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Healthy Eating

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The Ripest Pick - Get the Greatest Benefit from Berries

With so many berry options and variations, how do you choose? Learn about all the "berry" good benefits for your health!


Strawberries, blueberries, gooseberries, goji berries, and the list goes on. With so many berry options and variations, how do you choose? Learn about all the "berry" good benefits for your health!

All About Berries


Did you know California strawberries account for 80 percent of the total U.S. strawberry production? Thanks to the accommodating climate, California has been able to nourish the body with vitamin c, fiber, and antioxidants. Other warm locations or summer seasons are also able to produce those refreshing strawberries.


Although small in size, blueberries are jam-packed with nutrients. Blueberries contain powerful antioxidants that help keep the body's cells protected from damage. The high fiber content and low cholesterol content support heart health. Fresh blueberries tend to be found between May and August but vary related to growing locations and conditions.


In the United States, picking seasons of these seedy berries vary across regions. Blackberries generally peak in during June in the south and during July in the north. Like blueberries, the rich color of blackberries confirms high antioxidant levels. Its superior antioxidant level can reduce the risk of age-related conditions and other chronic diseases.


This mid-summer fruit offers more than just a pleasant, sweet taste. Red raspberries contain ellagic acid, an antioxidant that has shown anti-cancer properties. They are also an excellent source of vitamin C, manganese, and fiber.


This blackberry lookalike is primarily a cross-breed of blackberry, raspberry, and loganberry. Boysenberries are loaded with dietary fiber and offer a small amount of protein. The large, maroon berries can be found fresh between mid-July to mid-August.


Gooseberries are summer season berries that are visually unique compared to other berries. They are generally small, ribbed, and translucent and come in varying shades of yellow, green, red, and even black. But like the other berries, they contain antioxidants and fiber. Gooseberries are also an excellent source of vitamin C and are able to retain the nutrient concentration even following cooking processes.


Unlike popular belief, cranberries are not grown in water. Instead, fall harvesters flood growing patches and use water reels to churn the butter and loosen the cranberry vines. Cranberries are known to play a preventative role against urinary tract infections. Cranberries are also valuable suppliers of vitamin C and fiber for only 45 calories per cup.

Goji Berry

Also called the wolfberry, goji berries are native to China. The bright orange-red color of goji berries offers rich nutrients that are suggested to induce calmness, contribute to quality sleep, and aid in weight loss.


This blueberry relative was historically used to treat a wide variety of conditions and are still used today as a traditional medicine for diarrhea, circulatory complications, and menstrual cramps. Although research has yet to conclude their effectiveness, they offer valuable nutrients and fiber. Bilberries are commonly a late summer, early fall berry crop.

Written By Sarah Asay, RDN. Published on June 27, 2016. Updated on July 06, 2016.


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