9 Must-Know Health Benefits of Blueberries


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 favorite 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 color. These berries are green at first, but then change to purple-blue as they ripen. It is said that fruits that are rich in color 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 favorite picks. Fiber-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.

Helps fight cancer

Oxidative damage happens to all people. It is one of the reasons why people grow old faster than expected, as well as develop severe diseases like cancer. This type of damage happens at the cellular level, which is why it is extremely important to eat foods rich in antioxidants – such as blueberries – to protect your overall health.

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.