The 8 Healthiest Berries You Can Eat
They are sweet or sour in taste and often used in preserves, jams, and desserts.
Berries tend to have a good nutritional profile. They're typically high in fiber, vitamin C, and antioxidant polyphenols.
As a result, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases.
Here are 8 of the healthiest berries you can eat.
Blueberries are popular berries that serve as a great source of vitamin K.
One cup (148 grams) of blueberries provides the following nutrients (1):
- Calories: 84
- Fiber: 3.6 grams
- Vitamin C: 16% of the DV
- Vitamin K: 24% of the DV
- Manganese: 22% of the DV
Anthocyanins from blueberries may reduce oxidative stress, thus lowering the risk of heart disease in both healthy people and those at high risk for the disease (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
In addition, blueberries may improve other aspects of heart health by lowering "bad" LDL cholesterol in the blood, reducing the risk of heart attack, and enhancing the function of arteries (7Trusted Source, 8Trusted Source, 9Trusted Source).
Blueberries may lower the risk of diabetes as well. Studies have shown that blueberries or bioactive blueberry compounds can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26% (10Trusted Source, 11Trusted Source).
A large observational study has shown that people who eat blueberries also have slower rates of cognitive decline, meaning their brain remains healthier as they age (12Trusted Source).
However, more research is needed to determine the exact role that blueberries play in brain health.
Blueberries contain good amounts of fiber, vitamin C, and antioxidant anthocyanins. Eating blueberries may help reduce risk factors for heart disease and diabetes.
Raspberries are often used in desserts and serve as a very good source of fiber.
One cup (123 grams) of raspberries provides (13):
- Calories: 64
- Fiber: 8 grams
- Vitamin C: 36% of the DV
- Vitamin K: 8% of the DV
- Manganese: 36% of the DV
Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress (14Trusted Source).
One study showed that when cyclists consumed a drink containing raspberries and other berries, oxidative stress caused by exercise decreased significantly (15Trusted Source).
The most commonly consumed raspberries are the American red or European red varieties. However, there are many different types of raspberries, and black raspberries have been shown to have a number of health benefits, too.
Black raspberries may be especially good for heart health. Studies have proven that black raspberries can reduce risk factors for heart disease, such as blood pressure and blood cholesterol (16Trusted Source, 17Trusted Source, 18Trusted Source).
However, these studies were very small. More research is needed to confirm the benefits of black raspberries.
Raspberries are full of fiber and antioxidant polyphenols. Black raspberries, in particular, may benefit heart health.
3. Goji Berries
Goji berries, also known as wolfberries, are native to China and used in traditional medicine. They have recently become very popular in the Western world.
One ounce (28 grams) of dried goji berries provides (20):
- Calories: 98
- Fiber: 3.7 grams
- Vitamin C: 15% of the DV
- Vitamin A: 42% of the DV
- Iron: 11% of the DV
Goji berries also contain high levels of vitamin A and zeaxanthin, both of which are important for eye health.
One study of 150 elderly people found that eating 14 grams of a proprietary milk-based formulation of goji berry per day reduced the decline in eye health due to aging. This study, along with a second similar study, showed that eating goji berries could raise blood zeaxanthin levels (21Trusted Source, 22Trusted Source).
Like many other berries, goji berries contain antioxidant polyphenols. One study found that drinking goji berry juice for 30 days increased blood antioxidant levels of healthy, older Chinese people (23Trusted Source).
Another study found that drinking goji berry juice for 2 weeks increased metabolism and reduced waist size in overweight people (24Trusted Source).
Goji berries are particularly rich in nutrients that contribute to eye health. They also contain important antioxidants.
Strawberries are one of the most commonly consumed berries in the world and also one of the best sources of vitamin C.
One cup (144 grams) of whole strawberries provides (25):
- Calories: 46
- Fiber: 3 grams
- Vitamin C: 97% of the DV
- Manganese: 24% of the DV
Strawberries are good for heart health. In fact, a study of over 93,000 women found that those who ate more than 3 portions of strawberries and blueberries per week had over a 30% lower risk of heart attack (26Trusted Source).
Other studies have shown that strawberries may reduce a number of risk factors for heart disease including blood cholesterol, triglycerides, and oxidative stress (27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).
