Table of ContentsView AllTable of ContentsBenefitsNutrition FactsSugar in BlueberriesWho Should Avoid Them?Adding Them to Your Diet
Table of ContentsView All
View All
Table of Contents
Benefits
Nutrition Facts
Sugar in Blueberries
Who Should Avoid Them?
Adding Them to Your Diet
Blueberries are asuperfoodthat can provide substantial health benefits. They’re packed with nutrients, such as fiber, vitamin C, andmanganese. Blueberries also contain special antioxidants that may ward off disease.
The small fruit has been known to boost heart health, protect against cancer, improve memory, and offer many more health perks.
This article discusses the benefits of eating blueberries, nutritional information, and how to include more of them in your diet.
Andrii Zastrozhnov/ Getty Images
What’s a Superfood Anyway?Although not a scientific, regulated term, “superfood” generally describes a nutrient-dense food that offers health benefits, such as disease prevention.
What’s a Superfood Anyway?
Although not a scientific, regulated term, “superfood” generally describes a nutrient-dense food that offers health benefits, such as disease prevention.
Benefits Packed Inside Blueberries
Blueberries contain compounds that may improve your health and prevent some common diseases.
Blueberries and FlavonoidsBlueberries get their bright color fromflavonoids, special plant compounds that provide many health benefits.
Blueberries and Flavonoids
Blueberries get their bright color fromflavonoids, special plant compounds that provide many health benefits.
Boost Heart Health
The fiber content in blueberries may also provide heart benefits. Studies have found highdietary fiberintake can lower incidence and death rates due toheart disease.
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Prevent Cancer
Blueberries have one of the highest concentrations of disease-fighting antioxidants, which may protect againstcancer. Some research has shown blueberry extract can help sensitize cancer cells to the effects ofradiationtreatment. The antioxidants in blueberries may also reduce abnormal cell growth, which feeds cancer.
Improve Memory
Help Gut Health
The high fiber content in blueberries could improve yourdigestive health. Additionally, the berries are rich in compounds that act likeprebiotics, which promote healthy bacteria in the gut.
Support Vision
Eating blueberries maysupport your eye health. Anthocyanins found in the fruit have protective properties that can protect your sight. They may also help slow vision loss in eye conditions likemacular degenerationandretinitis pigmentosa.
Enhance Skin
Aid in Muscle Recovery
Some research shows thatblueberry supplementsmay lessen soreness after physical activity. In a study, athletes who drank blueberry smoothies before and after their workouts experienced accelerated muscle recovery.
Help Manage Diabetes
Blueberries are high in fiber and lower in sugar than other types of fruit. This combination helps prevent yourblood sugar levelsfrom spiking. Some studies suggest that adding blueberries to your diet may lower your risk of developingtype 2 diabetes.
Strengthen Bones
Blueberries are loaded with vitamins and minerals that aid in maintaining bone strength.These include calcium, magnesium, vitamin K, iron, phosphorus, zinc, and manganese.
How Many Blueberries Should You Eat in a Day?The U.S. Department of Agriculture (USDA) recommends eating about 2 cups of a variety of fruit daily for most adults, which could include blueberries.Consuming too much of anything can make you feel sick, so it’s a good idea not to overdo it.
How Many Blueberries Should You Eat in a Day?
The U.S. Department of Agriculture (USDA) recommends eating about 2 cups of a variety of fruit daily for most adults, which could include blueberries.Consuming too much of anything can make you feel sick, so it’s a good idea not to overdo it.
Single Blueberry Serving: Nutrition Facts
One cup of blueberries contains the following:
How Do Blueberries Compare to Other Berries?Berries, in general, have a good nutritional profile. While blueberries might contain more of a particular nutrient, otherberriesmight provide different benefits.
How Do Blueberries Compare to Other Berries?
Berries, in general, have a good nutritional profile. While blueberries might contain more of a particular nutrient, otherberriesmight provide different benefits.
One cup of raw blueberries contains about 15 grams ofsugar.While this is a moderate amount of sugar, it’s important to remember that blueberries contain natural sugars. They are better for you than refined sugars commonly found in processed foods. What’s more, research has shown that the fruit can provide positive health effects for people with diabetes.
Blueberries are also a lowFODMAP(fermentable oligosaccharides, disaccharides, monosaccharides, and polyols)food, which means even though they contain sugar, they shouldn’t cause intestinal distress.
How to Shop for BlueberriesWhen buying fresh blueberries, look for plump, deep blue with a slightly gray dusting on their surface. Blueberries that have a red hue to them are underripe.
How to Shop for Blueberries
When buying fresh blueberries, look for plump, deep blue with a slightly gray dusting on their surface. Blueberries that have a red hue to them are underripe.
Should Anyone Not Eat Blueberries?
People who are allergic to blueberries should avoid the fruit. Also, because they contain a lot of fiber, eating too many can cause gut issues for some people.
Nutrient-Dense Blueberry Ideas
Blueberries are easy to incorporate into snacks and meals. You can add them to:
Adding them to a salad with multiple fruits or veggies is even better. You’ll enjoy the health benefits of blueberries and the nutrients these other foods provide.
