In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsPrecautionsWays to Enjoy ThemFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Precautions
Ways to Enjoy Them
FAQs
Do you ever wonder about the health impact of those tiny blue bursts of flavor you sprinkle on your cereal or toss into your smoothies? Blueberries are touted for their many health benefits—no surprise, considering they pack a ton of vitamins and minerals and more antioxidants than any other fruit, according to a 2021 study published inMolecules.
But what happens to your body when you eat blueberries daily? Is there a downside to eating too much? Let’s uncover blueberries’ nutritional value, potential health benefits and drawbacks of daily consumption, and how you can enjoy them as part of a healthy diet.
Pictured Recipe:Lemon-Blueberry Overnight Oats Recipe
Photographer: Stacy K. Allen, Props: Julia Bayless, Food stylist: Ana Kelley
Health Benefits of Blueberries
You May Reduce Your Risk of Chronic Disease
Blueberries are loaded with anthocyanins, which are known to help reduce the risk of chronic disease. According to a 2020 review inAdvances in Nutrition, these compounds combat oxidative stress and inflammation—two significant factors in developing chronic disease.
You May Have Lower Blood Pressure and Cholesterol
The powerful plant compounds in blueberries may reduce blood pressure, too. A 2023 study inThe American Journal of Clinical Nutritionshowed that when participants ate the equivalent of about 3/4 cup of blueberries a day, their blood pressure lowered.
The fiber in blueberries may contribute to reducing cholesterol levels, too. A 2020 review inAdvances in Nutritionsuggests that blueberries' powerful plant compounds may lower LDL (“bad”) cholesterol and raise HDL (beneficial) cholesterol. This same review notes studies that report a reduction in arterial stiffness with regular blueberry consumption, which reduces blood pressure.
You May Have Better Cognitive Function
In the previously mentioned study inThe American Journal of Clinical Nutrition, researchers noted that cognitive function also improved when participants ate about 3/4 cup of blueberries a day. When your blood vessels are relaxed and not constricted, it allows for more blood flow to your brain. This helps you think better. The antioxidants in blueberries play a role in this as well.
You May Recover From Your Workout More Quickly
When you exercise vigorously, there is a temporary increase in inflammation. This is in part because you’re breaking down muscle tissue while working out—almost like an injury to the muscle. But blueberries may help with that.
A 2023 study inScientific Reportsfound that when adults who were not accustomed to working out performed 90-minute workouts and also ate a cup of blueberries a day for 18 days, they exhibited reduced pro-inflammatory compounds compared to those who did not eat the blueberries.
You May Improve Your Vision
Blueberries deliver vitamins C and A, which are needed to maintain good vision and potentially reduce the risk of age-related macular degeneration, per a 2019 review inAntioxidants.
Lubeck adds, “Blueberries are high in flavonoids, which have been associated with a lower risk of cataracts and macular degeneration.”
You May Have Better Digestion
Blueberries are agood source of fiber, an essential nutrient that can promote regularity, prevent constipation and maintain a healthy gut. “A fiber-rich diet has been associated with better overall metabolic and digestive health,” says Lubeck.
You May Improve Your Skin Health
“Consuming blueberries (either through food or supplements) may benefit aging skin,” says Lubeck. “The antioxidants in blueberries combat free radicals that may damage skin and increase the rate of aging.”
Related:10 Collagen-Rich Foods To Add To Your Diet
You May Reduce Chronic Inflammation
Chronic inflammationis the driver of most chronic diseases. Fortunately, blueberries are packed with anti-inflammatory compounds that help combat this underlying cause of health problems, per a 2021 review inNutrients.
“Blueberries have more polyphenols than any other berry,” says Lubeck. “Polyphenols are phytonutrients with anti-inflammatory properties. Various studies have found that blueberries may reduce obesity-induced inflammation, which could improve overall metabolic health.”
You May Get Fewer Infections
A 2021 review published inClinical Nutrition ESPENpointed out that the polyphenols found in blueberries—anthocyanins, flavonoids and phenolic acids—have antibacterial and antiviral properties that can help prevent and fend off viral infections.
“The anthocyanins in blueberries may be used to treat and prevent urinary tract infections. Research shows that anthocyanins extracted from blueberries inhibit urinary tract infection (UTI) strains of bacteria. These antioxidants can fight off bacteria that could lead to a UTI,” explains Lubeck.
