Blueberry Benefits: 20 Science-Backed Health Benefits of Blueberries

There’s fruit, and then there’s super fruit. Blueberries are one of those super fruits. Rich in antioxidants, high in vitamins and minerals, and, most importantly, low in calories. Blueberries are one of nature’s delicious and nutritious gifts.

Add more of this super fruit to your diet, and you will notice the difference in your body and your mind. Blueberries are most healthy when they are eaten uncooked with no added sugar. You will extract the most nutrients from blueberries if you eat them raw, like in a smoothie, salad, or simply on their own. The following article will outline the health and nutritional benefits of blueberries—how they can be used to remedy everyday health problems, the two most common types of blueberries, and even, though rare, some risks associated with blueberry consumption.

WHAT YOU’LL LEARN FROM THIS ARTICLE

• What are blueberries?
• Two Most Common Types of Blueberries
• Calories and Nutrition in Blueberries
• Fiber in Blueberries
• 20 Science-Backed Benefits of Blueberries
• Blueberry Recipes: Salads and Desserts
• Blueberry Juice and Smoothies
• Homemade Blueberry Facial Masks
• Some Health Risks Associated with Blueberries

WHAT ARE BLUEBERRIES?

Blueberries aren’t really blue. They are more like an indigocolor berry, native to North America. You may have run across a low bush blueberry shrub while walking through the forest in Nova Scotia, or have a high bush blueberry shrub in your backyard down in Texas. The commercially common blueberries that we know of today are species usually native to North America, Africa, Asia and Europe. A perineal flowering plant, blueberry shrubs produce a bell-shaped flower, usually white, pink or red. The little berry is sweet and juicy, part of the Cyanococcus section within the genusVaccinium. This is the same gene as cranberries, bilberries, and gooseberries. The conditions of fruiting blueberries can be dependent on the altitude and latitude. They typically grow in the middle of the season ranging from May to August. The berry starts out sour, inedible in its infancy. Once the berry is fully matured, the taste becomes sweet, and the health benefits increase.

TYPES OF BLUEBERRIES

There are two main types of blueberries in North America: The Northern highbush blueberry and the lowbush blueberry. The lowbush blueberry bush is the smaller of the two, with an intense color berry, the blueberries on this bush are often referred to as “wild” blueberries. Wild blueberries are found in Canada and the Northern United States. The northern highbush blueberry can be found in Canada all the way down the Eastern United States. This is the more common economic food crop of the two berries. The berry is a blue-black color with dark green leaves and light pink flowers.

CALORIES AND NUTRITION IN BLUEBERRIES

Blueberries are extremely high in antioxidants. Blueberries contain plant compounds called anthocyanins, which are proven to contain antioxidant power. A cup of blueberries contains 80 calories, 21 grams of carbohydrates, 3.6 grams of fiber (we’ll talk about that next), and one gram of protein. Blueberries contain vitamin C, 25% of your daily value, around 14.4 milligrams per cup. Blueberries also contain iron and potassium. Blueberries provide folate. A cup of blueberries provides 10 micrograms of folate acids.

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FIBER IN BLUEBERRIES

More fiber in your diet is always better, and what better way to incorporate more fiber than by snacking on some blueberries. The recommended amount of daily fiber is 38 grams for men and 25 grams for women who are under the age of 50. Over the age of 50 it’s recommended men consume 30 grams of fiber while women consume 21 grams. There are 2 types of fiber: insoluble and soluble. Insoluble fiber doesn’t dissolve in liquids and remains rather unchanged as it moves through the digestive track. You’ll find it in dark leafy greens, almonds, or the peel of an apple. Blueberries contain soluble fiber. Soluble fiber does absorb in liquid and becomes a gel-like texture once it mixes with the fluid in your stomach. This type of fiber actually slows down digestion allowing your body to fully absorb other nutrients. So, 4 grams of fiber in a cup of blueberries is a lot of fiber for a very little amount of food. Increased fiber intake is very beneficial to the body. Here are a few reasons why:

• Fiber is known for its ability to relieve constipation and keep your bowel movements regular: Fiber helps food digest. Fiber will increase the weight and size of your stool and soften it, making it easier to go to the bathroom and release toxins from your body.
• Fiber is also good for your overall bowel health. Fiber is good for the colon and has been proven to lower risks of getting hemorrhoids or diverticular disease (small pouches in the colon).
• Fiber can help control blood sugar levels and aid in the digestion of sugar. A high soluble fiber diet is beneficial for people with diabetes, as it helps with the absorption of sugar and lowers blood sugar levels.

