Serum is another worth mentioning product that is made with rich blueberries and blackcurrant. It is clinically proved to restore and repair age-damaged skin in 7 days.

Works great in preventing and curing acne

Blueberries have a high concentration of salicylates, which is the salt of salicylic acid. Salicylic acid works great and is widely used in the treatment of acne because it can remove dead skin and act against bacteria.

Blueberries can help you achieve a blemish-free skin, all you have to do is take some crushed blueberries and mix them with the combination of honey and lemon juice. Then you can apply that mixture on the whole face or the affected areas and keep it on for 15 to 20 minutes for refreshing results.

Health benefits:

Keeps the digestive system healthy

Fiber is an integral part of a well-balanced diet and it matters a lot in keeping the digestive system healthy. Blueberries are a rich source of fiber that helps expel the fungus and yeast from the body. A healthy digestive system also ensures healthier and acne-free skin.

Aids weight loss

Blueberries are rich in soluble fiber that easily dissolves in water and slows down the process of digestion, which in return keeps you full and decreases your appetite. If you are on a weight-loss diet then consuming blueberries can be a really great option. You can make a healthy and fresh smoothie by using blueberries and unsweetened yogurt that will not only give you a boost but also help in weight loss.

Lowers the risk of cancer

The free radicals in our body can cause damage to the DNA and malignant cells. These free radicals are a result of oxidation that causes cancer. Blueberries due to the high amount of antioxidants inhibit the damage caused by oxidation. Consumption of blueberries in moderation is linked to overall good health.

Benefits for hair:

Blueberries due to the presence of proanthocyanidins help stimulate the growth of hair. It is a chemical that accelerates the transition from telogen to anagen which makes stimulates hair growth.

You can make a hair mask for healthy hair by blending a handful of blueberries with the olive oil and then applying it to the roots of the hair. Keep it on for 20 to 30 minutes and then rinse using warm water.

2. Strawberry


Strawberry belongs to the genus Fragaria and is popular for its aroma, bright red color, and sweet juicy taste. One cup of fresh strawberries contains 49 calories, 7 grams of sugar, 3 grams of fiber and more vitamin C than a medium-sized orange.

Health benefits:

Keeps the heart healthy

Strawberries have a high number of antioxidants and polyphenols that make them the ideal food to keep your heart healthy. Strawberries also contain anthocyanins that protect the lining of the circulatory system and help regulate the blood pressure.

Regulates the blood sugar levels

Ellagic acid present in the strawberries along with the antioxidants helps in slowing down the digestion of starchy foods. Strawberries control the rise in blood sugar levels especially after having a starchy meal, and they also assist type-2 diabetes patients in keeping their blood sugar level regulated and normal.

Fights cancer

Strawberries have an abundance of vitamin C and fiber, both which have been found to protect from cancers of esophagus and colon. The ellagic acid in strawberries acts as an antioxidant that slows down the production of cancer cells and destroys certain types of carcinogens.

Improves vision

Again, the presence of antioxidants and vitamin C in strawberries are found to prevent cataract, macular degeneration, and other eye diseases. The vitamin C present in the strawberries can also increase the functioning and life of the retinal cells.

Improves dental health

Strawberries contain malic acid that helps in removing the tooth discoloration by acting as an astringent. You can use this fruit to whiten your teeth by crushing the strawberry to a pulp and mixing it with the baking soda then applying that mixture on your teeth. After applying the mixture, leave it on for 5 minutes, brush softly with toothpaste and then rinse.

Benefits for skin:

Strawberries are a rich source of Vitamin C, Dietary fiber, and folic acid that in combination make your skin healthy and look fresh.


Strawberries contain ellagic acid that prevents collagen destruction which is one of the major causes of wrinkle formation. Ellagic acid also works great against UV damage by boosting the production of the enzymes that contribute to the destruction of collagen. The vitamin C present in the strawberries also fights the free radicals that damage the skin cells.


The acidic nature of strawberries removes all the excess oil in the skin and makes it free of sebum (oily and waxy substance on the skin). The elimination of oil from the skin means no more acne.