You May Have More Stable Blood Sugar
The fiber and polyphenols in blueberries may also help manage blood sugar, per a 2023 review in theJournal of Nutritional Biochemistry. This is in part because anthocyanins—the plant compounds that give blueberries their deep blue hue—have been shown to increase insulin sensitivity. This allows your cells to take up glucose more readily from the blood to use as energy, so your pancreas doesn’t have to release as much insulin.
Blueberries are also considered a low-glycemic food, ranking around 53 on the glycemic index (GI) scale. This means theywon’t spike your blood sugarlike something that ranks higher on the GI scale would.
Blueberries Nutrition Facts
Blueberries are nature’s bite-sized deliciousness packed with nutritional benefits, boasting many vitamins and antioxidants. One cup of blueberries (150 grams) contains the following, per theUSDA:
Are Blueberries Safe for Everyone to Eat?
While it’s clear that blueberries make a healthy addition to any diet, they might not be suitable for those with sensitivities or allergies. Blueberries contain salicylates, natural chemicals found in aspirin and many fruits and vegetables, per a 2022 study inFrontiers in Plant Science. These chemicals may cause issues for those with salicylate sensitivity.
According toStatPearls, if you have a salicylate sensitivity, you may experience adverse reactions like headaches, digestive issues or skin problems after consuming salicylate-containing foods.
5 Ways to Enjoy Blueberries
“While grabbing a handful of fresh blueberries is easy, there are plenty of other ways to eat more blueberries,” says Lubeck.
Top Cereal, Oatmeal or Yogurt
Add to Smoothies
Toss a handful of blueberries into a blender with your favorite fruits, yogurt or greens. They enhance the flavor and give your smoothie a nutritional boost. The natural sweetness of blueberries helps reduce the need for added sugars in your blends. Check out theseHealthy Blueberry Smoothie Recipesfor inspiration.
Include in Baked Goods
Blueberries can elevate the taste and nutrition of your baked goods. Muffins, pancakes and even bread benefit from blueberries’ nutritional profile. Next time you’re craving muffins, make theseLow-Carb Blueberry Muffinsinstead of going the store-bought route.
Use in Homemade Jam
Making homemade blueberry jam is a fantastic way to enjoy the goodness of blueberries all year round. You can control the ingredients and sugar content, ensuring a healthier spread for your toast, pancakes or sandwiches.
Add to Fresh Salads
Sprinkle blueberries over fresh salads to combine sweetness with tangy dressings and crisp greens. Blueberries work well with various salad ingredients, like feta cheese, nuts and vinaigrettes, creating a delicious balance of flavors and textures. If you’re looking for a recipe, try ourSummer Blueberry Salad With Toasted Pecans & Feta. You won’t regret it.
The Bottom Line
Related:The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian
Frequently Asked QuestionsGenerally, adding a 1/2 to 1 cup of fresh or frozen blueberries to your daily diet is a healthy and reasonable amount. Even 1/3 cup a day has been associated with a reduced disease risk. This amount provides a substantial dose of antioxidants, vitamins and fiber.While blueberries are an amazing fruit, like anything, too much of a good thing is still too much. Eating more than a cup at once may result in some gastrointestinal distress. It may also spike your blood sugar.Blueberries are not a magical detoxifier but offer certain health benefits. They’re rich in antioxidants, such as anthocyanins, which can help protect your cells from oxidative damage.Blueberries are low in calories and packed with fiber, which can help keep you feeling full and satisfied. Additionally, the antioxidants in blueberries support overall health, which can help maintain a healthy body weight. However, diet and lifestyle factors, such as overall calorie intake and physical activity, play a more significant role in managing body fat than any single food.
Frequently Asked Questions
Generally, adding a 1/2 to 1 cup of fresh or frozen blueberries to your daily diet is a healthy and reasonable amount. Even 1/3 cup a day has been associated with a reduced disease risk. This amount provides a substantial dose of antioxidants, vitamins and fiber.
While blueberries are an amazing fruit, like anything, too much of a good thing is still too much. Eating more than a cup at once may result in some gastrointestinal distress. It may also spike your blood sugar.
Blueberries are not a magical detoxifier but offer certain health benefits. They’re rich in antioxidants, such as anthocyanins, which can help protect your cells from oxidative damage.
Blueberries are low in calories and packed with fiber, which can help keep you feeling full and satisfied. Additionally, the antioxidants in blueberries support overall health, which can help maintain a healthy body weight. However, diet and lifestyle factors, such as overall calorie intake and physical activity, play a more significant role in managing body fat than any single food.
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