  It’s fiber that makes the high amount of sugar in fruit easily digestible. Blueberries contain a whopping 15 grams of sugar per 1 cup. But it’s the 4 grams of fiber that make blueberries easy on your system.

• Fiber can also help with weight loss. The more you go, the more you lose. High fiber foods help you go to the bathroom, but they also leave you with a feeling of fullness.

  Eating a bowl of blueberries will leave you feeling a satisfied and you won’t feel you need to go back for more. Unlike, say, a bag of potato chips.

20 Science-Backed Benefits of Blueberries

Packed with fiber, low in calories and high in vitamin C, it’s already clear why blueberries are a super fruit. They area sweet and satisfying snack that goes well with smoothies, salads, and desserts. This tiny fruit has proven to nourish the body in remarkable ways. The following is a list of 20 science-backed benefits of blueberries. You will discover how this super fruit works its magic.

1. Detoxify: Prevent Disease and Slow Ageing Blueberries are considered to possess the highest antioxidant capacity of any other fruit or vegetable. That’s significant.

   The antioxidants in blueberries are one of the most important benefits to the body because they protect the body from free radicals which are unstable molecules that can contribute to the development of diseases like cancer.

   Blueberries belong to the family of polyphenols, called flavonoids. The antioxidants in blueberries can

   slow down the process of aging

   by ridding the body of toxins and aiding in the digestion of healthy foods.

2. Sugar that Helps Lower Blood Sugar There is quite a bit of sugar in blueberries, 15 grams in one cup!

   But the amazing thing about this sweet fruit is that it actually can help lower blood sugar levels because it has chlorogenic acid, which has been proven to

   lower blood sugar levels

   and control bloodglucose lives in people with type-II diabetes.

3. Good for the Eyes There’s a compound in blueberries called anthocyanoside which has been proven to reduce the loss of vision.

   Blueberries are significantly rich in this compound. Studies have been done that have concluded that eating 3 servings of blueberries a day, reduces the risk of age-related macular degeneration.

4. Preventing Urinary Tract Infections (UTI) If you suffer from UTI’s, eating berries like blueberries and cranberries can help prevent the infection.

   Blueberries have a compound that prevents bacteria from heading down there. Even if you already have a UTI and are taking antibiotics, eating blueberries can help bring some relief.

5. Brain Health and Memory Blueberries are good for brain function. Numerous studies have been conducted that have found that eating a blueberry-rich diet can help in cognitive function.

   There has even been research that has concluded that memory loss associated with aging can be reversed by eating more blueberries.

6. Energy Booster Blueberries are basically a fat-free brain food. Combined with manganese and vitamin C, blueberries are an excellent way to boost your energy. The fresh sweet taste will leave you feeling energized and refreshed after eating them.
7. Strengthen Immunity There is a chemical in blueberries called pterostilbene. Pterostilbene has been shown to help strengthen immunity. Blueberries have a significant amount of this chemical, so eating blueberries everyday can is particularly beneficial during thecold season.
8. Bone Health Blueberries have a lot of manganese. Manganese is important when it comes to building strong bones.

   There was a study conducted in 2010 where they compared animals on a diet of freeze-dried blueberries in comparison to animals who were not fed blueberries.

   The animals who were fed blueberries had better bone mass than the animals who were not.

9. Digestive Health Already knowing that blueberries are high in fiber and rich in antioxidants, it’s no wonder they are considered good for digestive health.

   If you suffer from difficulties with digestion eating a lot of blueberries can help. Try eating blueberries on an empty stomach in the morning.

   Allow your body to reap the benefits first thing in the morning before eating heavier foods. You may notice some real changes in your regularity and overall digestive health.

10. Diarrhea and Constipation The same reasons blueberries are good for digestion are the reason blueberries can help relieve constipation and diarrhea.

    When you are experiencing the unpleasant condition of diarrhea or constipation, eating anything heavy is not a good idea.

    Drinking water and snacking on a light, fiber-rich food like blueberries can help relieve constipation and diarrhea.

11. Cancer Prevention The antioxidants in blueberries help with cell protection which in turn is a preventative for cancer.

    Blueberries contain a compound called phenolic which fights cancer cell buildup.

    A study was conducted which found that women who had a high intake of blueberries are 34% less likely to develop ovarian cancer than compared to women who didn’t eat blueberries, or ate very little blueberries.

12. Healthy Heart A nurse’s health study concluded that women who eat 3-4 servings of blueberries a day were 32 percent less likely to have a heart attack.

    There is a compound in blueberries that widen the artier and help control the buildup of plaque around the heart which is the cause of heart attacks.

    Eating blueberries will

    strengthen your heart

    and can help prevent against heart attacks.

