Blueberries are often called a “superfood.” This small but mighty berry is loaded with nutrients. They may help lower blood pressure, improve memory, aid in exercise recovery, and more.
Blueberries are sweet, nutritious, and wildly popular.
Often labeled a “superfood,” they are low in calories and incredibly good for you.
They’re so tasty and convenient that many people consider them their favorite fruit.
Here are 8 proven health benefits of blueberries.
The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.
It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.
Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end.
They are green in color when they first appear, then deepen to purple and blue as they ripen.
The two most common types are:
- Highbush blueberries: The most common cultivated variety in the US.
- Lowbush or “wild” blueberries: Typically smaller and richer in some antioxidants.
Blueberries are among the most nutrient-dense berries. A
- Fiber: 13% of the Daily Value (DV)
- Vitamin C: 14% of the DV
- Vitamin K: 24% of the DV
They are also about 85% water, and an entire cup contains only 84 calories, with 21.5 grams of carbohydrates.
This makes them a good source of several important nutrients.
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.
Blueberries have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.
One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects.
Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur in every cell in your body every day.
DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer.
Because blueberries are high in antioxidants, they may help to neutralize some of the free radicals that damage your DNA. However, further research is still needed to confirm this link.
Blueberries appear to have significant benefits for people with , which is a major risk factor for heart disease.
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Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function.
A 2023 study found that consuming blueberry powder (equivalent to about 1 cup of fresh blueberries) each day could help maintain brain function and improve memory in older adults.
However, research is conflicting on this issue, and further research is still needed to confirm the exact effects.
Blueberries provide moderate amounts of sugar compared to other fruits.
Research suggests that anthocyanins in blueberries
Improved insulin sensitivity
Strenuous exercise can lead to muscle soreness and fatigue. This is driven partly by local inflammation and oxidative stress in your muscle tissue.
Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.
In a small 2018 study, blueberries were found to improve exercise performance and decrease certain inflammatory markers, which could aid in recovery.
However, research is conflicting on this issue, and further research is still needed to confirm the exact effects.
Blueberries can be a healthy and nutritious snack.
They have several potential benefits such as boosting your heart health, brain function and numerous other aspects of your body.
What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen.
Just One Thing
Try this today: Looking for new ways to enjoy frozen blueberries? Try this tasty berry smoothie, whip up a batch of muffins, or sprinkle a serving onto your overnight oats.