Forget imported ‘superfoods.’ These 5 native North American berries outshine goji and acai in fibre, antioxidants, and taste.

One of my favourite summer rituals is filling a pail with freshly picked saskatoons. It’s peaceful, grounding, and tasty. If you’re in Alberta, the bushes are about to burst. And while saskatoons may be the local hero, they’re part of a whole category of native North American berries that deserve the spotlight, not just for their flavour, but for their impressive nutritional profiles.

Let’s dig in.

Saskatoons: The Prairie Classic

Also known as serviceberries or juneberries, saskatoons are packed with manganese, iron, and calcium, but it is their fibre content that really shines. One cup delivers nearly 7 grams of fibre, more than most commercial cereals.

They’re also rich in polyphenols, especially anthocyanins, which give them that deep purple colour and act as antioxidants in the body. In short, they taste like summer but behave like a health supplement.

Blueberries: The Brain Berry

Wild North American blueberries are smaller, darker, and higher in nutrients than their cultivated cousins. They contain vitamin K, vitamin C, and manganese, but they’re most studied for their impact on cognitive health.

Blueberries consistently show up in research on memory, brain aging, and neuroprotection. Plus, they offer 4 grams of fibre per cup and rank among the highest in antioxidant activity of any common fruit.

Strawberries: The Crowd-Pleaser

Native varieties of strawberries grow across much of North America and have been consumed for centuries. They’re rich in vitamin C, folate, and potassium, and have been linked to improved heart health and reduced inflammation.

Strawberries provide about 3 grams of fibre per cup, and they’re one of the few fruits that combine sweetness with a low glycemic load—great for blood sugar management.

Raspberries: The Fibre Powerhouse

If you’re looking for fibre, raspberries are your berry. One cup contains a whopping 8 grams of fibre, making them one of the highest-fibre fruits you can eat.

They’re also high in ellagic acid, a polyphenol with anti-carcinogenic properties. Plus, raspberries support gut health, thanks to their unique mix of soluble and insoluble fibres.

Haskaps: The New Superberry

Sometimes called “honeyberries,” haskaps are newer to the mainstream but have been known in Indigenous food traditions for generations. Native to the boreal forests of Canada and Asia, they’re now being grown commercially across the Prairies.

What makes haskaps stand out? They have 3 times the antioxidants of blueberries, along with vitamin C, potassium, and phenolic compounds that support blood vessel health and reduce inflammation. Early studies suggest benefits for blood sugar control and eye health as well.

Why Berries Matter

These aren’t just delicious seasonal treats—they’re functional foods that support everything from digestion and blood sugar to brain function and cardiovascular health. They’re also low in calories and high in flavour, which makes them easy to enjoy daily.

So grab a bucket and take advantage of one of the most nutritious ways to enjoy summer in Canada.