13. Weight Loss/Control, Specifically Belly Fat Blueberries can help control weight because of the high fiber content.

    Fiber leaves the body feeling full and satisfied, preventing you from eating empty calories.

    Not only do blueberries help with weight control, they specifically target the belly. Polyphenols found in blueberries have been proven to reduce

    fat in the belly

    .

14. Absorb the Heavy Stuff Blueberries contain B-complex vitamins like folates and pantothenic acid.

    The B-complex vitamins in blueberries can helpin the digestion of heavier foods that consists of carbs, proteins and fats. Eat your blueberries first, before anything heavy, on an empty stomach.

    You can eat them on their own or in a smoothie or a salad. Then eat the heavier foods.You’ll find the heavier food digests easier when you start with a fiber-rich snack like blueberries.

15. Cardiovascular Protection Blueberries antioxidant properties help protect the cardiovascular system. Eating a cup of blueberries a day has shown to improve blood fat balance, HDL cholesterol, and lower triglycerides.

    If you suffer from any cardiovascular problems, consuming blueberries can help.

16. Blood Pressure The antioxidant properties that help protect the cardiovascular system also help with high blood pressure. Since blueberries can lower blood fat balance, they can be beneficial for people suffering from high blood pressure.
17. Lower Cholesterol and Help with Blood Circulation The flavonoids in blueberries that protect our bodies from free radicals can help lower cholesterol and help with blood circulation.
18. Healthy Skin The high vitamin C content in blueberries make them an excellent food for the skin. Vitamin C is vital for skin and tissue repair.

    The vitamin C and antioxidants in blueberries can help the skin rebuild itself and protect the skin from pollution and UV rays.

19. Reduce Muscle Damage There may be some evidence that blueberry consumption can accelerate the recovery of muscle damage after a strenuous workout. There was a small study conducted with 10 women athletes.

    The women performed strenuous legs exercises, and the consumption of blueberries proved to help quicken the recovery of muscles post-workout.

20. Good for Mental Health Eating a healthy diet is always good for the mind, and we have already discussed how blueberries have been proven to help cognitive function and memory.

    Eating blueberries can also work as a mood booster and anti-depressant. The richness in nutrients of blueberries keeps the mind healthy.

BLUEBERRY RECIPES: SALADS AND DESSERTS

The healthiest way to consume blueberries is in its most natural form: raw. Adding heat, sugar and artificial sweeteners to blueberries can affect the nutritional content, killing the all the healthy stuff and leaving a sweet, syrupy substances that may taste good, but offers none of the nutritional benefits we just discussed above. The best way to eat blueberries is fresh, preferably from a local farmer. But grocery store blueberries will do the job. You can also buy frozen blueberries which are excellent for smoothies (we’ll talk about smoothie recipes next). If you are trying to cut sugar out of your diet, but still want a little sweetness in your diet. Try making a salad dressing with blueberries or adding them to your salad. Here are a few blueberry-centered salad recipes.

Blueberry Salads:

Sweet Spinach Blueberry Salad

This is an excellent vegan salad as there is no cheese in the recipe. Directions: Toss salad ingredients together and drizzle on the dressing. Enjoy.

Blueberry Walnut Salad

Blend ingredients together in a food processor or blender and serve immediately or store in the fridge for up to 2 days. Directions: Toss salad ingredients together and drizzle blueberry vinaigrette on top of salad. Note: blueberry vinaigrette can be substituted with any berry. Try strawberries or blackberries.

Blueberry Avocado Salad

This salad is excellent for lunch as the avocado adds some heartiness making it more like a meal than a snack. Directions: Toss all the ingredient together, adding the avocado at the end and drizzle on the dressing.

Grilled Chicken Blueberry Salad

This is an excellent salad that also serves as a meal. With the protein of chicken and all the nutrients of blueberries and greens, this salad can serve as a healthy lunch or dinner. Remember, blueberries aid in the digestion of protein, fats and carbohydrates. The mix of ingredients in this salad recipeare great for digestion. Directions: Toss salad ingredients together and add the chicken. Drizzle blueberry vinaigrette dressing (see recipe above) and serve.

Toasted Pecan and Blueberry Salad

This is the type of salad you would find in a restaurant. It’s filling and healthy. Take out the goat cheese, and you would have a vegan version. Directions: Coat the pecans with melted butter and toast the pecans on a baking sheet in the oven for 15 minutes on 350 degrees. Set aside to cool. Toss salad ingredients together. Drizzle the dressing over the salad. Enjoy.