In fact, a study of over 200,000 people found that eating strawberries could reduce type 2 diabetes risk by as much as 18% (34Trusted Source).
Finally, another study showed that eating 2 ounces (60 grams) per day of freeze-dried strawberry powder reduced oxidative stress and inflammatory chemicals in people at high risk of developing esophageal cancer (35Trusted Source).
Strawberries are an excellent source of vitamin C. They are proven to reduce risk factors for heart disease and help control blood sugar.
Bilberries are very similar to blueberries, and the two are often confused. Bilberries are native to Europe, whereas blueberries are native to North America.
3.5 ounces (100 grams) of bilberries provide (36):
- Calories: 43
- Fiber: 4.6 grams
- Vitamin C: 16% of the DV
- Vitamin E: 12% of the DV
Many scientific studies have shown that bilberries are effective at reducing inflammation.
Another study of 110 women found that eating bilberries for around 1 month reduced the levels of endothelial markers that are implicated in the development of heart disease. Bilberries also reduced waist circumference by 0.5 inches (1.2 cm) and weight by 0.4 pounds (0.2 kgs) (39Trusted Source).
A separate study found that eating a diet rich in bilberries, whole grains, and fish reduced blood sugar in people with high blood sugar (40Trusted Source).
Bilberries are similar to blueberries and are effective at reducing inflammation. They may also help reduce weight and blood cholesterol.
6. Acai Berries
Acai berries grow on acai palm trees native to the Brazilian Amazon region.
They have become popular health food supplements because of their high antioxidant content.
3.5 ounces (100 grams) of acai berry puree provides (43):
- Calories: 70
- Fiber: 5 grams
Keep in mind that acai berries are often consumed dried or freeze-dried, which can affect the nutritional content.
Acai berries are one of the best sources of antioxidant polyphenols and may contain as much as 10 times more antioxidants than blueberries (44Trusted Source).
Additionally, acai berry pulp has been shown to reduce blood sugar, insulin, and blood cholesterol levels in overweight adults who consumed 200 grams per day for 1 month (47Trusted Source).
These effects have also been shown in athletes. Drinking 3 ounces (100 ml) of an acai juice blend for 6 weeks reduced blood cholesterol and reduced oxidative stress after exercise, which may speed up recovery from muscle damage (48Trusted Source).
The antioxidants in acai may also help reduce the symptoms of osteoarthritis. A study of people with osteoarthritis found that drinking 4 ounces (120 ml) of acai juice per day for 12 weeks significantly reduced pain and improved daily living (49Trusted Source).
Acai berries contain high amounts of antioxidants, which may help reduce blood cholesterol, oxidative stress, and even reduce the symptoms of osteoarthritis.
Cranberries are an extremely healthy fruit with a sour taste.
They are rarely eaten raw. Instead, they are commonly consumed as juice.
1 cup (110 grams) of raw cranberries provides (50):
- Calories: 46
- Fiber: 3.6 grams
- Vitamin C: 16% of the DV
- Manganese: 12% of the DV
Like other berries, cranberries contain antioxidant polyphenols. However, most of these antioxidants are in the skin of the cranberry. Therefore, cranberry juice doesn't contain as many polyphenols (51Trusted Source).
The best-known health benefit of cranberries is their ability to reduce the risk of urinary tract infections (UTIs).
Cranberry juice may reduce the risk of other infections as well.
H. pylori is a type of bacteria that can cause stomach ulcers and cancer. A number of studies have shown that cranberry juice can prevent H. pylori from attaching to the stomach wall and thus prevent infection (58Trusted Source, 59Trusted Source).
Cranberry juice has also shown various benefits for heart health. Many studies have found that drinking cranberry juice can reduce cholesterol, blood pressure, oxidative stress, and "stiffness" of arteries (60Trusted Source, 61Trusted Source, 62Trusted Source, 63Trusted Source).
However, it's best to avoid varieties of cranberry juice with lots of added sugar.
Cranberries and cranberry juice can reduce the risk of urinary tract and stomach infections and may benefit heart health. However, it's best to avoid juices with lots of added sugar.
Grapes are widely consumed either as whole, raw fruit or as juice, wine, raisins, or vinegar.
