Berries are the top fruit for promoting longevity, according to Emily Johnston, Ph.D., a longevity researcher at NYU Langone. She emphasizes their role in extending healthspan—the years spent in good health—amid a U.S. healthspan decline. Johnston highlights blueberries as particularly potent due to their antioxidant content but stresses all berries offer benefits.

The fiber in berries aids digestion, stabilizes blood sugar, and lowers heart disease risk, while phytochemicals like flavonoids combat inflammation and protect brain health. These fruits also provide vitamin C, vitamin K, potassium, and magnesium, supporting immune function and blood clotting. Their natural sugars make them a healthier alternative to processed sweets, addressing overconsumption linked to chronic diseases.

Regular berry consumption in mid-life may reduce dementia risk and improve cognitive function, per Johnston. She recommends incorporating various berries daily—via smoothies, oatmeal, or salads—to diversify nutrient intake. Aim for five daily fruit/vegetable servings alongside lean proteins and whole grains.

Johnston’s advice aligns with growing evidence that plant-based diets prevent chronic illnesses. With over 75% of Americans living with at least one chronic condition, prioritizing berries could mitigate risks. As she states, "I always prioritize berries, every single day."