Blueberries: Health Benefits
Joanna Kosinska on Unsplash
Latin Name: Vaccinium myrtillus
Family: Ericaceae
These plump and juicy little summer morsels are not only delicious, they are incredibly nutritious. Blueberries are packed with fiber, antioxidants, and vitamins to help you achieve optimal health in a number of ways.
You may have heard the benefits of “eating the rainbow,” or eating plant foods of all colors in order to get a wide variety of antioxidants and nutrients for optimal health and disease prevention (8). Blueberries are an excellent source of a type of flavonoid called anthocyanin, which gives the fruits their rich blue color and contributes to their many health benefits (14). They are also a great source of vitamin C, vitamin K, manganese, and both soluble and insoluble fiber (7).
Here are some of the many health benefits of blueberries.
Health Benefits
Antioxidants
Often labeled as a superfood, blueberries are potent antioxidant powerhouses.
Antioxidants help to neutralize the free radicals that damage your body’s cells and contribute to aging and disease (5).
Blueberries have one of the highest antioxidant capacities compared to all fruits, which largely accounts for their wide range of health benefits (7).
Inflammation and Soreness After Exercise
Blueberries have anti-inflammatory properties, which can help to reduce muscle soreness after exercise.
Consumption of blueberries before and after strenuous exercise has been found to accelerate muscle repair and recovery (6).
Try having a smoothie with your favorite protein powder and a cup of frozen blueberries after a workout to help build muscle mass and reduce soreness.
Digestion and Weight Loss
The fiber content of blueberries can improve digestion by preventing constipation and improving regularity of bowel movements.
Dietary fiber also helps to improve satiety (feeling of fullness) and reduce appetite when eating, which can reduce caloric intake and encourage weight loss.
One cup of blueberries contains only 84 calories, making the fruits both low in calories and high in nutrients, an ideal combination for weight loss and healthful eating (14).
Cardiovascular Health
Eating blueberries daily could reduce the risk of cardiovascular disease by up to 15% (9).
Blueberry consumption may help to lower both blood pressure and blood cholesterol, significant risk factors for heart disease and atherosclerosis (1, 10).
Cancer Prevention
The antioxidants in blueberries may have chemoproventative benefits, helping to reduce your risk of cancer (4).
Berry consumption has also been found to improve the efficacy of radiation for cancer treatment, decreasing the number of cancer cells when used alongside radiation (15).
Brain Function
Research has shown that the antioxidants in blueberries may lower Alzheimer’s disease risk and protect the brain from oxidative stress (7).
Studies have also found blueberries to improve memory in older adults, and cognitive function and development in children (3, 13).
Blood Sugar Control
Blueberries have a relatively low glycemic index, which means that they don’t cause huge spikes in blood sugar and insulin levels.
They have been found to improve insulin sensitivity in obese individuals at risk of developing type 2 diabetes (12).
Blueberries may also be beneficial in the management of type 2 diabetes. One study found that blueberry consumption benefited men with type 2 diabetes by improving health parameters like triglyceride levels (11).
Safety Concerns
Pesticides. It is a good idea to buy blueberries organic whenever possible, as conventionally grown blueberries have been found to frequently contain residual pesticides. Although they are not on this year’s Dirty Dozen list, the Environmental Working Group acknowledges that Harvard University used similar methods to test for residual pesticides and classified blueberries as a high pesticide crop that could negatively affect health (2).
Kidney stones. Individuals with recurrent kidney stone formation should avoid eating oxalate-containing foods. Blueberries contain moderate levels of oxalate.
How to Select and Store
Blueberries are a summer fruit and peak harvest season is around July. However, they are generally available year-round.
As outlined above, it is best to buy organic blueberries when possible, as they are likely to contain residual pesticides.
Frozen blueberries are often less expensive than fresh blueberries and contain the same nutrient profile, just make sure that there aren’t any added sugars.
Fresh blueberries will last in a covered container in the refrigerator for about one week.
Only wash fresh blueberries right before eating (not before storing) to protect the fruit’s skin and keep them fresh for longer.
Serving Ideas
Make a fast and delicious blueberry smoothie with frozen blueberries, banana, and yogurt or vanilla protein powder.
Fresh blueberries add a delicious burst of flavor and sweetness when added to salads. Try making a salad with: spinach, blueberries, apple slices, walnuts, quinoa, and vinaigrette dressing.
Use blueberries as a toppings for many breakfasts: oatmeal, cereal, yogurt, pancakes, or waffles.
Mix frozen blueberries into vanilla greek yogurt for a tasty substitute for ice cream that’s high in protein and nutrients.
Sprinkle fresh blueberries on peanut butter or almond butter toast as a substitute for jelly.
Add blueberries to muffins, pancakes, or breads that you bake at home.
Nutrition Facts
References
Basu, A., Rhone, M., & Lyons, T.J. (2010). Berries: Emerging impact on cardiovascular health. Nutrition Reviews. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/
EWG's 2021 shopper's guide to pesticides in produce. (2021). Retrieved from: https://www.ewg.org/foodnews/summary.php
Krikorian, R., Shidler, M.D., Nash, T.A., Kalt, W., Vinqvist-Tymchuk, M.R., Shukitt-Hale, B., & Joseph, J.A. (2011). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
Kristo, A.S., Klimis-Zacas, D., & Sikalidis, A.K. (2016). Protective role of dietary berries in cancer. Antioxidants. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187535/
Leech, J. (2018). 10 proven health benefits of blueberries. Healthline. Retrieved from: https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#TOC_TITLE_HDR_4
McLeay, Y., Barnes, M.J., Mundel, T., Hurst, S.M., Hurst, R.D., & Stannard, S.R. (2012). Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Journal of the International Society of Sports Nutrition. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583121/
Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.
Pizzorno, J.E. & Murray, M.T. (2013). Textbook of natural medicine (4th ed.). St. Louis, MO: Elsevier Churchill Livingstone.
Science Daily. (2019). Eating blueberries every day improves heart health. Retrieved from: https://www.sciencedaily.com/releases/2019/05/190530101221.htm#:~:text=Summary%3A,up%20to%2015%20per%20cent
Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015). Bioactive compounds and antioxidant activity in different types of berries. International Journal of Molecular Sciences. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
Stote, K.S., Wilson, M.M., Hallenbeck, D., Thomas, K., Rourke, J.M., Sweeney, M.I., Gottschall-Pass, K.T., & Gosmanov, A.R. (2020). Effect of blueberry consumption on cardiometabolic health parameters in men with type 2 diabetes: An 8-week, double-blind, randomized, placebo-controlled trial. Current Developments in Nutrition. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7170047/
Stull, A.J., Cash, K.C., Johnson, W.D., Champagne, C.M., & Cefalu, W.T. (2010). Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. The Journal of Nutrition. Retrieved from: https://academic.oup.com/jn/article/140/10/1764/4600255
Tran, P.H.L. & Tran, T.T.D. (2021). Blueberry supplementation in neuronal health and protective technologies for efficient delivery of blueberry anthocyanins. Biomolecules. Retrieved from: ncbi.nlm.nih.gov/pmc/articles/PMC7828789/
Ware, M. (2017). Everything you need to know about blueberries. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/287710#benefits
Whiteman, H. (2018). How blueberries help to kill cancer cells. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/320517