Many of the most respected health organizations around the world agree on the simple advice to eat more fruits and vegetables. Study findings consistently show that adding fruits and vegetables to our diets has a number of health benefits and generally contributes to a longer, healthier life. 

Interestingly, some specific fruits and vegetables stand above the rest. For fruit, the top candidate is somewhere in the berry category.

We won’t be definition-sticklers and include the “technically berries” like coffee and avocado. Today, we’re talking about the standard berries: blue, black, straw, and rasp, and some of the more exotic options like goji and goose. 

The science on berries

The bulk of the science points to berries having specific benefits beyond those of fruit in general. 

For example, a 2017 review found that berries might be beneficial in boosting the immune system, improving gut health, and even suppressing cancerous tumors.

A 2021 review found similarly positive outcomes and suggested the possibility that berries could even serve as a type of medicine. “This comprehensive review shows that berries and their bioactive compounds possess medicinal properties and have therapeutic potential,” the researchers concluded.

Additional studies have offered legitimacy to the stance that berries serve as antioxidants, are anti-inflammatory, enhance blood flow, and improve health. 

Some of the more exotic berries might even offer additional benefits. 

Mulberries, for instance, contain some of the same polyphenols as blueberries, called anthocyanins. Some studies have suggested that these nutrients offer benefits like protecting the liver, cutting cholesterol and trimming the waistline. Goji berries, meanwhile, have shown potential to be anti-inflammatory and antimicrobial. 

airfare’s berry own selection

The bottom line is that berries are very healthy. We suggest eating them fresh, of course, but when on the go, berry-based snacks are the next best thing. 

Here are some of our favorites:

• Find cranberries, blackberries and strawberries in the Wild Berries Fruit & Nut Bar from NuNu Foods in Costa Rica
• Get goji berries, raspberries and cherries in the Very Berry Bliss Balls from RAW Bliss Balls by Emma in Brooklyn
• Binge on blueberries with the Blueberry Vanilla Bars from Bearded Brothers in Austin, Tex.
• Enjoy black currents in the Cinnamon Java Sprouted Nut Medley from Daily Crunch Snacks in Nashville, Tenn. 
• Grab goji berries and raisins in the Apple Raisin Trail Mix from Gopal’s Health Foods in Sidney, Tex. or the Pecan Goji Pistachio Bar from Thunderbird in Austin, Tex. 
• Savor the strawberries in the PB and J Bar from Jonesbar in New Jersey or the Just Strawberries N’ Bananas from Karen’s Naturals in Westley, Calif.