How healthy are berries? Experts weigh in on the popular fruit

Experts say eating any type of berry—strawberries, blackberries, currants, raspberries, or blueberries—provides health benefits, including support for cardiovascular and cognitive health, according to nutrition researchers. Berries are low in calories, rich in vitamins, antioxidants, and fiber, with polyphenols like anthocyanins linked to improved blood flow and brain function. Studies associate daily berry consumption with slower cognitive decline and a lower Alzheimer's risk, though each variety offers unique nutritional strengths. While berries often appear on pesticide residue lists, experts say detection does not equal harm, and regulatory limits are set far below dangerous levels. Fresh, frozen, and freeze-dried berries retain nutrients, though prolonged high-heat processing like jam-making can reduce anthocyanins.