Blueberry Desserts:

No blueberry pie or blueberry jam here. These raw blueberry desserts are packed with nutrients but will satisfy your sweet tooth without spiking your blood sugar levels. Here are 3 simple ways to incorporate blueberries into your diet while satisfying your sweet tooth.

Frozen Blueberry “Ice Cream”

Without the fat of milk-based ice cream, this dessert is less heavy and won’t leave you feeling sluggish. Directions: In a good blender, combined all the ingredients. Top with fresh blueberries, coconut flakes, and almond slices.

Raw Blueberry Oatmeal Balls

These oatmeal balls are healthy and delicious. They can be eaten for breakfast or as an energy snack. Directions: Blend all the ingredients in a food processor except the shredded coconut. Roll the ingredients into balls and cover in coconut flacks. Place on a cookie sheet lined with parchment paper. Freeze until solid. If they are still sticky, add more coconut flakes and freeze a little longer.

Blueberry Coconut Popsicles

This is a delicious summer snack. Directions: Blend coconut milk or yogurt, and maple syrup in a blender. Mix in blueberries and blend lightly. Do not mask berries completely. Make them more like chunks. Pour the blended ingredients into a popsicle tray. Freeze and serve.

BLUEBERRY JUICES AND SMOOTHIES

Aside from eating fresh blueberries right from the fridge, blueberry juice and blueberry smoothies are the healthiest and most convenient way to reap the benefits of blueberries. Blueberry juice is made in a good juicer, or you can use a blender and siphon out the thick stuff with a strainer. Blueberry smoothies are made in a blender. All the ingredients are blended and remain in the drink. The main health difference between juices and smoothies is fiber content. You will lose the fiber in juicing, whereas in blending, all the nutritional content remains. You may be thinking, well, why juice? There is a benefit to juicing. The enzymes hit the system immediately and serve to help detoxify the system. Juicing is an excellent way to cleanse and energize the body. Try blueberry juice for breakfast or have it with your breakfast. It’s also a great afternoon pick me up. The following are 5 simple blueberry juice recipes and 5 blueberry smoothie recipes. Blueberries are such a delicious fruit that once you get used to drinking juices and smoothies, you’ll find you can toss in about any fruit or vegetable with blueberries and make a healthy drink. FYI: Blueberry juices and smoothies are pretty. The lovely pinkish-purplish hue will make you want to drink them.

5 BLUEBERRY JUICE RECIPES

Blueberry Beet Juice

The dark red color of beets with the purple of blueberries make this beautiful drink. The combination of fruit and vegetables add vital vitamins and nutrients. Directions: In a good juicer, add ingredients one by one until juiced. Then stir in the lemon juice. Chill in the fridge or serve over ice. Enjoy.

Blueberry Apple Juice

This is a sweet drink, an excellent substitute to store bought juices which are filled with artificial sweeteners and pasteurized fruit (remember high heat kills the nutrients in fruit). Directions: In a good juicer, add ingredients one by one until juiced. Then stir in the lemon juice. Chill in the fridge or serve over ice. Enjoy.

Blueberry and Cabbage Juice

Cabbage juice may not sound all that appealing, but add the sweetness of blueberries and apple will make it, so you won’t taste any bitterness. Cabbage is an excellent source of fiber and calcium. Added with blueberries, this cabbage juice is very healthy. Directions: In a good juicer, add ingredients one by one until juiced. Chill in the fridge or serve over ice. Enjoy.

Blueberry Ginger Juice

If you like ginger, you will like this juice. Ginger also has detoxifying properties and works as an immune builder just like blueberries. Directions: In a good juicer, add ingredients one by one until juiced. Then stir in the lemon juice. Chill in the fridge or serve over ice. Enjoy.

Blueberry and Kale Juice

Like cabbage, kale is extremely healthy. This juice recipe is an excellent way to get a lot of nutrient in rather effortlessly. Directions: In a good juicer, add ingredients one by one until juiced. Then stir in the lemon juice. Chill in the fridge or serve over ice. Enjoy.

5 BLUEBERRY SMOOTHIE

Blueberry juices are rich in enzymes and are great cleansers. But sometimes juicing can be a little jarring on the system if you are not used to eating healthy. If you are new to eating healthy and new to juicing and blending, start with smoothies. Blueberry smoothies are fiber-rich and are easier on the system as fiber helps with the digestion of sugars. The other benefit of smoothie making is that you can add herbs like parsley, mint or cilantro, which are nutrient-rich and add a nice subtle freshness to the smoothie. Here are 5 smoothie recipes that are easy to make and delicious. FYI: These recipes can be made with fresh or frozen blueberries.

