Nutrition Basics 10 Beautiful Berries You Should Be Eating By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on November 04, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ayana Habtemariam, MSW, RDN, LDN Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN Facebook Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Medical Review Board Print Picking or eating berries is a special summertime treat. They're so delicious and beautiful—think about rich red strawberries, juicy blueberries, and tangy cranberries. Berries should also be a part of your diet because they're loaded with vitamins, minerals, and fiber, plus they're rich in antioxidants that can protect your cells from free-radical damage. And they're low in calories. 1 Strawberries Verywell / Alexandra Shytsman Strawberries are luscious berries that are easy to find in every grocery store year round. They're also inexpensive and loaded with good nutrition. One cup of strawberries contains over 100 milligrams of vitamin C, almost as much as a cup of orange juice. Strawberries also have calcium, magnesium, folate, and potassium. And they're low in calories. One cup of strawberries has only 53 calories. Serve sliced berries with a dab of whipped cream and almond slivers. Dip large strawberries in chocolate for a nutritious snack that feels totally decadent. 2 Raspberries Verywell / Alexandra Shytsman Raspberries are beautiful berries that are best during the summer months when they're at their peak and most affordable. They're delicate and don't keep very long, so use them quickly. Most raspberries are red, but you might find gold or black raspberries, too. Nutritionally, raspberries are rich in calcium, magnesium, and vitamin C. One cup of raspberries has 64 calories. 3 Blueberries Verywell / Alexandra Shytsman Blueberries seem to make it to the top of almost every superfoods list, probably because they're chock full of antioxidants. Blueberries are available year-round, but they're at their best during the summer months. They're also good for plenty of nutrients. One cup of blueberries has lots of potassium and almost 4 grams of fiber. You'll also get a good dose of vitamin C and 83 calories. 4 Currants JÃrgen Wiesler / Getty Images Fresh red or black currants may not be easy to find, but you can buy dried currants year-round. Probably the best source for fresh currants is a farmers' market in late spring. Currants are high in potassium, calcium, and vitamin C, and they're rich in fiber. One cup of fresh raw currants has around 60 calories. If you find fresh currants, buy plenty and freeze them. 5 Blackberries Verywell / Alexandra Shytsman Blackberries look like large black raspberries, and they have a tangier flavor. They're quite good for you because they're high in calcium, vitamin C, and potassium, plus one cup of blackberries has over 7 grams of fiber and about 60 calories. Like all berries, they're loaded with antioxidants. Blackberries are delicious in smoothies or served with a bit of creme fraiche. 14 Simple Ways to Increase Your Fiber Intake 6 Lingonberries Westend61 / Getty Images Tart but tasty lingonberries are best known in Scandinavian recipes and are often used to make preserves and juices. Lingonberry jam isn't too hard to find, but look for frozen lingonberries online. Lingonberries are low in calories (although they usually need some sugar to overcome the tartness). They're also high in vitamin C, magnesium, and fiber. Try some lingonberry jam and brunost (brown cheese) on a slice of pumpernickel bread. 7 Bilberries Verywell / Alexandra Shytsman Bilberries look a lot like blueberries, but they're not. Bilberries are wild berries that come from the British Isles, so they're most common in British recipes. Bilberries are also prized for their health benefits due to their antioxidant content. Fresh bilberries may be difficult to find, but you can buy dried bilberries that make a tasty and healthy snack. 8 Cranberries Verywell / Alexandra Shytsman Cranberries are native to North America and they're most commonly served during the winter holidays. It's fairly easy to find fresh or frozen cranberries in most grocery stores, plus there are lots of brands of cranberry juice. As far as nutrition, cranberries are high in vitamin C and they have lots of antioxidants. They also contain compounds that may help prevent bladder infections. Cranberries are very tart, so most recipes call for some sugar, but there are some savory recipes available. 9 Elderberries Ingeborg Knol / Getty Images Elderberries are small deep purple berries and quite tasty. They're probably most associated with elderberry wine and elderberry syrup that's used in cough syrups and cold tonics. It's not easy to find elderberries in stores, but they may show up at local farmers markets. Or you might grow your own elderberries. Elderberries are high in vitamin C, calcium, and potassium, and very high in vitamin A and fiber. 10 Cherries Verywell / Alexandra Shytsman Technically, cherries aren't berries because they have inedible pits, but these little red fruits are used in a similar fashion. Cherries contain several nutrients and antioxidants, and dark cherries are an excellent source of melatonin (similar to the hormone that increases in your body as you get sleepy). In fact, nibbling on a small bowlful of cherries before bedtime just might help you sleep better. Serve pitted cherries with plain Greek yogurt or a tart frozen yogurt. Or add cherries to a smoothie with bananas, strawberries, or other fruits. 5 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Strawberries, raw. FoodData Central. U.S. Department of Agriculture. Raspberries, raw. FoodData Central. U.S. Department of Agriculture. Blueberries. FoodData Central. U.S. Department of Agriculture. Currants, raw. FoodData Central. U.S. Department of Agriculture. Blackberries. FoodData Central. U.S. Department of Agriculture. Additional Reading Nile SH, Park SW. Edible berries: Bioactive components and their effect on human health. Nutrition. 2014;30(2):134-44. doi:10.1016/j.nut.2013.04.007 By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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