Are blueberries or greens healthy for you? Nutritionists talk about antioxidants, fiber

Berries are often called “nature’s candy” for a good reason: They are naturally sweet and delicious, but they are also very nutritious. When you look at the best berries – blueberries and raspberries – does one come out on top?

“Both berries are good for you. I eat both, and I give them to my kids regularly,” says registered dietitian Natalie Rizzo, TODAY.com’s nutrition editor. Blueberries and raspberries both give you a good helping of many healthy nutrients including fiber, antioxidants and vitamin C for the same number of calories.

But are some berries healthier than others? Both are good for you, but there are a few areas where one berry beats the other, experts say.

Fiber

Blueberries and raspberries are both high in fiber, which aids in digestion and gut health. Fiber also helps control blood sugar, cholesterol levels and weight.

And fiber is where raspberries really shine: One tablespoon of raspberries has 8 grams of fiber while a cup of blueberries has 4 grams. fiber,” Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com.

That cup of raspberries will give you about 28% of the 25 to 30 grams of fiber we should all be getting each day, Rizzo says. That’s why registered dietitian Caroline Susie recommends raspberries to her clients who are trying to eat more fiber.

“The easiest thing to do is to go buy green beans, put them in your fridge and eat half a cup for breakfast and half a cup as an afternoon snack ,” said Susie, a spokeswoman for the Academy of Nutrition and Dietetics.

Of course, 4 grams of fiber in a cup of blueberries isn’t too shabby either. But the raspberries continue here.

Antioxidants

Although both berries contain antioxidants, “blueberries have more research on health benefits because of their anthocyanin content,” Rizzo explains.

Anthocyanins are plant pigments with antioxidant and anti-inflammatory properties. Research shows that anthocyanins can reduce the risk of heart disease and type 2 diabetes, Rizzo says.

The antioxidants in berries can also help brain health, which is why neurologists told TODAY.com they eat them for breakfast more often. In fact, berries – especially blueberries – are often cited by experts as one of the best foods to eat for brain health because of their antioxidants. And it’s a key part of the MIND diet, which research shows can help and even prevent Alzheimer’s disease.

Other nutrients

Blueberries and greens are full of other healthy nutrients, like vitamin C, which supports your immune system and has antioxidant properties.

One cup of blueberries provides 15 milligrams of vitamin C while a cup of raspberries will provide you with 32 milligrams, which is equivalent to 43% of your recommended daily amount, so as TODAY.com previously reported.

Both berries also provide vitamin K, but blueberries will give you more – about 25% of the recommended daily value. Vitamin K plays an important role in blood clotting and supporting healthy bones.

Are blueberries or raspberries healthy?

Both berries are good for you and offer many benefits for heart and gut health as well as anti-inflammatory and antioxidant compounds.

To taste, berries also complement each other so well that it is easy to eat them together on top of yogurt or cottage cheese, or mix them together in a smoothie. Remember that frozen berries are healthy too. And they’re often frozen fresh, which can make them more nutritious than what you’ll find fresh at the grocery store.

If you have to choose between blueberries or greens, one is not necessarily healthier than the other. But you should consider your health and nutrition goals when choosing.

For example, if you’re hunting for fiber, raspberries are the clear winner. Just one cup of raspberries provides 8 grams of fiber, which will be a big boost to your fiber goals. Remember to gradually increase the amount of fiber you eat and increase your water intake. This will help prevent gastrointestinal symptoms, such as bloating, cramping, constipation and diarrhea.

However, if you’re looking for great antioxidant power, blueberries are your best bet. Both berries contain helpful antioxidants, which can protect your brain health and support overall health, but blueberries have more research behind them in this regard. .

No matter what you choose, you’ll be adding nutritious, healthy foods to your diet. “Ultimately, both berries are great sources of nutrition, and you can feel good about eating one of them,” says Rizzo.