Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won’t spike your blood sugar and insulin levels like that glass of OJ will. “A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less.
Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.