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Health Benefits of Antioxidants - Antioxidant Rich Foods: Berries

Updated on September 17, 2012
Lily Rose profile image

Health is a top priority for me and my family, especially after my breast cancer diagnosis in 2008. I hope to help others seeking the same.

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What do Wine, Green Tea, and Blueberries Have in Common?

Antioxidants. Studies have shown that antioxidants assist in slowing the aging process and lowering the risk for many diseases, including certain cancers and heart disease. Antioxidants are found in large quantities in berries. Doctors are now recommending berries to treat specific medical conditions, such as bladder infections, arthritis and even visual problems.

cross section of a joint
cross section of a joint

Joint Health

Studies indicate that dark red and blue berries help stabilize the collagen in the cartilage of major joints.  Cartilage acts as the “cushion” of the joint.  So improving the cartilage’s integrity will most likely reduce pain, swelling, and inflammation that is often associated with arthritis.


Kinds of Berries

There are so many different varieties of berries in our country. The most common include blackberries, black currant, blueberries, boysenberries, cranberries, lingonberries, raspberries, and strawberries. It is known that the darker the berry is, the higher its level of antioxidants. Berry antioxidants are also known as anthocyanins; it is a specific pigment found abundantly in plants. Blueberries have the highest level of anthocyanins of all the berries.

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Deep red and purple berries, as well as Concord grapes, are packed with not only antioxidants, but with a wide array of vitamins and phytonutrients (plant compounds used to strengthen the immune system) – the most common of which include anthocyanins, polyphenols, and flavonoids.  Scientific research increasingly shows that the nutrients found in these and many whole foods work together synergistically to contribute to good health in many ways.  Synergy is the working together of two or more things (vitamins, antioxidants and phytonutrients for example) to produce an effect greater than the sum of their individual effects.


structure of vitamin C
structure of vitamin C

What Else do Berries Contain?

Fresh berries, in addition to antioxidants, also contain high amounts of fiber, vitamin C, and folate.  Vitamin C is, of course, a well-known antioxidant.  Fiber not only is good for colon health, but it also helps maintain low levels of cholesterol and assists in stabilizing blood sugar.  Folate is well known for preventing Spina Bifida when used by pregnant women; it is also referred to as folic acid.  Folate has other benefits: helps lower homocysteine levels (a protein byproduct thought to increase risk of stroke and heart disease).


Sources of Antioxidants

Jams and jellies are a surprisingly good source of antioxidants. When baking or making jam, where high temperatures are used, studies have shown that the heat doesn’t appear to deactivate the antioxidant ability of raspberries. So go ahead and enjoy one or two tablespoons with your toast, muffin, scone – it’ll provide you with a great source of anthocyanins.

Juice that is made from berries isn’t as rich in antioxidants and should be consumed in moderation due to its quantity of sugar.

Choosing Berries

Choose fresh berries in season whenever possible; they are among the most perishable.  Don’t keep berries more than 2-3 days, as their taste and antioxidant potential decreases quickly after that.

Berries are truly Mother Nature’s gift to us so we should enjoy them in good health.



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    • Lily Rose profile image

      Lily Rose 4 years ago from East Coast

      Thanks Darren!

    • Darren Owens profile image

      Darren Owens 4 years ago from Bay Area, California

      I don't know why I haven't been eating any berries lately. They are so good! Great Hub!

    • Lily Rose profile image

      Lily Rose 7 years ago from East Coast

      Absolutely - nonsense! Thanks for your comment.

    • Active Nutrition profile image

      Active Nutrition 7 years ago from Sammamish, WA

      I'm a Registered Dietitian and I can't tell you how many times my clients have told me that all the foods that are healthy don't taste good. Nonsense! Wine, green tea, berries.... all delicious and extraordinarily healthy.

    • Lily Rose profile image

      Lily Rose 8 years ago from East Coast

      I agree - every time I see that picture up there it makes my mouth water. Thanks for visiting!

    • awsydney profile image

      awsydney 8 years ago from Sydney, Australia

      Hi Lily Rose, the berries look so good! I love red wine so I should be drinking more of it then! Thanks for sharing.

    • profile image

      Marcia 8 years ago

      Great info. I will eat more berries from now on.

    • Ladybird33 profile image

      Ladybird33 8 years ago from Fabulous USA

      Nice tips, I am trying to eat better since I am older.

    • manlypoetryman profile image

      manlypoetryman 8 years ago from (Texas !) Boldly Writing Poems Where No Man Has Gone Before...

      Enjoyed this hub. Learned alot.Thanks for the info!

    • profile image

      Olivia 8 years ago

      Very informative hub page.