Summary
Blueberries are a delicious fruit that offers various health benefits, including boosting heart health, improving memory, preventing cancer, improving gut health, and more. Incorporating them into your diet could provide disease protection. But blueberries alone won’t make you healthy. A balanced diet and regular exercise are the best ways to ensure overall wellness.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health.Superfoods or super hype?Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB.High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.Circulation. 2013;127(2):188-196. doi: 10.1161/CIRCULATIONAHA.112.122408.McRae MP.Dietary fiber is beneficial for the prevention of cardiovascular disease: an umbrella review of meta-analyses.J Chiropr Med. 2017;16(4):289-299. doi: 10.1016/j.jcm.2017.05.005.National Foundation for Cancer Research.National blueberry month: Health benefits and cancer prevention.Clinical Applications of Scientific Innovation.Blueberry as a prebiotic to support the gut microbiome.Sight Research UK.Blueberries: A delicious ally in preventing sight loss.Oregon State University.Vitamin c and skin health.U.S. Department of Agriculture.Blueberries, raw.McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR.Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.J Int Soc Sports Nutr. 2012;9:19. doi: 10.1186/1550-2783-9-19Stull AJ.Blueberries’ impact on insulin resistance and glucose intolerance.Antioxidants (Basel). 2016;5(4):44. doi: 10.3390/antiox5040044.Bone Health and Osteoporosis Foundation.Nutrients for bone health.University of Utah Health.Research suggests eating blueberries, strawberries, can lower heart disease risk.U.S. Highbush Blueberry Council.New research explores blueberries' positive effects in men With type 2 diabetes.Johns Hopkins Medicine.Fodmap diet: What you need to know.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health.Superfoods or super hype?Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB.High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.Circulation. 2013;127(2):188-196. doi: 10.1161/CIRCULATIONAHA.112.122408.McRae MP.Dietary fiber is beneficial for the prevention of cardiovascular disease: an umbrella review of meta-analyses.J Chiropr Med. 2017;16(4):289-299. doi: 10.1016/j.jcm.2017.05.005.National Foundation for Cancer Research.National blueberry month: Health benefits and cancer prevention.Clinical Applications of Scientific Innovation.Blueberry as a prebiotic to support the gut microbiome.Sight Research UK.Blueberries: A delicious ally in preventing sight loss.Oregon State University.Vitamin c and skin health.U.S. Department of Agriculture.Blueberries, raw.McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR.Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.J Int Soc Sports Nutr. 2012;9:19. doi: 10.1186/1550-2783-9-19Stull AJ.Blueberries’ impact on insulin resistance and glucose intolerance.Antioxidants (Basel). 2016;5(4):44. doi: 10.3390/antiox5040044.Bone Health and Osteoporosis Foundation.Nutrients for bone health.University of Utah Health.Research suggests eating blueberries, strawberries, can lower heart disease risk.U.S. Highbush Blueberry Council.New research explores blueberries' positive effects in men With type 2 diabetes.Johns Hopkins Medicine.Fodmap diet: What you need to know.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health.Superfoods or super hype?Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB.High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.Circulation. 2013;127(2):188-196. doi: 10.1161/CIRCULATIONAHA.112.122408.McRae MP.Dietary fiber is beneficial for the prevention of cardiovascular disease: an umbrella review of meta-analyses.J Chiropr Med. 2017;16(4):289-299. doi: 10.1016/j.jcm.2017.05.005.National Foundation for Cancer Research.National blueberry month: Health benefits and cancer prevention.Clinical Applications of Scientific Innovation.Blueberry as a prebiotic to support the gut microbiome.Sight Research UK.Blueberries: A delicious ally in preventing sight loss.Oregon State University.Vitamin c and skin health.U.S. Department of Agriculture.Blueberries, raw.McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR.Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.J Int Soc Sports Nutr. 2012;9:19. doi: 10.1186/1550-2783-9-19Stull AJ.Blueberries’ impact on insulin resistance and glucose intolerance.Antioxidants (Basel). 2016;5(4):44. doi: 10.3390/antiox5040044.Bone Health and Osteoporosis Foundation.Nutrients for bone health.University of Utah Health.Research suggests eating blueberries, strawberries, can lower heart disease risk.U.S. Highbush Blueberry Council.New research explores blueberries' positive effects in men With type 2 diabetes.Johns Hopkins Medicine.Fodmap diet: What you need to know.
Harvard Health.Superfoods or super hype?
Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB.High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.Circulation. 2013;127(2):188-196. doi: 10.1161/CIRCULATIONAHA.112.122408.
McRae MP.Dietary fiber is beneficial for the prevention of cardiovascular disease: an umbrella review of meta-analyses.J Chiropr Med. 2017;16(4):289-299. doi: 10.1016/j.jcm.2017.05.005.
National Foundation for Cancer Research.National blueberry month: Health benefits and cancer prevention.
Clinical Applications of Scientific Innovation.Blueberry as a prebiotic to support the gut microbiome.
Sight Research UK.Blueberries: A delicious ally in preventing sight loss.
Oregon State University.Vitamin c and skin health.
U.S. Department of Agriculture.Blueberries, raw.
McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR.Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.J Int Soc Sports Nutr. 2012;9:19. doi: 10.1186/1550-2783-9-19
Stull AJ.Blueberries’ impact on insulin resistance and glucose intolerance.Antioxidants (Basel). 2016;5(4):44. doi: 10.3390/antiox5040044.
Bone Health and Osteoporosis Foundation.Nutrients for bone health.
University of Utah Health.Research suggests eating blueberries, strawberries, can lower heart disease risk.
U.S. Highbush Blueberry Council.New research explores blueberries' positive effects in men With type 2 diabetes.
Johns Hopkins Medicine.Fodmap diet: What you need to know.
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