Blueberries: Health benefits, facts, and research (2023)

Blueberries: Health benefits, facts, and research (1)Share on Pinterest

A type of flavonoid called anthocyanin gives blueberries many of their health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect.

Anthocyanin is responsible for the blueberry’s characteristic blue color. It also contributes to the numerous advantages of blueberries.

Consuming a variety of fruits and vegetables has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods such as blueberries decreases the risk of obesity, diabetes, heart disease, and overall mortality. Plant foods may also promote hair and skin health, increased energy, and overall lower weight.

Freezing blueberries is often discussed by experts. It is often said that the freezing process can diminish the potency of the blueberry’s health benefits. One study showed that over the course of 6 months in storage, the anthocyanin degraded by 59 percent.

However, this is not confirmed, and different sources take different stances on whether freezing blueberries reduces their impact on health. When in doubt, buy fresh, organic blueberries.

Although more research is needed, blueberries are strongly linked to various different elements of healthful living.

1) Maintaining healthy bones

Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.

(Video) The hidden benefits of blueberries

Iron and zinc fulfil crucial roles in maintaining the strength and elasticity of bones and joints.

Low intakes of vitamin K have been linked to a higher risk of bone fracture. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss.

2) Skin health

Collagen is the support system of the skin. It relies on vitamin C as an essential nutrient, and works to help prevent skin damage caused by the sun, pollution, and smoke. Vitamin C may also improve collagen’s ability to smooth wrinkles and enhance overall skin texture.

One cup of blueberries provides 24 percent of the recommended daily allowance of vitamin C.

3) Lowering blood pressure

Maintaining low sodium levels is essential to keeping blood pressure at a healthful level. Blueberries are free of sodium.

They contain potassium, calcium, and magnesium. Some studies have shown that diets low in these minerals are associated with higher blood pressure. Adequate dietary intake of these minerals is thought to help reduce blood pressure.

However, other studies have counteracted these findings. For example, a 2015 study of people with metabolic syndrome found that daily blueberry consumption for 6 weeks did not affect blood pressure levels.

4) Managing diabetes

Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels. One cup of blueberries contributes 3.6 grams (g) of fiber.

A large 2013 cohort study published in the BMJ suggested that certain fruits may reduce the risk of type 2 diabetes in adults.

Over the course of the study, 6.5 percent of the participants developed diabetes. However, the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent.

5) Protecting against heart disease

Blueberries: Health benefits, facts, and research (2)Share on Pinterest
(Video) Health Benefits Of Blueberries - Nutrition Of Blueberries

The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The absence of cholesterol from blueberries is also beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

According to a study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom (U.K.) regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women.

The study found that women who consumed at least three servings of blueberries or strawberries per week showed the best results.

6) Preventing cancer

Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals.

Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.

Blueberries also contain folate, which plays a role in DNA synthesis and repair. This can prevent the formation of cancer cells due to mutations in the DNA.

7) Improving mental health

Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women.

Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person’s short-term memory and motor coordination.

8) Healthy digestion, weight loss, and feeling full

Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content.

Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety, or the feeling of being full, and reduce appetite.

(Video) Surprising Blueberry Benefits for Health - Blueberries Health benefits, facts, and research بلوبیری

Feeling fuller for longer can reduce a person’s overall calorie intake.

One cup of fresh blueberries contains:

  • 84 calories
  • 0 g of cholesterol
  • 1.1 g of protein
  • 0.49 g of fat
  • 21.45 g of carbohydrate
  • 3.6 g of dietary fiber
  • 14.74 g of total sugars

That same one-cup serving provides:

  • 24 percent of daily vitamin C
  • 5 percent of daily vitamin B6
  • 36 percent of daily vitamin K

Blueberries also provide:

  • 9 milligrams (mg) calcium
  • 0.41 mg of iron
  • 114 mg of potassium
  • 9 mg of magnesium
  • 18 mg of phosphorus
  • 1 mg of sodium
  • 0.24 mg of zinc
  • 9 mg of folate

Blueberries also contain copper, beta-carotene, folate, choline, vitamins A and E, and manganese.