Improves skin health

Strawberries contain alpha hydroxy acid that helps in cleansing the skin and eliminating the dead skin cells. Ellagic acid and salicylic acid are also known for reducing hyperpigmentation and dark spots.

To improve your skin health you can make a paste by simply mixing some strawberries with honey or rose water (whatever you prefer) and applying it to your skin every morning for at least 15 minutes. You should then wash your face with cold water for glowing skin. Add some milk too if you are looking for better results.  One thing to always consider it a great spa like Touch Up Laser improve skin and hair appearance.

Benefits for hair:

As we have already discussed that the strawberries contain Vitamin C that has numerous benefits on health and skin, the same way they also work great in boosting hair health. The presence of Vitamin C in strawberries encourages iron absorption. The deficiency of this important nutrient can also cause split ends. Silica is also presented in the strawberries that can help prevent baldness and boost hair growth. 

You can also make a home-made hair paste for healthy hair growth by mixing some crushed strawberries with extra virgin oil/coconut oil then applying and keeping it on your hair for at least 15 to 20 minutes, you should then wash your hair with cold water. It is recommended that you do it in the morning after a bath because your scalp must be cleaned before applying the paste.

3. Blackberry

Black berry
Whether you want a good taste or good health, blackberry is one of the best berries that extend its benefits to both. Blackberries, the gift of mid-autumn are aggregate fruits because they are composed of several smaller fruits known as drupes. Blackberries are even mentioned in the Bible and British folklore due to their amazing taste and benefits.

They belong to Rosaceae family and one cup of blackberries has 62 calories, 8 grams of fiber, and an abundant amount of vitamin C, vitamin K and manganese. Blackberries have the highest number of antioxidants than the 2 berries mentioned above.

Benefits for skin:

As discussed above, blackberries have a high amount of antioxidants which in combination with vitamin C and A help refresh your skin.

Hydrates skin

For your skin to look fresh and healthy it is compulsory that your body has enough water and other important nutrients. Blackberries are comprised of more than 85% of water and extensive amount of fiber that both result in a healthy-looking skin. Blackberries have the power to detoxify your body and maintain the elasticity of the skin. You can prepare a blackberry skin mask by taking a handful of blackberries then crushing and mixing them with a teaspoon of honey. You can apply this mask to your face and neck. Keep it on for some time, make sure it is completely dry and then wash it off thoroughly.

Skin rejuvenation

The important nutrients in blackberries such as vitamin C, A and K are great for skin rejuvenation. The seeds of blackberries are a rich source of omega-3 and omega-6 that are necessary for healthy skin. You can also try on a face mask for skin rejuvenation by crushing some blackberries and blending them with fresh yogurt, nutmeg powder, and lemon juice. Apply this mask on your skin and keep it on for at least 20 to 25 minutes and then wash it off thoroughly with lukewarm water for better results.

Detoxifies the oily skin

Blackberries being a rich source of important nutrients and antioxidants work great in cleansing the oily skin. You can make one of the best skin cleansers with just blackberry juice and fuller’s earth. To make a cleanser add 2 tablespoons of fuller’s earth in 1 and a half tablespoon of blackberry juice and mix them well until you get a thick paste. You can also add tea tree oil if you suffer from acne problem. Once the paste is ready, apply it evenly on your face and wash it off after 2 to 3 minutes.

Benefits for hair:

Collagen is an important element that contributes to strong hair and the vitamin C present in blackberries is responsible for collagen production that is necessary for better hair nourishment. The combination of vitamin C and antioxidants help combat the environmental hair damaging effects. The topical application of blackberries is found best for adding volume, shine and bounce to the hair. 

Benefits for health:

Gum and dental care

Not just the blackberry fruit itself is healthy but its bark and leaves are also known great for health benefits. Consuming them can help treat mild gum inflammation and bleeding gums.

Strong Bones

Calcium is necessary for healthy and strong bones, which is found in blackberries in a decent amount.

Control of diabetes

Blackberries have high potassium content that helps reduce insulin and its daily intake with one teaspoon of honey is known great for controlling diabetes. Not just the blackberry fruit itself but its leaves can also be consumed for its anti-diabetic properties. It is recommended that you try them for at least a week to get better results.

