In an era where dietary awareness is increasingly widespread, attention is shifting not only to the quantity but also to the quality and variety of foods that make up our diet.
Current Dietary Guidelines for Americans (DGA) and the U.S. Department of Agriculture (USDA) Healthy Dietary Patterns offer nutritional models aimed at promoting nutrient adequacy.
However, data indicates that less than half of adults in the United States consume fruit daily, and the majority limit themselves to a single type of fruit, with bananas, apples, and grapes dominating eating habits.
This lack of diversity can limit the intake of varied nutrients that a broader range of fruits could provide.
The unique contribution of berries
A recent modeling study examined the nutritional impact of replacing one serving of commonly consumed fruit with a serving of berries in the USDA Healthy Dietary Patterns (U.S.-Style, Mediterranean-Style, and Vegetarian).
The results highlight the significant potential of these small fruits in improving the dietary nutritional profile, particularly due to their exceptional anthocyanin content.
Berries, including blackberries, blueberries, raspberries, and strawberries, are distinguished by their high anthocyanin content.
These compounds are responsible for their vibrant blue and red colors and are considered "bioactive food compounds" capable of influencing health status beyond basic nutritional needs.
Health benefits and nutrients
The analysis revealed that the integration of one daily serving of berries increased anthocyanins in the USDA dietary models by 93.8%.
Regular consumption of anthocyanins, especially from sources like berries, has been associated with several potential health benefits, including a decreased risk of overall mortality, cardiovascular disease, type 2 diabetes, and improved cognitive function.
Improvements have also been observed in cardiometabolic risk factors, such as blood concentrations of cholesterol and inflammatory biomarkers, as well as enhanced vasodilation, blood flow, and elasticity of blood vessels.
While there is no specific guideline for food-based anthocyanin intake, the Nordic Diet recommendations from 2023 highlight the importance of consuming 50 to 100g of berries daily for health benefits.
Beyond anthocyanins
Beyond anthocyanins, berries are rich in other essential nutrients:
• Dietary Fiber: Total fiber increased between 4.7% and 5.1% in the U.S.-Style and Mediterranean-Style dietary models, while soluble fiber showed an even more marked increase, from 5.3% to 10.2% across all models.
Dietary fiber is crucial for gastrointestinal health and plays a fundamental role in the prevention and management of cardiovascular disease and diabetes mellitus.
• Vitamin C: This water-soluble vitamin, essential for its antioxidant function, showed a significant increase, between 11.9% and 16.0%, with the introduction of berries.
• Vitamin E and K: Vitamin E, an important antioxidant, also increased from 5.3% to 6.0%, and berry seeds may represent an unexplored source of this vitamin.
Vitamin K, known for its role in blood coagulation and benefits for bone and cardiovascular health, showed an increase from 4.7% to 5.4%, with blueberries and blackberries being significant sources.
It is important to note that all these benefits were achieved without an increase in calories, sodium, saturated fat, or cholesterol in the analyzed dietary models.
Diversification and economic impact
Variety in fruit intake is essential to ensure a wide range of nutrients and bioactive compounds.
Berries, including blueberries which were specifically selected in the study for their high anthocyanin content, represent an excellent opportunity to diversify fruit intake and improve the overall quality of the diet.
Regarding the economic aspect, replacing one serving of common fruit with one serving of berries per day resulted in an approximate 10% increase in weekly cost (between $6.72 [€6.15] and $7.28 [€6.65]).
However, this additional cost remains consistent with the moderate-cost weekly food plans outlined by the USDA, indicating that the nutritional benefits are accessible without excessive financial burden.
Towards a new classification
The results of this study support the idea of a more detailed classification of the fruit group in dietary guidelines, similar to what is already done for vegetables.
Creating fruit subgroups, such as berries, citrus fruits, or stone fruits, based on their compositional and functional differences, could encourage greater variety in consumption and improve the overall nutritional quality of the diet.
This approach would not only enrich nutrient intake but also highlight the unique properties of each fruit type.
Adopting a model that promotes diversity through fruit subgroups like berries is a strategic move that can guide both public health policies and market strategies, responding to the growing needs of health-conscious consumers.
Conclusion
The modeling analysis confirms that integrating one serving of berries per day into the recommended USDA dietary patterns offers notable nutritional benefits, increasing the intake of bioactive compounds and essential vitamins with minimal to no changes in calories, undesirable macronutrients, and cholesterol.
Although there is a modest increase in costs, these remain comparable to moderate-cost food plans.
This study reinforces the understanding of the nutritional value of berries and their potential to guide food choices towards models richer in micronutrients and bioactive compounds, essential for long-term health and well-being.
Incorporating berries into the daily diet can represent a simple yet significant step towards a more functional and conscious eating pattern, offering tangible benefits without excessive economic sacrifice.
Source: Stote, K. S., Crowe-White, K., & Wada, L. (2025). Effect of replacing commonly consumed fruit in the United States with berries in the USDA healthy Dietary Patterns: a modeling analysis. Annals of Medicine, 57(1). https://doi.org/10.1080/07853890.2025.251781
🫐 Well-being & Health with Berries 🍓This article is part of the editorial series Wellness & Health with Berries, which brings scientific research closer to everyday life, promoting berries as allies for well-being. The series offers clear, up-to-date, and evidence-based content designed to inform consumers and support all operators in the berry supply chain. |
