Berries: A daily habit for health

17th Apr 2024

Berries are a fantastic addition to your weekly meals. Packed with anthocyanins, they offer many health benefits, from sharpening memory to reducing the risk of heart attack.

Key points

• 5 health benefits of berries
• 1. Better memory and brain function
• 2. Lower risk of type 2 diabetes
• 3. Healthy ageing
• Source of
• How much?
• They’re nothing new!
• How to eat more Berries
• A few tips
• 5 ways to enjoy

5 health benefits of berries

1. Better memory and brain function

Studies show that people who consume berry-based supplements, like powders or juices, have better memory, faster processing and improved focus on attention tasks.

2. Lower risk of type 2 diabetes

They are high in fibre and lower in sugar than other fruits. Eating them regularly has been linked to a lower risk of type 2 diabetes. For those already managing diabetes, adding blueberries or cranberries has been shown to help lower fasting blood sugar.

3. Healthy ageing

Regularly eating berries is linked to a lower risk of heart disease and even death from any cause. They’ve also been shown to reduce cholesterol levels and markers of chronic inflammation, which are key for long-term health.

Source of

Berries are tiny and sweet-tasting but packed with nutrients and plant compounds, including:

• Anthocyanins – a major class of flavonoids that are well-researched for their health benefits. They may lower proinflammatory cytokines, increase neuroplasticity (essential for learning and memory), neurogenesis (the formation of new neurons) and the production of a growth factor called BDNF. Powerful stuff!
• Soluble fibres, which support gut health.
• Essential minerals and vitamins like manganese, vitamins C and K

How much?

Aim for at least one 80g portion of berries most days—around 7 strawberries or two handfuls of frozen blueberries.

They’re nothing new!

Berries aren’t just trendy—they’ve been part of diets for thousands of years. Indigenous Peoples of North America used them not only as food but also as medicine, drawing on the healing properties of their fruits, leaves, and roots. For instance, the low-bush blueberry was used to reduce inflammation, treat colic in infants and even induce labour.

Read more in this paper published in the journal ‘Botany’ about current knowledge and traditional uses of major species of berry-producing plants in Canada.

How to eat more Berries

A few tips

• Organic, if you can: Berries often have pesticide residues, so going organic or rinsing them well with a water-vinegar or salt soak can help.
• Go frozen out of season: They are cheaper, convenient and retain the nutrients, polyphenols and antioxidant capacity of fresh ones. To use them, thaw them overnight or simmer for a few seconds on the stove.
• Make the most of berry season: In the UK, you can find homegrown berries for cheaper prices from June to October, depending on the variety. Strawberries are usually the first to arrive, followed by raspberries, blackberries, blackcurrants and blueberries.
• Mix it up! If you can’t get your hands on berries, many other fruits are rich in polyphenols, like apples, kiwis, oranges and grapefruits.

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5 ways to enjoy

1. Berry sauce: Make a batch of berry sauce or compote by simmering frozen berries with lemon juice and a little water until soft and saucy. Store in a glass jar and keep it in the fridge to add to your meals throughout the week. Use it as a topping for yoghurt, oats and pancakes. Make it savoury by adding balsamic vinegar, fresh thyme and salt to top grilled fish or chicken.
2. For breakfast: Throw them into smoothies, yoghurt bowls, or oats, either whole or cooked down into a compote. Go savoury by layering sliced strawberries or blueberries on avocado toast or even an omelette for a surprising burst of flavour!
3. Brainpower snack: Pack a small container of berries to have on the go or add them to homemade oat bars, smoothies, yoghurt bark and nut butter toasts.
4. Salads & mains: Try simmering and cooling cranberries or blueberries to create a flavourful salad dressing with lemon juice, mustard, and olive oil. You can also toss fresh berries on salads and grain bowls.
5. Dessert: Make berries part of your evening ritual by having them for dessert or sipping on berry-infused tea.