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Several longitudinal studies have reported a significantly lower cardiovascular disease risk and all-cause mortality with high consumption of fiber. Fiber intake also reduces LDL cholesterol. That’s right: no faffing about with a knife and teaspoon. No dodging the gristle at the top or the weird white bit in the middle. Just pure, unadulterated kiwi flavour. A separate study found that eating a diet rich in bilberries, whole grains, and fish reduced blood sugar in people with high blood sugar ( 40).
Physalis berries are low in fat and high in fiber. The health benefits of these golden berries are quite impressive due to their antioxidant content. They can help to reduce inflammation, strengthen your immune system, and they have nutrients that are good for vision. ( 31, 32, 33)We’ve finally arrived at the first of the main berries in this list, and by that we mean the ones the average Brit is likely to be able to reliably identify in the wild. Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end. While not too well known nowadays, the berry is still tasty, and if you find it while hiking in regions where it grows we recommend trying a handful! Acai berries have not yet been studied extensively. The health claims surrounding acai are relatively new and more research is needed to solidify these weight-loss claims. As with any new or fad food, there could be risks that have not yet been reported. A more modest moniker, for sure, and one which is honoured by plaques and statues in the region: proof if you ever need it of the regard in which we hold fruit, and berries in particular, here in the UK. Berry Good!
Goji berries are among the types of berries that are classed as superfoods. It is difficult to buy fresh goji berries and they are usually sold as red dried berries. Just an ounce (28 g) of these super berries gives you half of your daily vitamin A needs and 10% of your fiber requirements. ( 29) Because of their astringent taste, most people don’t eat fresh chokeberries. Rather, they use them to make jams, teas, syrups or put into baked goods. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects have been observed with both fresh and freeze-dried berries ( 32, 33, 34). Most of the benefits of eating red fruits such as strawberries come from the high levels of vitamin C. For example, 5 medium-sized strawberries can provide you with 60% of your vitamin C daily requirements. ( 17)
However, more research is needed to determine the exact role that blueberries play in brain health. Summary Studies indicate that eating these soft juicy red berries may help to lower blood pressure and help prevent fat absorption in the gastrointestinal tract. ( 14, 15) However, many of these studies were small. And other studies assert that the effect of polyphenols on blood pressure remains unclear ( 68). Health benefits Chia seeds are all about the small print. Omega-3 fatty acids, in case you hadn’t heard, are found in oily fish, and a broadly Mediterranean diet including oily fish seems to be a very healthy way to eat. One hundred grams of chia seeds contain about 17g of omega-3s, which is enormous – about eight times as much as salmon. However … the omega-3s in chia are different from the ones in fish, and your body turns the chia kind into the fish kind very inefficiently, meaning that you will actually absorb less, by weight – about 1.8g per 100g, compared with 2.3g. Nor is it easy to eat a full 100g of chia seeds, which, by the way, also contain 486 calories, almost as much as a Big Mac. And however part two: why do you want to eat lots of omega-3s? Fish is definitely good for you, helping to protect against cardiovascular disease. (The government recommends two portions, one oily, a week.) But the evidence for omega-3s from other sources is vague, and there is little evidence to suggest health benefits for chia in particular.
Being a red berry, cranberries are rich in antioxidants such as flavanones, anthocyanins, and flavanols. Kiwi berries are also called Siberian Kiwi, Hardy Kiwi and – perhaps most appropriately – Baby Kiwi, and they’re exactly that: tiny versions of the popular fruit that you can eat whole. Few lies can be told in one word, but “superfood” manages it. It is such an appealing idea: that some foods are healthy, some unhealthy and some superhealthy. Why change your habits, when you can correct them by adding goji berries? Why settle for boring old good health, when chia seeds on your cereal can make you superhealthy? Little wonder that 61% of British people reported buying foods because they were supposed superfoods, according to a 2014 survey conducted by YouGov for Bupa. Eco rating Not good, I’m afraid. Deforestation to make way for avocado trees is now a problem in Mexico. Even those trees that already exist need a very large amount of water – perhaps as much as 272 litres for every half-kilo of fruit (two or three avocados). In California, where there is a long-term water shortage, this is an even more serious problem. On top of all this, avocados are heavy, have to be shipped from the tropics and kept cool en route.
The healthy nutrients in these berry fruits have been linked to improving cardiovascular health, helping to manage type 2 diabetes, and helping to prevent obesity. ( 27) The reason why chokeberries are one of the bitter-tasting berries is due to their high levels of tannins. Eating a few of these dark types of berries can leave your mouth feeling dry and bitter.
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