Production of white and red blood cells

Blackberries are rich in minerals like manganese, potassium, copper, and magnesium that together help produce white and red blood cells in the body.

4. Goji berry

Goji berry

Goji berries, also known as wolfberries, are one of the best herbs for health. They have been used for ages as an anti-aging food in traditional Chinese healing to treat many health issues. They are red in color and have high antioxidant content, which is why they are mostly used by older adults for maintaining good health. Antioxidants in Goji berries can help protect against oxidative stress in the body. These red-colored berries are low in calories but surprisingly they are a good source of vitamin C, dietary fiber, and protein.

Benefits for health

Improves immune system

Similar to the above-mentioned berries, goji berries also supply high levels of antioxidants, vitamin C and A. These two important nutrients are known best to build immunity and prevent common illnesses.

Protect eyes from macular degeneration

Goji berries have the ability to protect the eyes from age-related diseases like macular degeneration that is the leading cause of blindness in older adults. Due to the high amount of antioxidants especially zeaxanthin present in goji berries, they can help stop damage from the UV light exposure, free radicals and other forms of oxidative stress.

Keeps the blood sugar levels normal

One of the best benefits of goji berries is linked directly to people with diabetes. These berries help control the release of sugar into the bloodstream. Gojis are known great for increasing glucose responsiveness because they exhibit significant hypoglycemic effects and insulin-sensitizing activity.

Improves fertility

The Chinese believe that goji berries have special properties and nutrition that can benefit the reproductive system and offer increased fertility. Goji berries are also known to increase the male sperm count and sperm vitality. An additional benefit of goji berries includes treating female fertility in patients that suffer from premature ovarian failure.

Benefits for hair:

Goji berries are rich in vitamin A that is known to enhance the blood circulation in the body. The blood circulation also improves the scalp health which results in hair growth and hair fall prevention.

Another nutrient, vitamin C, is also found in an abundant amount in goji berries that helps in absorption of iron. The iron is also essential for hair growth and healthy hair.

You can either take the goji berry as a whole fruit or as juice; both would work great for hair.

Benefits for skin:

As goji berry is one of the best foods that have a number of important nutrients, drinking its juice can provide you protection against free radical damage caused by the sun. Consuming goji berries also provide additional photoprotection for people who are vulnerable to skin disorders.

Goji berries are also known for its anti-aging properties because of the number of nutrients present in them especially vitamin C. You can apply the goji juice or extract to your face and rinse it with cold water after 20 to 25 minutes for better results. 

5. Cranberry


Cranberry is a health supportive fruit that carries many benefits and antioxidant phytonutrients. Cranberry can help reduce the risk of oxidative stress due to the number of phytonutrients present in it. This fruit is mostly linked with the treatment of urinary infections.

Per 100 grams of cranberries contain 46 calories, 0.4 grams of protein, 4.6 grams of fiber, and 12.2 grams of carbohydrates.

Benefits for health

Treats urinary tract infections

The high levels of antioxidants proanthocyanidins present in cranberries prevent certain bacteria from attaching to the walls of the urinary tract. Similarly, antioxidants help prevent infection.

Improves dental health

The same phytonutrients that help prevent urinary tract infections can also improve dental health by preventing bacteria from sticking to the teeth and gums. If you have inflammation in or around the gums, you can consume a handful of cranberries regularly to experience an exceptional result. The risk of periodontal disease can also be reduced if you add cranberries to your meal.

Improves heart health

According to the studies involving participants who consumed a cup of cranberries each day showed that the fruit can prevent triggering of two enzymes that cause different heart diseases. Cranberries are also found to block the pro-inflammatory molecule which is known as TNF-alpha.

You can go for a whole fruit or juice to experience a positive dilation of blood vessels and increased blood flow.

Protect you from common cold and flu virus

Drinking cranberry juice makes you less susceptible to the common flu and cold virus due to the richness of vitamin C content and other antioxidant properties.

Benefits for hair:

Cranberries can be extracted and consumed for hair nourishment purposes. The two most important nutrients for healthy hair, vitamin A and C are present in cranberry juice that can help prevent hair fall and promote the growth of hair. This fruit can also be used to combat male baldness and dandruff due to its antiseptic and antifungal properties.

