Strawberries

• Rich in Vitamin C (1 cup = 150% RDI)
• High in manganese (1 cup = 29% RDI)
• Increase HDL (good cholesterol)
• Lowers risk of heart diseases (high cholesterol, triglycerides, oxidative stress)
• Controls blood sugar levels
• Fresh & frozen are are both easy to find
• Reasonably priced (for some)

Blueberries

• Rich in Vitamin C (1 cup = 24% of RDI)
• High in Vitamin K (1 cup = 36% of RDI)
• High in manganese (1 cup = 25% of RDI)
• Lowers LDL (bad cholesterol)
• Rich in antioxidants
• Alleviate inflammation
• Fresh & frozen are both easy to find
• Reasonably priced

Raspberries 

• Rich in Vitamin C (1 cup = 54% of RDI)
• High in Vitamin K (1 cup = 12% of RDI)
• High in manganese (1 cup = 41% of RDI)
• Contains polyphenols which help to reduce oxidative stress
• Fresh & frozen are both easy to find
• Reasonably priced

Goji Berry (wolfberry)

• Rich in Vitamin A (1 cup = 50% of RDI)
• High in copper (1 cup = 28% of RDI)
• High in Vitamin B2 (1 cup = 21% of RDI)
• Rich in antioxidant, zeaxanthin, which is good for the eyes
• Typically eaten dried, which makes it more concentrated with sugar
• Easy to find

Açaí Berry

• Rich in Vitamin A (1 cup = 15% of RDI)
• 10 times richer in antioxidants and polyphenol as compared to blueberries (even though it’s freeze-dried!)
• Improves blood cholesterol levels, oxidative stress, and helps alleviate pain
• Typically eaten freeze-dried as an açaí bowl and consumed with other fruits and nuts
• Not easily found, and relatively more expensive

Elderberry

• Rich in Vitamin C (1 cup = 87% of RDI)
• High in Vitamin A (1 cup = 15% of RDI)
• High in Vitamin B6 (1 cup = 17% of RDI)
• Traditionally used as an anti-viral & anti-influenza
• Typically cooked into a syrup or added into baked goods; not eaten raw
• Not easily found, and relatively more expensive

Sources:

Healthline. (2018). The 8 Healthiest Berries You Can Eat. [online] Available at: https://www.healthline.com/nutrition/8-healthy-berries#section1 [Accessed 20 Jun. 2018].

Healthline. (2018). 11 Reasons Why Berries Are Among the Healthiest Foods on Earth. [online] Available at: https://www.healthline.com/nutrition/11-reasons-to-eat-berries [Accessed 20 Jun. 2018].

Nutrition Advance. (2016). 20 Types of Berries and Their Health Benefits. [online] Available at: https://www.nutritionadvance.com/types-of-berries/ [Accessed 20 Jun. 2018].

Juicing for Health. (2017). 5 Most Common Berries To Eat To Boost Your Immune System: Which One Do You Need Most?. [online] Available at: https://juicing-for-health.com/nutrition-health-benefits-berries [Accessed 20 Jun. 2018].