One cup (151 grams) of whole, raw grapes provides (64):
- Calories: 104
- Fiber: 1.4 grams
- Vitamin C: 5% of the DV
- Vitamin K: 18% of the DV
The skin and seeds of grapes are an excellent source of antioxidant polyphenols. A number of studies have shown that grape seed polyphenol extracts can lower both blood pressure and heart rate (65Trusted Source, 66Trusted Source).
However, many of these studies were small. Other studies assert that the effect of polyphenols on blood pressure remains unclear (67Trusted Source).
A large observational study found that eating grapes or raisins 3 times per week was associated with a 12% reduction in the risk of type 2 diabetes (68Trusted Source).
Another study found that eating 17 ounces (500 grams) of grapes per day for 8 weeks reduced blood cholesterol and oxidative stress in people with high cholesterol (69Trusted Source).
Finally, grape juice may even benefit brain health. A small study of 25 women found that drinking 12 ounces (355 ml) of Concord grape juice every day for 12 weeks significantly improved memory and driving performance (70Trusted Source).
Grapes, particularly the seeds and skin, are full of antioxidants. They may help reduce blood cholesterol and type 2 diabetes risk while also benefiting brain health.
The Bottom Line
Berries are some of the healthiest foods you can eat, as they're low in calories but high in fiber, vitamin C, and antioxidants.
Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress.
They may also help reduce the risk of type 2 diabetes by acting as great alternatives to sugary snacks.
Try to eat a few portions of berries a week and sample different types. They make a great snack or healthy breakfast topping.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
By Alexandra Rowles
Oregano is a fragrant herb that's best known as an ingredient in Italian food.
However, it can also be concentrated into an essential oil that's loaded with antioxidants and powerful compounds that have proven health benefits.
- Essential Oils: 7 Common Questions Answered - EcoWatch ›
- 9 Ways to Boost Your Immune System - EcoWatch ›
- 15 Impressive Herbs with Antiviral Activity - EcoWatch ›
- Brazil Using Pandemic as Smokescreen for New Attacks on the ... ›
- In 'Totalitarian' Move, Brazil's Bolsonaro Removes Death and Case ... ›
- Brazil Passes 50,000 Coronavirus Deaths as Global Cases Top 9 ... ›
By Emily Grubert
Natural gas is a versatile fossil fuel that accounts for about a third of U.S. energy use. Although it produces fewer greenhouse gas emissions and other pollutants than coal or oil, natural gas is a major contributor to climate change, an urgent global problem. Reducing emissions from the natural gas system is especially challenging because natural gas is used roughly equally for electricity, heating, and industrial applications.
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="6bd9fda1316965a9ba24dd60fd9cc34d"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/3KaMnkmf0tc?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
What RNG Is and Why it Matters<p>Most equipment that uses energy can only use a single kind of fuel, but the fuel might come from different resources. For example, you can't charge your computer with gasoline, but it can run on electricity generated from coal, natural gas or solar power.</p><p>Natural gas is almost pure methane, <a href="https://www.eia.gov/energyexplained/natural-gas/" target="_blank">currently sourced</a> from raw, fossil natural gas produced from <a href="https://www.eia.gov/energyexplained/natural-gas/where-our-natural-gas-comes-from.php" target="_blank">deposits deep underground</a>. But methane could come from renewable resources, too.</p><p><span></span>Two main methane sources could be used to make RNG. First is <a href="https://www.epa.gov/ghgemissions/inventory-us-greenhouse-gas-emissions-and-sinks" target="_blank">biogenic methane</a>, produced by bacteria that digest organic materials in manure, landfills and wastewater. Wastewater treatment plants, landfills and dairy farms have captured and used biogenic methane as an energy resource for <a href="http://emilygrubert.org/wp-content/uploads/2019/02/eia_860_2017_map.html" target="_blank">decades</a>, in a form usually called <a href="https://www.eia.gov/energyexplained/biomass/landfill-gas-and-biogas.php" target="_blank">biogas</a>.</p><p>Some biogenic methane is generated naturally when organic materials break down without oxygen. Burning it for energy can be beneficial for the climate if doing so prevents methane from escaping to the atmosphere.</p>
