Blueberries, often hailed as a “superfood,” pack a powerful punch of nutrients. They have potential benefits such as reducing blood pressure, preventing heart disease, enhancing memory, aiding in exercise recovery, and more.
Blueberries are not just sweet and nutritious; they’re also incredibly popular. Often touted as a “superfood” due to their low calorie count and numerous health benefits, they’re favored by many as the top fruit choice. Here, we explore 10 scientifically proven health advantages of blueberries.
1. Blueberries offer a nutrient-rich profile with low calories.
The blueberry bush, scientifically known as Vaccinium sect. Cyanococcus, is a flowering shrub renowned for its bluish-purple berries — commonly referred to as blueberries. It belongs to a family of similar shrubs that include cranberries and huckleberries.
Blueberries are small fruits, typically measuring between 0.2 to 0.6 inches (5–16 millimeters) in diameter, featuring a flared crown at one end. Initially green, they mature into shades of purple and blue.
There are two main types:
- Highbush blueberries: The most widely cultivated variety in the United States.
- Lowbush or “wild” blueberries: Smaller in size and often richer in certain antioxidants.
Blueberries are exceptionally nutrient-dense. A one-cup (148-gram) serving provides:
- Fiber: 3.6 grams
- Vitamin C: 16% of the Daily Value (DV)
- Vitamin K: 24% of the DV
- Manganese: 22% of the DV
- Small amounts of various other essential nutrients
They are composed of about 85% water and contain only 84 calories per cup, with 21.5 grams of carbohydrates.
2. Blueberries rank among the most antioxidant-rich foods available.
Antioxidants shield your body from unstable molecules known as free radicals, which can harm cells and contribute to aging and diseases like cancer
Blueberries are renowned for their exceptionally high antioxidant content compared to other common fruits and vegetables . These antioxidants primarily belong to a group of polyphenols called flavonoids.
Among flavonoids, anthocyanins stand out as particularly beneficial, believed to drive many of the health advantages associated with blueberries
Research indicates that consuming blueberries can directly elevate antioxidant levels in the body.
3. Blueberries help decrease DNA damage, potentially offering protection against aging and cancer.
Oxidative DNA damage is a natural occurrence that happens daily in every cell of your body, contributing to aging and diseases such as cancer.
Blueberries, rich in antioxidants, can help counteract some of the free radicals responsible for damaging your DNA. For instance, a study involving 168 participants who consumed 34 ounces (1 liter) of a blend of blueberry and apple juice daily showed a 20% reduction in oxidative DNA damage after four weeks.
Similar results have been observed in smaller studies using fresh or powdered blueberries, highlighting their potential protective effects.
4. Blueberries help safeguard the cholesterol in your blood from damage.
Oxidative damage extends beyond cells and DNA to affect “bad” LDL cholesterol in your bloodstream.
When LDL cholesterol undergoes oxidation, it becomes a significant factor in the development of heart disease
The antioxidants found in blueberries are strongly associated with lower levels of oxidized LDL, making blueberries particularly beneficial for heart health. For example, consuming a daily 2-ounce (50-gram) serving of freeze-dried blueberries reduced LDL oxidation by 28% over 8 weeks in individuals with obesity. Additionally, another study showed that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly decreased the oxidation of “bad” LDL cholesterol.
5. Blueberries have been suggested to potentially reduce blood pressure.
Blueberries demonstrate notable benefits for individuals with high blood pressure, a key risk factor for heart disease.
In an 8-week study involving individuals with obesity at high risk for heart disease, consuming 2 ounces (50 grams) of freeze-dried blueberries daily resulted in a 4%–6% reduction in blood pressure .
Other research has also shown comparable effects, particularly among postmenopausal women.
6. Blueberries have been suggested to potentially contribute to the prevention of heart disease.
While consuming blueberries may lower blood pressure and reduce oxidized LDL cholesterol, it’s crucial to note that these improvements target risk factors rather than actual diseases.
To assess the broader impact on health outcomes like heart attacks, the most prevalent cause of death globally , is more informative.
For instance, a study involving 93,600 nurses revealed that those with the highest intake of anthocyanins—blueberries’ primary antioxidants—experienced a 32% lower risk of heart attacks compared to those with the lowest intake . However, since this was an observational study, it cannot definitively attribute the risk reduction solely to anthocyanins.
7. Blueberries are believed to support brain function and enhance memory.
Oxidative stress can hasten the aging of the brain, which can have detrimental effects on cognitive function.
Research in animals suggests that the antioxidants present in blueberries may influence critical brain regions involved in intelligence These antioxidants are thought to support aging neurons and enhance cellular communication.
Human studies have shown promising outcomes as well. For example, a study involving nine older adults with mild cognitive impairment who consumed blueberry juice daily for 12 weeks reported improvements in various measures of brain function
In a broader study spanning six years and including over 16,000 older individuals, the regular consumption of blueberries and strawberries was associated with delays in cognitive aging by as much as 2.5 years
8. The anthocyanins found in blueberries may possess potential anti-diabetic effects.
Blueberries contain moderate levels of sugar compared to other fruits, with one cup (148 grams) providing approximately 15 grams, similar to that of a small apple or medium-sized orange.
However, the beneficial bioactive compounds in blueberries seem to outweigh any potential negative impact of sugar on blood sugar management.
Studies indicate that anthocyanins in blueberries contribute to improved insulin sensitivity and glucose metabolism, offering potential anti-diabetic effects These benefits have been observed with both fresh and freeze-dried berries.
For instance, in a study involving 32 obese individuals with insulin resistance, consuming two blueberry smoothies daily led to significant improvements in insulin sensitivity.
Enhanced insulin sensitivity can potentially lower the risk of metabolic syndrome and type 2 diabetes, conditions associated with various adverse health outcomes.
9. Potential Support Against Urinary Tract Infections
Urinary tract infections (UTIs) are a common issue among individuals assigned female at birth.
Cranberry juice is widely believed to aid in preventing these infections
Due to their close relation to cranberries, blueberries contain many of the same active compounds . These compounds, known as anti-adhesives, help prevent bacteria such as E. coli from adhering to the bladder wall
While blueberry extract shows potential for anti-adhesive effects, there have been no specific studies on the impact of blueberries themselves on UTIs. Therefore, for this purpose, it may be advisable to stick with cranberries, which have been more extensively researched in this regard.
10. Blueberries might decrease muscle damage following intense exercise.
Intense physical activity can result in muscle soreness and fatigue, influenced by local inflammation and oxidative stress within muscle tissue.
Supplements containing blueberries have been suggested to mitigate molecular-level damage, potentially reducing soreness and preserving muscle performance.
In a study involving 10 female athletes, blueberries were found to expedite muscle recovery following rigorous leg exercises.