Benefits for skin:

The high concentration of antioxidants vitamins, B3 and B5 make cranberries one of the best fruits to regenerate, moisturize, and brighten the skin. It is also effective in treating the wrinkles which are the result of free radicals.

The acidic nature of cranberry helps people with oily skin to refresh their skin. The enzymes in the fruit can also exfoliate the dead skin cells. To make a cranberry mask for skin care you can take some cranberries, crush and mix them with some honey. Apply it on the face and keep it on for at least 15 to 20 minutes then wash it off with lukewarm water. It is a natural skin toner without any side effects.

6. Acai berry

Acai berry

Acai berries have been used for many generations by the natives of Brazil. They are small blackish-purple fruits that resemble grapes of blackberries but smaller and darker. It has a large seed and lesser pulp. Acai berries are widely used in energy drinks and ice cream.

Acai berries were also used to make wine by extracting the pulp and it was known to be a very healthy drink. They have 10 times the antioxidants benefits of grapes and twice that of blackberries which make them a perfect healthy fruit for daily consumption.

Benefits for health:

Helps losing weight

Adding acai berries in your daily diet can boost metabolism, fat burn, and decrease appetite due to the fiber and acidic content present in them. Though acai berries are not a standalone solution for weight loss they can be used in combination with other healthy meals for better results.

Fights cancer cells

Consumption of acai berries on regular basis can help prevent different types of cancers especially those of the colon and the breast. Chemopreventive medications can also be developed using acai berries because they possess anticancer properties.

Increases energy levels and stamina

Acai berries are rich with carbs, proteins, and good fats that add up to provide a boost in the energy and stamina levels. They are also termed as “Amazon Rainforest Viagra” as according to the testimonials from many people it has the power to increase libido (sexual desire).

Benefits for skin:

Acai berries contain a lot of antioxidants and vitamins that make this fruit great in terms of skincare. They don’t only help control the signs of aging but also lighten the scars and prevent acne.

These berries are also found as one of the best ingredients to treat skin pigmentation. Excessive exposure of the skin to the sun can cause it to tear and dehydrate. Consuming acai berries can help repair the skin damages and moisturize it.

Benefits for hair:

Acai berries comprise of several important nutrients such as proteins, healthy fats, vitamin A, B, E and complex C that together aids hair growth. These berries also contain a significant amount of zinc and folic acid that help benefit the scalp health and prevent hair loss. Folic acid works great in making your hair roots strong and preventing graying of hair.

7. Raspberry

Raspberry is one of the tastiest berries out there that is rich in fiber, antioxidants, vitamins and high concentration of ellagic acid that helps prevent cancer.

One cup of raspberries has 64 calories, 1.5 grams of protein, 8 grams of dietary fiber, and other important nutrients such as vitamin A, C, K etc. Benefits for health:

Reduces weight

If you are looking for a healthy and natural way to reduce fat then consuming raspberries daily is one of the best options. Raspberries are high in fiber and manganese. Fiber helps in slowing down the digestive process, making you less hungry and fuller for a longer time. While manganese keeps your metabolic rate high causing the fat to burn faster than ever.


Raspberries fight well with the signs of aging such as wrinkles, fine lines, and dark circles with the power of antioxidants and vitamin present in them. These nutrients also reduce the age spots and discoloration. You can make an effective and natural facial mask by taking two cups of raspberries and blending them with a cup of yogurt. After blending these ingredients, apply this mixture on your face, keep it on for at least 15 minutes and then wash it off with tepid water for refreshing results.

Increases mental health

Consuming a cup of berries daily can prove great for mental health. Studies have also shown a positive correlation between intake of the flavonoids (a polyphenolic compound present in berries) and memory improvement. Raspberries may also decrease the decline in cognitive ability in older adults.

Benefits for hair:

Raspberries are a rich source of folate, magnesium, silicon, and other nutrients that have a huge impact in making your hair healthy. Folate assists in producing red blood cells that carry oxygen to the body and it is necessary for the hair follicles to have adequate blood flow and oxygen for proper hair growth. Magnesium and silicon improve hair quality and thicken them.

