9 Must-Know Health Benefits of Blueberries

Updated 14 April 2023

Blueberries are nutritious and sweet. They are often called a superfood because they are packed with nutrients, but are low in calories.

Blueberries are also convenient to eat, which is why many people choose them as a favourite fruit snack. Experts recommend eating this type of fruit because of the numerous health benefits it can offer.

Health Benefits Of Blueberries

Packed with nutrients

Like huckleberries and cranberries, blueberries are small and present a dark colour. These berries are green at first, but then change to purple-blue as they ripen. It is said that fruits that are rich in colour have the most nutrients. There are two common types of blueberries: the highbush and the lowbush.

Low in calories

These berries are nutrient dense. A serving contains fibre, vitamin C, vitamin K, and manganese. They also have small amounts of other nutrients. These berries are mostly water, and a cup contains only 84 calories. This is the reason why dieters love them. They contain only 15 grams of carbohydrates, making them a good guilt-free snack.

Rich in antioxidants

Antioxidants protect the body from cell damage caused by free radicals. Blueberries are said to contain the highest number of antioxidants out of all common fruits and vegetables. They contain flavonoids, a type of polyphenol that is responsible for much of the fruit’s health benefits. When you eat foods rich in antioxidants, you are also preventing your body from the early signs of aging.

Promotes satiety

People who want to maintain a healthy weight consider blueberries as one of their favourite picks. Fibre-rich foods like these berries help increase satiety and prevent overeating. Eating them will make you feel fuller for longer, reducing your chances of mindless consumption.

Lowers cholesterol levels

The antioxidants present in these berries have been linked to reduced LDL or the bad cholesterol. One study revealed that eating 50 grams of these berries may lower your bad cholesterol level by 27 percent in a few months. If you want to maintain good heart health, then you should definitely include blueberries in your diet.

Helps treat Urinary Tract Infections

Urinary Tract Infections (UTI) is a common problem faced by women. Like cranberries, blueberries can also help treat and prevent these types of infections. The active substances present in the berries are believed to have the ability to combat E.coli bacteria and prevent it from damaging the bladder. Drinking blueberry juice every day is recommended to avoid UTI.

Promotes muscle recovery

Muscle fatigue and soreness caused by strenuous activities require adequate recovery and proper nutrition. The muscle tissues become inflamed after a tough workout, and eating blueberries may help repair the damage and minimize the soreness.

Consuming these berries may even contribute to muscle performance. You can create a smoothie, include them in your breakfast, or eat them as a snack. There are many ways to enjoy these berries, and you can even find easy recipes online.

Supports bone health

Blueberries contain vitamin K, magnesium, calcium, iron, phosphorous, zinc, and manganese. They all help build and maintain strong bones. Zinc and iron, in particular, play important roles in maintaining bone and joint health. Vitamin K deficiency has been associated with increased risk for bone fracture, while adequate intake may help boost calcium absorption and prevent calcium loss.


Ways To Enjoy Blueberries

So we know that blueberries are not only delicious but also packed with health benefits. Wondering how to get more into your diet? Here are five delightful ways to enjoy these nutritious berries:

  1. Blueberry smoothie: Blend blueberries with Greek yoghurt, a splash of milk, and a drizzle of honey for a refreshing and nutritious breakfast or snack.
  2. Blueberry porridge: Simmer blueberries with oats, milk, and a pinch of cinnamon, creating a warm and comforting bowl of goodness to start your day.
  3. Blueberry salad: Toss fresh blueberries into a salad with mixed greens, goat’s cheese, and walnuts, and finish it off with a zesty lemon dressing for a light and satisfying meal.
  4. Blueberry muffins: Whip up a batch of scrumptious blueberry muffins, using wholemeal flour and reduced sugar for a healthier twist on this classic treat.
  5. Blueberry compote: Gently simmer blueberries with a touch of sugar and lemon juice to create a versatile compote that can be used as a topping for pancakes, ice cream, or yoghurt.




When starting any new diet or nutritional program, we recommend that you seek the advice and support of a qualified professional to ensure that it is suitable for you and your individual circumstances.