Renewable Isn’t Always Sustainable<p>If RNG could be a renewable replacement for fossil natural gas, why not move ahead? Consumers have shown that they are <a href="https://www.nrel.gov/analysis/green-power.html" target="_blank">willing to buy renewable electricity</a>, so we might expect similar enthusiasm for RNG.</p><p>The key issue is that methane isn't just a fuel – it's also a <a href="https://www.eia.gov/environment/emissions/ghg_report/ghg_overview.php" target="_blank">potent greenhouse gas</a> that contributes to climate change. Any methane that is manufactured intentionally, whether from biogenic or other sources, will contribute to climate change if it enters the atmosphere.</p><p>And <a href="http://doi.org/10.1126/science.aar7204" target="_blank">releases</a> <a href="https://doi.org/10.1016/j.wasman.2019.07.029" target="_blank">will happen</a>, from newly built production systems and <a href="https://theconversation.com/why-methane-emissions-matter-to-climate-change-5-questions-answered-122684" target="_blank">existing, leaky transportation and user infrastructure</a>. For example, the moment you smell gas before the pilot light on a stove lights the ring? That's methane leakage, and it contributes to climate change.</p><p>To be clear, RNG is almost certainly better for the climate than fossil natural gas because byproducts of burning RNG won't contribute to climate change. But doing somewhat better than existing systems is no longer enough to respond to the <a href="https://doi.org/10.1038/nclimate2923" target="_blank">urgency</a> of climate change. The world's <a href="https://www.ipcc.ch/sr15/chapter/spm/" target="_blank">primary international body on climate change</a> suggests we need to decarbonize by 2030 to mitigate the worst effects of climate change.</p>
Scant Climate Benefits<p><a href="https://iopscience.iop.org/article/10.1088/1748-9326/ab9335/meta" target="_blank">My recent research</a> suggests that for a system large enough to displace a lot of fossil natural gas, RNG is probably not as good for the climate as <a href="https://investor.southerncompany.com/information-for-investors/latest-news/latest-news-releases/press-release-details/2020/Southern-Company-Gas-grows-leadership-team-to-focus-on-climate-action-innovation-and-renewable-natural-gas-strategy/default.aspx" target="_blank">is publicly claimed</a>. Although RNG has lower climate impact than its fossil counterpart, likely high demand and methane leakage mean that it probably will contribute to climate change. In contrast, renewable sources such as wind and solar energy do not <a href="https://www.eia.gov/environment/emissions/carbon/" target="_blank">emit climate pollution directly</a>.</p><p>What's more, creating a large RNG system would require building mostly new production infrastructure, since RNG comes from different sources than fossil natural gas. Such investments are both long-term commitments and opportunity costs. They would devote money, political will and infrastructure investments to RNG instead of alternatives that could achieve a zero greenhouse gas emission goal.</p><p>When climate change first <a href="https://www.nytimes.com/1988/06/24/us/global-warming-has-begun-expert-tells-senate.html" target="_blank">broke into the political conversation</a> in the late 1980s, investing in long-lived systems with low but non-zero greenhouse gas emissions was still compatible with aggressive climate goals. Now, zero greenhouse gas emissions is the target, and my research suggests that large deployments of RNG likely won't meet that goal.</p>
- Solar Employs More Workers Than Coal, Oil and Natural Gas ... ›
- The Truth About Natural Gas: A 'Green' Bridge to Hell - EcoWatch ›
- Why Natural Gas Is a Bridge Fuel to Nowhere - EcoWatch ›
The U.S. Environmental Protection Agency (EPA) recently issued a list of 431 products that are effective at killing viruses when they are on surfaces. Now, a good year for Lysol manufacturer Reckitt Benckiser just got better when the EPA said that two Lysol products are among the products that can kill the novel coronavirus that causes COVID-19.
- Here's How to Clean Your Groceries During the COVID-19 Outbreak ... ›
- EPA Warns Against Fake Coronavirus Cleaners - EcoWatch ›
- What to Do if There's a Disinfectant Shortage in Your Area - EcoWatch ›
For all its posturing on climate change, the Democratic Party has long been weak on the actual policies we need to save us from extinction. President Barack Obama promised his presidency would mark "the moment when the rise of the oceans began to slow," and then embraced natural gas, a major driver of global temperature rise, as a "bridge fuel." Climate legislation passed in the House in 2009 would have allowed industries to buy credits to pollute, a practice known to concentrate toxic air in black and brown neighborhoods while doing little to cut emissions.