Blueberry Mint Smoothie

This is a refreshing summer drink that offers a plethora of nutrition. Directions: In a good blender, add frozen or fresh blueberries, mint leaves, and a water. Blend. Then add orange and avocado. Blend. Then add lemon juice. Blend. Serve over ice or as is. Enjoy. Smoothie will stay good in the fridge for up to 2 days.

Blueberry Almond Milk Shake

This smoothie is more like a dessert than a health drink which is what makes it so good. This is a great afternoon pick-me-up or a post-workout snack. Directions: In a good blender, blend blueberries, strawberries and almond milk together. Add banana and vanilla extract. Blend. Add honey if you want a little more sweetness. Blend. Serve over ice or chill. Enjoy.

Chocolate Blueberry Acai Smoothie

Acai is one of the latest fruits to fall under the superfood category because it is so rich in antioxidants. Combined with the antioxidants of blueberries, this smoothie is filled with nutrients. Directions: In a good blender, combine blueberries, acai package, water and cocoa powder. Then add banana and honey. If you want a waterier drink add more water (coconut water works great too!). If you want a thicker, milkshake-like texture, add some almond milk or yogurt. Serve over ice or chill in the fridge. Enjoy.

Blueberry and Spinach Smoothie

The healthy combination of blueberries and spinach make this an excellent drink to start out your day. Directions: In a good blender, combine blueberries, strawberries, spinach and coconut milk and water. Then add banana, protein powder and honey. Serve over ice or chill. Enjoy.

Peachand Blueberry and Yogurt Smoothie

This is an easy and quick smoothie to make. The combination of yogurt and fruit make for a filling snack. Directions: blend blueberries, peach, and yogurt together. Then add honey and ice. Blend. Serve immediately. Enjoy.

3 HOMEMADE BLUEBERRY FACIAL MASKS

Number 18 on our list of blueberry health benefits discusses how blueberries are great for the skin. They help build skin tissue and can protect against environmental damage like pollution and harsh UV rays. So, if blueberries are good for the skin when we eat them, what better way to reap the benefits of blueberries on our skin than applying it directly! Here are 3 very simple homemade blueberry facial masks. Try one of these masks once or twice a week and you’ll notice the difference.

Blueberry Moisturizing Facial Mask

The honey and olive are nourishing for the skin. Honey works as a cleanser. The sticky texture grabs dirt hidden in the skin making it easy to wash off. Combined with the high vitamin c content of blueberries, this masks is great for the skin. Directions: Combine all the ingredients in a blender, or mash the blueberries and with a fork and then add the honey and olive oil. Leave on the skin for 20 minutes and rinse with warm water.

Blueberry Aloe Vera Healing Mask

Aloe Vera is very cooling to the skin and has an amazing ability to heal scars and discoloration. This mask is great if you have dry skin, uneven skin tone or scarring from acne. Directions: Combine ingredients in a bowl, starting with the blueberries. Leave on skin for 20 minutes and rinse with warm water.

Blueberry, Oatmeal and Lemon Exfoliating Mask

Lemon and oatmeal are not typically a pair, but the exfoliating abilities of these two ingredients are perfect for getting rid of any dead skin on the surface. Directions: Blend blueberries, oatmeal together. Then add lemon and honey and mix with a fork. Leave on the skin for 20 minutes, or use as a facial exfoliating cleanser. Rinse with warm water.

BLUEBERRY RISKS

First off, the benefits of blueberries far outweigh any risks. Blueberries are such an extraordinary fruit, you would be better off trying to incorporate them into your diet gradually than not at all. However, there are still some important risks that are worth mentioning. Pesticide residue is possible with any fruit.

Blueberries are no different. It’s always best to buy organic, but that’s not always an option either because of availability or price. To avoid the toxins of pesticide residue, make sure you wash your fruit thoroughly.

Rinse blueberries with water and vinegar, and you will lessen the likelihood of ingesting any pesticides. Too much fiber is another risk associated with overconsumption of blueberries. Too much fiber too quickly can cause bloating, gas and cramps.

Eat blueberries in moderation. Too many blueberries at one time can leave you with a feeling of discomfort. Though rare, there are some people who could have an allergic reaction to blueberries.  !If you have an allergy to birch pollen, you could have a reaction to eating blueberries. Pay attention to how you feel after eating blueberries.

If you feel any allergic reaction seek medical attention. Allergic reactions can sometimes be fatal if not addressed immediately. Blueberries have tremendous benefits for the mind and body. These little fruits are nature’s gift. Filled with antioxidants, vitamins, and fiber, blueberries are a sweet, delicious fruit that you can enjoy in so many ways. Try to incorporate blueberries into your diet a few times a week, and you will surely notice a difference in how you look and how you feel.