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 10 proven health benefits of blueberries.
The blueberry bush (VacciniumCyanococcus
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:
- Lowbush or “wild” blueberries:
Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains (1):
- Fiber:
- Vitamin C:
- Vitamin K:
- Manganese:
- Small amounts of various other nutrients
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.
Calorie for calorie, this makes them an excellent source of several important nutrients.
Summary
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 ( 2 , 3 ).
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables ( 4 , 5 , 6 ).
The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.
One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects ( 7 ).
Blueberries have been shown to directly increase antioxidant levels in your body ( 8 , 9 ).
Summary
Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur tens of thousands of times per day in every cell in your body (10).
DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer ( 11 ).
Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.
In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% ( 12 ).
These findings agree with smaller studies that use either fresh or powdered blueberries ( 13 , 14 ).
Summary
Oxidative damage is not limited to your cells and DNA.
It is also problematic when your “bad” LDL cholesterol is oxidized.
In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process.
The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart ( 15 ).
A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese ( 16 ).
Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol ( 17 ).
Summary