    As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries.

    The large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index (ANDI). This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

    Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of 132.

    (Video) Mayo Clinic Minute: Why blueberries are heart healthy

    ANDI is one of several rating systems for food nutrition, but further research is needed to determine the role of specific foods in disease prevention.

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    Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams. Be sure to check the label of frozen and dried blueberries for added sugars. When selecting jellies or jams, choose all-fruit spreads without added sweeteners, juices, or fillers.

    Here are some quick tips on including blueberries in meal options:

    • Use blueberries as fresh toppings on oatmeal, waffles, pancakes, yogurt, or cereal for an extra burst of flavor and nutrition in your breakfast.
    • Whip up a quick and easy smoothie using frozen berries, low-fat milk, and yogurt.
    • Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese.
    • Fold blueberries into muffins and sweet breads.
    • Blend them in a food processor with a little water, as part of a fresh syrup to top desserts or breakfast foods.

    You may want to try these healthful and simple recipes:


    (Video) What Happens When You Start Eating Blueberries Everyday

    People who are taking blood-thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a key role in blood clotting, and it could affect the blood-thinning action of the drug.

    The overall diet is more important than any single food in preventing disease and achieving good health. It is better to eat a varied diet as the key to healthful living, rather than to concentrate on individual foods.


    How much health benefits does blueberries have? ›

    How many blueberries a day? Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.

    What are 3 interesting facts about blueberries? ›

    Blueberries were called “star fruits” by North American indigenous peoples because of the five-pointed star shape that is formed at the blossom end of the berry. A single blueberry bush can produce as many as 6,000 blueberries per year. British Columbia is the largest highbush blueberry growing region in the world.

    What organ do blueberries help? ›

    7 Reasons Why You Should Eat More Blueberries
    Undeniable Health Benefits of Blueberries
    Body System or OrganBenefit From Blueberries
    BrainPrevents brain cell damage Improve cognitive skills and mood
    HeartImproves cardiovascular function
    LungsSlows down weakening of lungs caused by ageing Improves lung breath capacity
    4 more rows
    Jan 26, 2022

    What do blueberries do to your brain? ›

    Blueberries contain a compound that has both anti-inflammatory and antioxidant effects. This means that blueberries can reduce inflammation, which reduces the risk of brain aging and neurodegenerative disease. Furthermore, antioxidants have also been found to aid in communication between brain cells.

    Are blueberries good for your eyes? ›

    Blueberries. These violet-hued gems are rich in anthocyanins, potent antioxidants that bolster collagen structure in the retina and provide extra vision protection, notes Johanna Seddon, M.D., an expert on macular degeneration and coauthor of Eat Right for Your Sight.

    Are blueberries really a Superfood? ›

    Blueberries, an Antioxidant Superfood

    Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists.

    What diseases do blueberries prevent? ›

    Blueberry with abundant anthocyanins can improve vision, is anticancer, antidiabetes, anti-obesity, is preventive against neurodegeneration and macular degeneration as well as osteoporosis, can reduce hyperlipidemia and hypertension, as well as heart disease through its apoptosis, antioxidant, anti-inflammation, and ...

    Are blueberries good for your liver? ›

    Blueberries are rich in anthocyanins, antioxidants that reduce inflammation and protect the liver from oxidative stress. Some studies suggest blueberries, as well as cranberries, protect against liver damage and reduce the risk of fibrosis.

    Are blueberries the healthiest food in the world? ›

    Blueberries have the highest antioxidant capacity of all fruits and vegetables.

    Do blueberries help you sleep? ›

    Turns out it is rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. It's also naturally high in tryptophan. Blueberries are beneficial because they are loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.

    What fruit is the highest antioxidant? ›

    Blueberries. Several studies suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables.