Benefits for skin:

Raspberries have the potential to stop free radicals from destroying the skin cells. The high concentration of vitamin C oxidant makes it possible for the raspberries to act as an outstanding source of wrinkle-fighting power.

The fatty acids omega-3 and omega-6 present in the seeds of raspberries can do wonders to your skin. If you have dry skin or suffering from skin conditions like eczema or psoriasis then applying raspberry seeds on the skin can fight these problems and result in smooth and shiny skin.

Red Raspberry Seed Oil can also be used as a facial moisturizer, serum, or anti-oxidant to make your skin look healthy and fresh. It contains the power of several important nutrients collected from the raspberry extract that help improve elasticity and reduce visible signs of aging.

8. Bilberry


Bilberry that is scientifically referred to as Vaccinium myrtillus is a small blueberry-like fruit but darker in color. It is grown on a low-growing shrub in the genus Vaccinium. These delicious berries are native to northern Europe and known best for their therapeutic benefits and are used in the conventional system of European medicine for many centuries.

Per cup serving of bilberries (100 grams) contains 44 calories, 0.7 grams of protein, 11.5 grams of carbs, and 2.8 grams of dietary fiber.

Benefits for health:

  • Improves eye vision

When lutein present in the macula (a yellowish area near the center of the retina in the eye) is combined with the compounds present in bilberries, it works best in enhancing the eye vision. The bilberry extract also does wonders in preventing age-related ocular diseases and other similar diseases such as cataract and nigh-blindness. The extract also helps generate rhodopsin pigment that supports the eyes to adapt to light changes.

  • Increase blood health

Consumption of bilberries is linked with the regulation of blood pressure and vascular health that lead to smooth muscle contraction. Increased levels of blood circulation and prevention of spider veins or varicose veins are also found on daily consumption of bilberries.

  • Help control diabetes

The bilberry leaves are a perfect remedy to control the blood sugar level in people suffering from diabetes. They are also traditionally used to reduce the glucose response in the body after eating meals that have a high amount of sugar. Consuming bilberries in combination with other healthy meals such as oatmeal can boost your health.

Benefits for skin:

Consumption of bilberries can also improve skin health by supporting and toughening the collagen structures that result in healthy skin. Bilberries contain quercetin and resveratrol that have some exemplary anti-aging effects. Not to mention the high amount of antioxidants that help protect the skin from free radical damage.

Benefits for hair:

Hair fall is mostly an age-related condition in which the hair follicles get damaged. Eating bilberries or using them directly on your hair by extracting them or making a mask can help strengthen the hair follicles. Bilberries contain tannins that have anti-inflammatory properties which make them one of the natural and effective remedies for an agitated scalp. The bilberry extract can be used to boost the production of collagen in the hair. Furthermore, the antioxidants and astringent properties of bilberries also have the potential to fight against free radical damage to hair cells.

9. Gooseberry


Gooseberries are small round-shaped translucent fruits that grow wild on small, thorny bushes around the world. They first originated from Europe but cultivated for the first time in Africa and Asia, then the British started to cultivate them in newer varieties around the 16th century. Gooseberry is a type of fruit that can thrive in any condition, no matter it’s hot humid summer or cold freezing winter. In North America, you can find them in July and August when they are typically ripe and ready for picking.

Per cup serving (100 grams) of gooseberries have 44kcal energy, 10.18 grams of carbs, 4.3 grams of dietary fiber, and other important nutrients for health.

Health benefits:

  • The dietary fiber present in gooseberries can help reduce the risk of heart disease and promote weight loss.
  • The vitamin C in them helps prevent the damage caused by environmental free radicals.
  • They contribute to the skin, teeth and bone health.
  • They are known effective in treating and preventing digestive problems like constipation and bloating etc.
  • The antioxidants in them help protect your heart from the oxidative stress that can commonly lead to stroke and high blood pressure
  • They help the muscle and nervous system to work efficiently. The amount of potassium available in them maintains the blood pressure and prevents abnormal heart beating.

