Berries are a rich source of polyphenols (antioxidants) as well as fiber, nutrients such as folate, vitamin C and A, and potassium, just to name a few.

Thanks to their antioxidant and anti-inflammatory properties, many studies have linked berry consumption with numerous health benefits, most notably lower cholesterol, cancer prevention and improved cardiovascular health. A 2008 study in The American Journal of Clinical Nutrition found that moderate consumption of berries resulted in favorable changes in platelet function, HDL cholesterol, and blood pressure, indicating that regular consumption of berries may play a role in the prevention of cardiovascular disease. Another study published in the Journal of Agriculture analyzed eight varieties of strawberry for their content of protective plant compounds and antioxidant capacities, and found that all cultivars were able to significantly inhibit the production of human liver cancer cells.

Antioxidants are commonly found in colorful fruits and vegetables that come in the form of polyphenols (plant chemicals), but are also found in whole grains and nuts. They protect cells against the effect of molecules, known as free radicals, produced in the breakdown of food or exposure to pollutants such as tobacco or radiation. Studies show that free radical damage is associated with inflammation and major chronic diseases such as cancer and heart diseases, as well as lung damage and asthma.

Acai gained worldwide attention after the freeze-dried pulp was found to have one of the highest antioxidant powers of any food, 10 times the antioxidants of grapes and twice the antioxidant content of blueberries. Rich in fiber, calcium, iron, and antioxidants including vitamins A and E, acai is also a good source of energy thanks to its high polyunsaturated fat content, one quality that few other berries posses.

Unfortunately, the acai berry is the victim of many overzealous marketing campaigns that make many unfounded claims. Acai is not readily available in its pure form within the US; due to the fact acai berries are highly perishable. As a result its health benefits are more commonly found in processed products, such as juices and powders that contain differing levels of potency and that do not offer the same nutritional benefit.

While there is some merit to the antioxidant content of acai berry, there is a huge variety of more accessible berries that also offer the benefit of antioxidants. One landmark study shows that just one cup of berries provides all the disease-fighting antioxidants we need in a single day. One cup of wild blueberries provides an amazing 13,427 antioxidants.

Try adding some fresh or frozen berries to your favorite smoothie recipe, or adding some dried berries to your favorite whole-grain breakfast cereal!