10 benefits of berries (and how to eat more of them)

Spring is here and so are the stars of the season: fresh, juicy berries. Blueberries, strawberries, raspberries and blackberries are officially at their peak right now, which means they’re tasting their best and can be enjoyed in abundance. These are some of the most widely loved fruits for good reason: they’re nutrient-dense, naturally sweet, and backed by strong scientific evidence for supporting health. 

Here are 10 of the best-studied benefits, plus easy ways to enjoy more berries in your everyday meals.

Supports immune health

Berries contain vitamin C, which plays a crucial role in supporting the immune system. A single serve of strawberries (150g) provides the recommended daily intake of vitamin C for most adults.

Full of antioxidants

Berries are rich in polyphenols, which are plant compounds with antioxidant properties and also give berries their vibrant colour. Antioxidants help to reduce oxidative stress, which is linked to ageing and chronic disease. 

May support healthy blood sugar

Despite their natural sweetness, most berries have a low glycemic index (GI). This means they have a gentler impact on blood glucose compared to higher-GI fruits or refined carbohydrates like cookies or white bread. Regularly including low-GI foods may help to support blood sugar control and energy levels throughout the day.

Helps you hit your fibre goals

Fibre is important for digestive health and helps feed the beneficial bacteria in your gut. And the good news? Berries are a convenient way to boost your daily fibre intake. A 150g serve of berries (roughly one standard cup) provides 4-5g of fibre which is about 15-20% of your daily fibre needs.

Contributes to gut health

Berries don’t just feed you; they feed your gut bugs, too. The polyphenols in berries are food for your beneficial gut bugs. Feeding them helps keep them alive and also promotes them to release butyrate which comes with an abundance of health benefits like reducing inflammation.

Plays a role in inflammation

Chronic inflammation is linked to many health conditions. The anthocyanins in berries, which give them their rich colour, have properties which contribute to reducing inflammation in the body. Additionally, the butyrate released by gut bugs may help to support healthy inflammation levels in the gut.

Good for skin health

Thanks to the vitamin C found in berries, they also contribute to skin health. Vitamin C is an essential nutrient for making collagen which contributes to skin structure, wound healing, and connective tissue integrity.

Brain benefits

Blueberries in particular have been studied for their role in supporting brain health and memory. Research suggests that consuming berries daily helps to support overall cognition (brain function). And it’s not just berries. Research shows that eating vegetables regularly is associated with a lower risk of cognitive decline and diseases like dementia.

Natural sugars

Natural sugars are those that are found in wholefoods like fruit, vegetables, dairy and grains. Sugar is a source of energy for the body and foods that contain natural sugars provide your body with beneficial nutrients.

Easy ways to add more berries into your diet

• For breakfast: Pair berries with yoghurt for protein, calcium, antioxidants and prebiotics.
• For breakfast or as a snack: Top toast with berries and ricotta cheese for vitamin C and an energy boost, or try making a berry bowl or berry protein smoothie.
• For a healthy summer punch: Mix berries, coconut water and soda water.

What counts as a berry?

Scientifically speaking, the definition of a “true berry” may surprise you:

• Bananas, tomatoes and grapes are also considered berries.
• Strawberries, raspberries and blackberries are technically not true berries because of how they develop.
• Blueberries are true berries.

Nutrition-wise, though, all of these fruits are beneficial.

The bottom line

Whether botanically accurate or not, adding more berries to your diet is a delicious and science-backed way to support your health. From skin and immune support to heart, gut and brain health, berries are among the most nutrient rich foods you can enjoy, especially when they’re fresh and in season.

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Reviewed by the Healthylife health experts August 2025.