Health Benefits of Blueberries

With the proven health benefits of blueberries, you will never feel blue again! 

As superfruits, you can expect blueberries to give incredible flavor and important nutrients. Despite their small size, they’re infused with sweet and juicy goodness. 

Blueberries have a purple to bluish-black color on the outside and small brown seeds inside. These fruits are known to be good ingredients for jams, juices, and purees.

Whether raw or cooked, you will surely love how they taste. In fact, they are also affordable fruits that you can enjoy in baked goods, bread, salads, and smoothies.

proven health benefits of blueberries and its uses
The blueberry is a small blue-purple round fruit with a sweet and acidic flavor.

Pin this recipe on Pinterest to save for later

Aside from their culinary value, blueberries also have lots of health benefits to boast! 

Nutrition Facts

Given the many essential nutrients that they have, it’s no surprise that blueberries are called superfruits. As found by the Food Data Central, these are the nutrition facts for 100 grams of blueberries:

Water84.2 grams
Energy64 kcal
Carbohydrates14.6 grams
Sugars9.36 grams
Calcium12 milligrams
Potassium86 milligrams
Magnesium6.2 milligrams
Iron0.34 milligrams
Phosphorus13 milligrams
Vitamin C8.1 milligrams
Fiber2.4 grams
Protein0.7 grams
Vitamin A3 micrograms
Carotene32 micrograms
Folate6 micrograms
Vitamin K19.3 micrograms
Choline6 milligrams


For every cup of blueberries, you get only 80 calories. Most of these are composed of carbohydrates, but there are also protein and fat included. Blueberries are great for low-calorie meals! 


There are about 21 grams of carbohydrates in one cup of blueberries. Although they have about 15 grams of sugar, they still have a low glycemic index for better blood sugar levels.


Blueberries are good sources of fiber, with about four grams of fiber in one cup. Even their seeds have fiber! 

These nutrients will surely take your diet to the next level! 

Vitamins and Minerals

Blueberries are made healthier with amazing vitamins and minerals that can improve your lifestyle. Check out more of these supplements you can get from blueberries:

  • Copper
  • Zinc
  • Carotene
  • Calcium
  • Vitamin C
  • Vitamin B6
  • Protein
  • Potassium
  • Manganese
  • Iron
  • Fiber
  • Choline
  • Biotin
  • Vitamin A
  • Vitamin E
  • Phosphorus
  • Sodium
  • Magnesium
  • Vitamin K

These aren’t ordinary vitamins and minerals because they carry lots of benefits with them, too! 

Plant Compounds

The healthy goodness of blueberries won’t be complete without their plant compounds. Some of the best compounds you can find in blueberries include anthocyanins, quercetin, and myricetin.

  • Anthocyanins: These compounds are known to have powerful antioxidant properties to protect you from free radicals. Anthocyanins also reduce inflammation to prevent different health problems. 
  • Quercetin: It’s a kind of flavonol that you can usually find in berries. Quercetin helps relieve inflammation, lower blood pressure, and reduce the risk of cancer. 
  • Myricetin: Due to its antioxidant potential, myricetin can protect you from cancer and diabetes. It is also an anti-obesity and anti-inflammatory agent for your health. 

Indeed, even the plant compounds of blueberries are ultimately life-changing! 

Health Benefits of Blueberries

Experience all of these awesome health benefits of blueberries;

Improves heart health

The many antioxidants in blueberries play an important part in improving your heart health. Anthocyanins in berries are known to support cardiovascular health in different ways. 

A study in the Journal of Nutrition found that blueberries can be good for your blood pressure while lowering the risk of heart problems, like heart attacks and stroke. 

Regulates blood sugar

Hyperglycemia is a serious health condition characterized by high blood sugar. It comes with symptoms like fatigue, infections, nerve damage, and intestinal problems.

According to Healthline, blueberries can help your body regulate glucose and improve insulin sensitivity.  They also have a low glycemic index to prevent spikes in your blood sugar levels. 

Support eye health

Take better care of your eyes with a diet that includes blueberries. You will get clearer eyesight while slowing down age-related macular degeneration for long-term eye health. 

The Asia Pacific Journal of Clinical Nutrition found that anthocyanins can improve your vision. It’s a good thing that blueberries have lots of these anthocyanins for you! 

Boosts immunity

Given the numerous vitamins and minerals in blueberries, you can trust that they can boost your immunity. They also keep your gut healthy for your overall health. 

An article in Oxford Academic shared that the fiber and vitamins from berries can support your gut and immunity. You might even recover faster from the common cold and flu. 

Reduces gastrointestinal symptoms

There are many gastrointestinal symptoms you need to watch out for. These symptoms include chest pain, diarrhea, bloating, halitosis, constipation, and abdominal discomfort. 

Research by Nutrients mentioned that blueberries have nutrients that can relieve gut gastrointestinal symptoms from gut problems. Say goodbye to discomfort and pain! 

Eases UTI symptoms

A urinary tract infection occurs when bacteria infect your urinary tract. You may experience difficulty peeing with a burning sensation. Though you may prevent it with hydration and medication, blueberries can also help. 

As suggested by Antioxidants, blueberries have compounds that can be as effective as cranberries in easing the symptoms of UTI. You will definitely feel more comfortable throughout the day.