    Are blueberries the most healthiest fruit? ›

    Are blueberries healthy? Absolutely. In fact, blueberries are one of the healthiest fruits for you, Zumpano says. “Studies show that they help protect against aging, cancer and damage to your DNA.” A standard serving of 100 grams (3/4 of a cup) provides 65 calories and 15 grams of carbohydrates.

    What happens when you eat blueberries? ›

    Compared with other berries, blueberries boast plenty of phytonutrients and antioxidants, “which help improve cognitive and cardiovascular health and prevent diseases such as diabetes and cancer,” Haas says.

    Why are blueberries the best berry? ›

    This small but mighty berry is loaded with nutrients . They may help lower blood pressure, prevent heart disease, improve memory, aid in exercise recovery, and more. Blueberries are sweet, nutritious and wildly popular. Often labeled a “superfood,” they are low in calories and incredibly good for you.

    When did blueberries become a Superfood? ›

    Another important milestone in the history of blueberries occurred in the 1990s and early 2000s when a body of research explored the health benefits of blueberries, identifying them as a “superfood.” This discovery really launched blueberry production in the U.S., increasing from around 100 million pounds a year in the ...

    Why are blueberries anti aging? ›

    Along with other antioxidant-rich fruits and vegetables, eating blueberries can increase your total antioxidant intake to help reduce premature aging ( 10 ). Blueberries are high in antioxidants that may help protect your skin from damage and promote skin healing.

    Do blueberries help your memory? ›

    Berries Improve the Memory.

    A study conducted with young and old adult participants who ate blueberries, showed an increase of blood flow to key areas of the brain, improvements in memory and attention to required tasks.

    Do blueberries strengthen your heart? ›

    Packed with antioxidants, this tiny fruit can help keep your heart pumping and strong. High in soluble fiber, low in calories and carbs, blueberries are the healthiest fruit around.

    Do blueberries calm nerves? ›


    When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.

    Which fruit is best for brain memory? ›


    Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells ( 17 , 19 ). According to one review of 11 studies, blueberries could help improve memory and certain cognitive processes in children and older adults ( 20 ).

    What are the 3 foods that fight memory loss? ›

    What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.

    Do blueberries reduce wrinkles? ›

    Like most berries, blueberries draw their deep color from a high concentration of anthocyanins, powerful antioxidants that protect the skin. By scavenging the free radicals that destroy your skin's connective tissue, antioxidants defend your skin and prevent further deepening of fine lines and wrinkles.

    Do blueberries clean your gut? ›

    Research shows that blueberries can dramatically improve gut bacteria. They are rich in prebiotics, which serves as a precursor to probiotics, contributing to healthy bacteria in the gut and colon. Furthermore, the potent anti-inflammatory properties found in blueberry can alter the gut bacteria, reduce inflammation.

    What food makes your eyes stronger? ›

    5 best foods for eye health
    • Carrots. Carrots contain beta-carotene, which the body uses to make vitamin A. ...
    • Kale. Dark green leafy vegetables like kale, spinach and broccoli are rich in the antioxidants lutein and zeaxanthin, which are present in high concentrations in the retina. ...
    • Red peppers. ...
    • Salmon. ...
    • Oysters.
    Feb 1, 2022

    Are blueberries anti-inflammatory? ›

    Berries: Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that fight inflammation. They also have chemicals that regulate your immune system, which can reduce chronic inflammation.

    Do blueberries lower blood pressure? ›

    Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.

    Do frozen blueberries have health benefits? ›

    But research shows that frozen blueberries might have the edge over fresh berries when it comes to health. Studies conducted at the South Dakota State University show that freezing blueberries makes their powerful antioxidants more available to the human body.

    Do blueberries help with illness? ›

    Certain fruits

    Additionally, some fruits contain antioxidants called anthocyanins, which give certain fruits — like strawberries and blueberries — their red and blue colors. Anthocyanins make berries excellent foods to eat when sick because they have strong anti-inflammatory, antiviral, and immune-boosting effects.

