Berries are one of the 12 components in his Daily Dozen. Dr Greger recommends about 1-2 servings per day.

Source: Dr Greger's Daily Dozen Checklist (2022) and Dr Greger's Eating Guide.

Berries Are Antioxidant Rich: Berries are exceptionally antioxidant rich which makes them a special food group in Whole Food Plant-Based guidelines. "Berries are the best fruit!" — Dr Greger.

Berries & Heart Health: Antioxidant rich foods like berries seem helpful in combating oxidative stress due to high-fat and cholesterol-rich foods. A specific berry with surprisingly effectiveness for cholesterol lowering is 'amla' (Indian gooseberry).

Berries & Cancer Protection: "Berries offer potential protection against cancer, a boost to the immune system, and a guard for the liver and brain." — Dr Greger.

Berries & Cognitive Functioning: "… eating a handful of berries every day may slow our brain's aging by more than two years." — Dr Greger

Berries & Blood Sugar Control: "Adding berries can actually blunt the insulin spike from high glycemic foods." — Dr Greger.

Berries & Eye Health: Berries are helpful for avoiding glaucoma, computer eye strain and macular degeneration.

Berries & Athletic Performance: Berries are antioxidant rich which helps overcome inflammation and speed up recovery after an athletic workout.

Berries: Misc Health Benefits: Studies into berries and gout, insomnia, Parkinson's, osteoarthritis, enlarged prostate, …

Which berries to eat? Blueberries — Gooseberries ('Amla') — Cranberries — Cherries — Kumquats — Barberries — Goji Berries — Raspberries — Blackcurrants — Strawberries — Acai Berries — Blackberries — Sumac Berries — Golden Berries — Mulberries — Indian blackberries ('jamun') — Elderberries — Maqui Berries — Camu Camu — Bengal Currants ('Karonde') — Turkey Berries ('Sundakkai')

Dr Fuhrman has coined an acronym: G-BOMBS which stands for Greens, Beans, Onions, Mushrooms, Berries and Seeds:

Source: The Healthiest, Anti-Cancer Foods: G-BOMBS by Dr Fuhrman (2017).

Articles: Dr Fuhrman highlights the superpowers of berries for cancer protection, blood flow and cognitive functioning:

• (2017) The Healthiest, Anti-Cancer Foods: G-BOMBS
• (2016) Eating Berries Reduces Your Risk of Heart Attack
• (2016) Blueberries Protect Blood Vessels, May Slow Age-Related Mental Decline

Videos by Dr Fuhrman:

Whole Food Plant-Based luminaries like Dr Greger and Dr Fuhrman explain that berries are awesome! Dr Greger has at least one video each explaining the benefits of blueberries, gooseberries ('amla'), cranberries, cherries, barberries, strawberries, goji berries, raspberries and blackcurrants! Many other berries are revered for their medicinal value in cultures worldwide. However, we don't have enough research papers or studies explaining their benefits, so Dr Greger doesn't have a video specifically for that berry.

Tonic or medicine? Since many berries are revered in different parts of the world for their medicinal properties, I wonder, "Should we consume such berries on a daily basis? Or should we consume them only in response to some discomfort or disease?" I don't have a clear answer yet. My personal strategy is to follow Dr Greger's and Dr Fuhrman's guidelines by eating berries that are commonly found in the market. I avoid berries that are advertized for their medicinal properties.

Availability and cost: Fresh, organic berries are neither cheap nor available locally. So I started looking into organic, dried berries available in local stores or online.

Where to buy berries? See Berries: Where to Buy in USA? Multiple friends asked me about this, so I wrote an article.

How to consume? Berries may be added to our morning smoothie or morning cereal. Dried berries should be soaked for a few minutes so that they absorb water. Experienced chefs use specific berries in specific preparations for enhancing taste and aroma! I haven't looked into these specific uses — I'm more of an 'assembler' who assembles a nutritious and delectable food plate from healthy ingredients, not a chef :)

Review paper: (2016) Protective Role of Dietary Berries in Cancer by Kristo, Klimis-Zacas & Sikalidis, Antioxidants (Basel), 2016 Oct 19;5(4):37.