Promotes exercise recovery

A tough workout session can leave you feeling exhausted, but it’s nothing that blueberries can’t help with. See how fast your muscles and bones can recover after you use blueberries for your workout diet. 

The Journal of the International Society of Sports Nutrition found that having blueberries before or after a workout can promote recovery. These fruits can also relieve soreness and inflammation.

Enhances brain function

One of the reasons why blueberries are called superfruits is because of their potential to enhance brain function. Always consider snacking on these fruits at work or in school. 

Ochsner Health shared that blueberries can improve focus and memory while reducing your risk of dementia, Alzheimer’s, and memory loss. In fact, blueberries are also proven to be good for your mental health. 

Nourishes the skin

Can you believe that blueberries are actually beneficial for your skin? Since they are high in antioxidants and compounds, blueberries can definitely enrich your skin in many ways.

A study in the Journal of Drugs in Dermatology found that a diet rich in blueberries boosts collagen production for the skin. These fruits can even support healing and prevent acne. 

Helps with digestion

Whether you want to lose weight or improve digestion, blueberries are some of the best fruits that can help you. As they keep your appetite satisfied, they will also promote digestion. 

According to Medical News Today, blueberries can prevent constipation and lose weight. After eating these, you will feel full for a longer time to keep you fab and fit. 

Are you amazed as I am about the health benefits of blueberries? When I found out about these benefits, I started including them in family meals, and everyone truly appreciated it! 

Ripening Process

While some would say that it is safe to eat unripe blueberries, you still need to take caution with the possible gastrointestinal distress that might come with it. 

According to Emozzy, eating unripe blueberries can lead to stomachaches, vomiting, and nausea because these are more acidic than ripe blueberries.

It is best to harvest blueberries when they are fully ripe. However, you can still ripen them after you have picked them. Keep them in a paper bag at room temperature to ripen them faster. 

Once ripe, blueberries can last up to two days at room temperature. Wrap them in paper towels and store them in containers in the fridge for ten more days. 

If you want to freeze them, then don’t rinse them yet. Pre-freeze them on a tray for several hours. Transfer them into freezer bags to freezer for several months. 

Side Effects

Blueberries are absolutely fun to eat, but you still need to enjoy them in moderation to prevent side effects:

  • Blood clots – masses of blood in the veins and arteries
  • Gastrointestinal symptoms – include chest pain, bloating, and diarrhea
  • Teeth stains – darkening of teeth
  • Hypoglycemia – low blood sugar
  • Constipation – irregular bowel movements
  • Diarrhea – loose and watery stools
  • Nausea – feeling sick to your stomach
  • Vomiting – forceful ejection of stomach contents through the mouth
  • Kidney stones – hard masses in the kidneys

Since you can’t eat too many blueberries, how many can you eat in a day? The Fischer Institute suggests eating not more than two cups of blueberries a day. 


Blueberries will never make you feel blue. Instead, they’ll make you happier and healthier! 

These sweet and juicy superfruits are not just great for your appetite and diet, but also for your lifestyle. They have lots of vitamins, minerals, and compounds that make it extra good for you. 

Let’s have a recap of the health benefits of blueberries:

  • Improves heart health
  • Regulates blood sugar
  • Supports eye health
  • Boosts immunity
  • Reduces gastrointestinal symptoms
  • Eases UTI symptoms
  • Promotes exercise recovery
  • Enhances brain function
  • Nourishes the skin
  • Helps with digestion

A cup or two of blueberries per day can already give you lots of health benefits. Get your whole family to love blueberries to experience the positive effects together! 

Suggested Recipes

Aside from eating them fresh, there are plenty of other recipes you can do with blueberries. For instance, I love using them for my homemade Berry Smoothie

Blueberries go well with so many fruits to make the perfect juice or smoothie. Sometimes, I also use them to make relish to pair with savory dishes. 

You can add them to salad recipes for a touch of color and added flavor. I also suggest adding them to your Overnight Oats to give you something to enjoy in the morning. 

These blueberries also go great with baked foods like bread, cake, cupcakes, pies, and even granola. I’m sure every dish with blueberries will be worth it! 

Frequently Asked Questions

What happens if I eat blueberries every day?

Eating blueberries every day can pose lots of health benefits for you. These superfruits can help with your heart, brain, eyes, and skin. Blueberries also improve blood sugar, blood pressure, and immunity. 

Is it good to eat blueberries every day?

Yes, it is perfectly safe to eat blueberries every day as long as you limit your intake to one to two cups of blueberries. Remember that eating too much of these can lead to side effects like constipation, teeth stains, and gastrointestinal symptoms. 

How many blueberries a day for benefits?

You can enjoy about one to two cups of blueberries a day. Eating blueberries every day can give you plenty of health benefits to help you live longer and happier. 

Are blueberries high in sugar?

A cup of blueberries has about 15 grams of sugar. Although they seem high in sugar, blueberries actually have a low glycemic index, which means they won’t cause spikes in your blood sugar levels.

About Lola

Learn more

Never miss a recipe. Get new recipes and more in your inbox.

You might also like

Leave a Reply

Your email address will not be published. Required fields are marked *