    Do blueberries lower cholesterol? ›

    Blueberries help lower “bad” cholesterol

    Research published in The Journal of Nutrition found that participants who consumed blueberries reported 27% lower LDL cholesterol levels in just eight weeks, decreasing their risk of metabolic syndrome and other cardiovascular disease risks.

    What food is highest in zinc? ›

    The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.

    Are blueberries good for kidneys? ›

    Blueberries are also low in sodium and phosphorus making them suitable for a kidney friendly diet. They are safe to eat for all of the following kidney conditions and treatments: CKD/Transplant. Hemodialysis (3 times/week)

    What is the best fruit for liver repair? ›

    It's smart to add blueberries, strawberries and raspberries to your meals and snacks because they're rich in fiber. Berries also contain many antioxidants, including anthocyanins. Studies in test tubes and on animals have linked the powerful antioxidants in berries to reduced liver damage.

    What is the best fruit for liver cleansing? ›

    Lemons, orange , grapefruit , amla which has high vitamin C and antioxidants, citrus fruits like grapefruits, oranges, limes and lemons support the natural cleansing abilities of the liver.

    What is the number 1 healthiest fruit in the world? ›

    1. Lemons. Share on Pinterest Lemons contain vitamin C and other antioxidants that benefit health. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits.

    Which fruit is better than blueberries? ›

    Açaí berries are one of the best sources of antioxidant polyphenols and may contain as much as 10 times more antioxidants than blueberries ( 44 ).

    Are blueberries better for you cooked or raw? ›

    Blueberries are one of the fruits with the highest levels of antioxidants, and you can eat them raw or cooked to get the most antioxidants. One study found that some type of antioxidants levels went up with cooking blueberries, while others went down.

    What are the benefits of blueberries NCBI? ›

    Blueberry polyphenols have been shown to be beneficial to human health, and have beneficial properties which include anticancer, anti-obesity, prevention of degenerative diseases, anti-inflammation, protective effect on vision and liver, prevention of heart disease, antidiabetes, enhanced immune function, prevention of ...

    What are the benefits of blueberries organic facts? ›

    They're a good source of vitamin K1, vitamin C, manganese, and several other beneficial plant compounds like anthocyanins. Eating blueberries on a regular basis may prevent heart disease, improve brain health, and help moderate blood sugar levels.

    What are the health benefits of blueberries organic facts? ›

    Blueberries are a healthy, stress-free food. You get fiber, vitamin C, vitamin K, manganese and potassium in every handful of blueberries – at just 80 calories per cup. They're also low in sodium and have virtually no fat. It just feels good to feel good about what you eat.

    Is it true that blueberries are good for your brain? ›

    Blueberries contain a compound that has both anti-inflammatory and antioxidant effects. This means that blueberries can reduce inflammation, which reduces the risk of brain aging and neurodegenerative disease. Furthermore, antioxidants have also been found to aid in communication between brain cells.

    Are blueberries the best Superfood? ›

    Packed with antioxidants, this tiny fruit can help keep your heart pumping and strong. High in soluble fiber, low in calories and carbs, blueberries are the healthiest fruit around.

    What Happens When You eat blueberries daily? ›

    If you eat blueberries daily they help reduce chronic disease risk, improve cholesterol levels and heart health, reduce high blood pressure, and provide other benefits. Blueberries are small, round, bluish-purple fruits or berries.

    Can blueberries reverse memory loss? ›

    Berries Improve the Memory.

    A study conducted with young and old adult participants who ate blueberries, showed an increase of blood flow to key areas of the brain, improvements in memory and attention to required tasks.

    Do blueberries protect your heart? ›

    “We found that eating 1 cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness — making enough of a difference to reduce the risk of cardiovascular disease by between 12 and 15%.”


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