- Trump Neglects Climate Change in State of the Union While ... ›
- House Democrats Hold First Climate Change Hearings in More ... ›
- If the Democratic Party Is Serious About Climate Change, They Must ... ›
Bayer's $10 billion settlement to put an end to roughly 125,000 lawsuits against its popular weed killer Roundup, which contains glyphosate, hit a snag this week when a federal judge in San Francisco expressed skepticism over what rights future plaintiffs would have, as the San Francisco Chronicle reported.
- Judge Blocks California From Putting Cancer Warning on Roundup ... ›
- Bayer Settles Roundup Cancer Suits for Over $10 Billion - EcoWatch ›
By Charli Shield
When an elephant dies in the wild, it's not uncommon to later find its bones scattered throughout the surrounding landscape.
Elephant Burial Grounds<p>Highly social creatures that form deep familial bonds, elephants have long been observed gathering at the site where a peer or family member has died — often spending hours, even days, quietly investigating the bodies or the bones of other dead elephants.</p><p>Although the popular idea that dying elephants are instinctively drawn to special communal graves — so-called "elephant graveyards" — is a myth, their tendency to go out of their way to visit the bones and tusks of the deceased isn't unlike human rituals at graveyards, says animal psychologist Karen McComb.</p><p>"They spend a lot of time touching and smelling skulls and ivory, placing the soles of their feet gently on top of them, and also lifting them up with their trunks," McComb, who's been studying African elephants for 25 years in Kenya's Amboseli National Park, told DW.</p><p>The most striking part of watching an elephant experience loss, Poole recalls, is the quietude. She still remembers one of the first elephant deaths she witnessed; a mother who birthed a stillborn calf. That elephant stayed with its baby for two days, trying to lift it and defending it from vultures and hyenas.</p><p>"I was so struck by the expression on her face and her body. She looked so dejected. It was really like, 'Oh God, these animals grieve…'. It was just so different," Poole told DW. </p>
Witnessing Emotions in Animals<p>Not all scientists are comfortable concluding that elephants grieve. Among the more than 30 reports of elephant reactions to death that Wittemyer co-reviewed in <a href="https://link.springer.com/article/10.1007/s10329-019-00766-5" target="_blank">a study published in November 2019</a> were accounts of "enormous variation and nuance" he says. "It can be incredibly involved and intricate for extended periods or can be relatively cursory checks."</p><p>In Wittemyer's own experience, it can be difficult not to attribute some kind of emotional experience to the more involved interactions between elephants and their dead.</p><p>He shares the story of an "extraordinary event" involving the death of a 55 year-old matriarch in Kenya in a protected area that happened to be near his place of work. She was visited by multiple unrelated families while she was dying, including another matriarch that exerted such enormous effort attempting to lift her to her feet that she broke her tusk, which Wittemyer says, is "like breaking a tooth." </p><p><span></span>"It was a remarkable example of this heightened emotional state, it was very clearly a very stressful interaction," he says.</p>
A Different Sensory World<p>One factor that limits our ability to fully grasp the way elephants process and respond to loss is our markedly different sensory experiences of the world.</p><p>An elephant's world is fundamentally olfactory — based on smell. Ours is visual. Previous <a href="https://pubmed.ncbi.nlm.nih.gov/25053675/" target="_blank">research</a> has shown elephants possess the most scent receptors of any mammal, and can <a href="https://pubmed.ncbi.nlm.nih.gov/17949977/" target="_blank">use smell</a> to discern the difference between different human tribes from the same local area.</p><p>That could explain why elephants exhibit such interest in sniffing the bones and tusks of others, as a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1617198/" target="_blank">2005 study</a> from McCombs highlighted. When presented with the skulls and ivory of long-dead elephants and those from other large herbivores, including rhino and buffalo, McCombs and her team found elephants approached and were specifically attracted to the remains of their own species. </p><p>Without access to the smells an elephant picks up on, Wittemyer says "an enormous amount of stuff" could be missed by humans when studying these behaviors.</p>
- Elephant Poaching Is on the Rise in Botswana, Study Confirms ... ›
- In 'Conservation Disaster,' Hundreds of Botswana's Elephants Are ... ›
- Botswana Auctions Off First Licenses to Kill Elephants Since Ending ... ›