10. Lingonberry


Lingonberries, also known as Vaccinium Vitis-idaea are delicious small fruits that are semi sour in taste. They belong to the same family as the blueberry and cranberry. These berries are widely distributed in northern hemisphere including Canada, Greenland, Northern US, and Scandinavia. They are widely used to make healthy jams, juices, and shakes. They are a perfect fruit to start your day with a healthy punch.

Per cup serving of Lingonberries contains 75 calories, 3 grams of total fat, 9 grams of dietary fiber, 3 grams of protein, 6 grams of carbs, and other important nutrients.

Health benefits:

  • They help ease the pain of arthritis and reduce inflammation that is an underlying disease of Alzheimer’s, cancer, and other degenerative diseases.
  • They belong to the family of cranberries that are known best for the cure of urinary tract infections, so lingonberries have also inherited similar properties. Drinking a juice made from a combination of cranberries and lingonberries is proved as an effective remedy for urinary tract infection.
  • The tannins present in lingonberries are found to work against two of the bacteria that are responsible for the gum and mouth disease.
  • The procyanidins present in lingonberries may also help ward off cancer.

Some other healthy berries:

  • Salmonberry: A delicious berry that can fight infection, pain and stomach problems
  • Barberry: It helps fight different infections and cleanses the liver
  • Dewberry: These intense and tarty flavored berries are known for promoting healthy skin and boosting immunity
  • Elderberry: They are sour and floral flavored berries that can boost immunity and fight high blood pressure
  • Huckleberry: It is an antibacterial berry that can lower cholesterol and improve prenatal health
  • Juneberry: They can help fight inflammation and arthritis because of the high amount of antioxidants present in them

11. Schisandra Chinensis

Schisandra Chinensis, also known as Magnolia berry or five-flavor fruit (combination of five major flavors: sour, sweet, salty, bitter and spicy), is the member of the family Schisandraceae. The ancient Chinese used Schisandra as a staple food for hunting and gathering tribes. It is used in China as a traditional medicinal herb and it goes by the name Wu-Wei-Tzu. These berries are full of health benefits because of their properties and ingredients. It has been widely used as an astringent for the cure of dry-cough, asthma, chronic diarrhea, night sweats and many other diseases.

Now, Schisandra is a recognized adaptogen that is capable enough to increase the body’s resistance to various diseases, stress, and other processes. The components that make this berry beneficial are vitamin C, vitamin E, citral, schisandrin, Deoxys schizandra, schisanheno, schizandrol, stigmasterol, and sesquiterpene.

Health Benefits:

Improves blood flow and circulation

Schisandra due to its several healthy ingredients is known best for improving the blood flow throughout the body which then helps regulate body fluids. Consuming 130g of these berries have shown an approximately 9% improvement in blood circulation in the healthy adults. Its daily intake also increases the flow of nitric acid in the blood which relaxes the muscles and expands blood vessels.

Fights Stress

Schisandra also helps fight stress hormones in the body that are known as corticosterone. Its intake can promote calmness and relaxation to help you sleep better. Its adaptogenic properties also reduce and maintain the biochemical indicators of stress in the body.

Improves Mental Health

Among many other treatments, Schisandra is a common treatment for insomnia. Schisandrin C is a component of this berry that appears to have anti-inflammatory effects on the brain. Another component known as Schisandrin B preserves glutathione levels that help protect the brain from memory disorder.

Benefits for skin:

The anti-inflammatory properties of Schisandra are known best to protect the skin from the sun, wind, allergic reactions, dermatitis, exposure, environmental stress, and accumulation. 

Benefits for hair:

As Schisandra is known best for improving the blood flow and circulation, it also helps reduce the hair fall by enhancing the skin quality on the scalp. 


There are several types of berries that are known for their different health benefits. The ones that are discussed above are some of the best berries you can add to your daily diet. Although, all the berries in the world cannot be mentioned in a single article because some of them are wild and cannot be consumed because of the poison in them. You can consume all the mentioned berries in different ways as you prefer; shakes, smoothies, jams, or raw. All of them can also be applied directly to skin or hair by crushing and making a paste. There are no major side effects found in them on normal consumption but over-eating them may work against you so always remember, moderation is a key to good health!