Blueberries top the superfood list as one of the healthiest fruits on our planet. Stick around to learn why blueberries are so good for you and the biggest blueberry health benefits for mind, heart, and body you may not have heard about - plus several awesome ideas to get more blueberry health benefits into your diet!

Though small in size, the nutritional value of blueberries is incredible! Blueberries are not just a delicious summer snack that can be eaten fresh, frozen, cooked, baked, or fried - but they are also incredibly good for you! Okay, maybe not as much fried… but did you even know they could be fried before we said that?

If you’re curious about all the health benefits of blueberries, you’re in luck. We’ve comprised a list of the biggest benefits and even included snippets of a few of our favorite healthy blueberry recipes!

What is a superfood?

“Superfoods” are considered exactly what you might imagine them to be: extraordinarily healthy foods that provide benefits beyond the vast majority of other foods. Essentially, they’re the fruits, veggies, legumes, and other highly nutritious food products that your body loves to digest!

Funny enough, the term “superfood” was first used by a produce company in the early 20th century as a marketing strategy to sell more bananas. While you probably won’t find dietitians and nutritionists using this terminology in their research projects, the concept of “superfoods” has morphed its way into our society, highlighting the best of the best, most nutritious foods.

Clearly, blueberries made the cut. In fact, blueberries top the list as one of the healthiest fruits on our planet! Stick around to learn why blueberries are good for you and various blueberry benefits you probably didn’t even know about!

What is in a single serving of blueberries?

Generally, the recommended serving of blueberries is only between 1/2 cup and 1 cup. Don’t worry, our purple mouths are just as shocked as yours. We won’t judge you for devouring your entire bucket of freshly picked berries. But, for the purpose of clarifying our favorite fruit’s superfood qualities, here are the nutritional facts regarding the consumption of 1 cup (roughly 150 grams) of freshly-picked blueberries (according to blueberry.org):

• 80 Calories
• 5g Total Fat
• 21g Total Carbohydrates
• 4g Dietary Fiber
• 15g Total Sugars
• 1g Protein
• 10mg Calcium
• 4mg Iron
• 110mg Potassium
• 14mg Vitamin C
• 5mg Manganese
• 29mcg Vitamin K

In a whole, blueberries are a great source of fiber, manganese, Vitamin C, and Vitamin K all packaged into an 80-calorie cup. Keep reading to find out just a few of the reasons why your body loves these nutritious contents!

16 Health Benefits of Blueberries

1.  Blueberries are filled with vitamins and minerals

As you can see from the nutritional contents listed above, blueberries contain large amounts of essential vitamins and minerals.

• Vitamin K makes a protein that assists in blood clotting and bone growth.
• Vitamin C is an antioxidant that helps prevent illnesses caused by destructive atoms (also known as free radicals, which are produced when you get exposed to harmful chemicals, radiation, and other toxic sources).
• Manganese is a trace mineral that helps form antioxidants, assists in blood clotting, and metabolizes carbohydrates, glucose, amino acids, and cholesterol (among other benefits).

Blueberries also contain small amounts of iron, zinc, magnesium, calcium, and phosphorus - all of which promote bone health!

2.  Blueberries have TONS of antioxidants

Here, blueberries share the stage with broccoli, spinach, avocados, and other foods your mother told you to eat as a child, as one of the most antioxidant-rich foods! In case you don’t realize how awesome that is, here is the definition of an antioxidant according to the National Center for Complementary and Integrative Health (NCCIH):

“Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.”

Essentially, an antioxidant-rich diet can protect your body against damaging, unstable atoms (free radicals) that can cause premature aging and illnesses like cancer, heart disease, and various other life-threatening diseases. Adding blueberries to your diet is an easy way to boost your antioxidant levels and prevent cell damage caused by free radicals.

3.  Blueberries are GREAT for your heart

Blueberries, among other berries, are known for having high levels of micronutrients called polyphenols that protect your tissues against stress and diseases. Among other illnesses, polyphenols directly protect against heart disease and may help lower blood pressure.

According to a 2010 study, eating just 2 ounces of blueberries daily has been proven to significantly lower blood pressure in patients at risk of having heart attacks.

Shall we say… A blueberry a day keeps the doctor away? Sorry, Apple!

4.  Blueberries promote healthy aging

Since blueberries are so rich in antioxidants, they can assist in the prevention of age-related diseases, promoting healthy aging. From benefits in functional performance as you grow older (through reduction of oxidative stress), to factors that help prevent cardiac infarction, Alzheimer’s disease, and obesity, it is safe to say blueberries contain a lot of powerful age-defying nutrients.

So, stop searching for the fountain of youth and head over to our blueberry farm instead!

5.  Blueberries may improve your cognitive function

Piggybacking off the prevention of age-related diseases, blueberries also play a hand in healthy aging through the improvement of cognitive function (ie. how well your brain works). In 2019, a study found that increasing polyphenols from blueberries (and grapes, in this case) in the diet of cognitively impaired elderly patients greatly increased their cognitive functions. The patients proved to have better episodic memory!

So, next time you lose your keys, grab a handful of freshly picked blueberries, and… no, we’re just kidding. Blueberries probably won’t help you find your keys, but they ARE proven to enhance cognitive function for adults with high cognitive impairments.

But hey, it wouldn’t hurt to snack on some blueberries while you’re shuffling through the pillows!

6. Blueberries may prevent or slow the growth of cancer

You may already be aware that a healthy diet is a way to prevent many diseases, including some cancers. But did you ever consider that blueberries could have an impact on the disease that poses one of the biggest threats to our health?

While clinical trials are ongoing, scientific research shows promising signs that the health benefits of blueberries extend to preventing or slowing the growth of certain cancer cells.

There’s a way to go, but it’s wonderful that the humble blueberry could be a symbol of hope.

7.  Blueberries aid digestion

If you’ve ever suffered from tummy trouble, you may want to grab a tub of blueberries.

This time, the health benefits of blueberries come in the form of the insoluble fiber contained in our favorite blue fruits. This type of fiber helps with constipation.

Not only this, but blueberries contain a compound that can prevent “bad” bacteria, like Salmonella and Staphylococcus, from growing in our guts.

So if blueberries love our guts so much, we can love them right back.

8.  Blueberries are great for our guts

We already know that blueberries love our guts, but let's take that one step further.

There are a lot of ways to promote healthy gut bacteria – they’re the bacterial "good guys"! We need healthy gut flora and eating blueberries is one way to promote it. And because they are so rich in prebiotics, they’re great for maintaining the “good” bacteria in your gut and colon.

Want more gut goodness? You got it! Blueberries have potent anti-inflammatory properties that can also change the bacterial properties in the gut to help reduce inflammation.

Blueberries really are the gut gift that keeps giving.

9.  Blueberries can help with weight loss

We’ve already used the words “insoluble fiber” but we’ll use them again, and we’re not sorry.

This time the fiber that blueberries provide can help you maintain a healthy weight. They can also help you lose some weight if that’s what you’re trying to achieve.

You want to know how, right? The insoluble fiber we talked about? It slows your digestion and helps you feel fuller for longer. Now, those sneaky trips to the fridge are allowed – if you’re grabbing a handful of blueberries.

10.  Blueberries may help prevent UTIs

Blueberries contain vitamin C and PACs (proanthocyanidins), both of which may help prevent urinary tract infections.

Vitamin C may make your urine more acidic and therefore provide a less attractive site for the "bad" bacterial growth that causes UTIs. Whereas, the PACs contained in blueberries may make it harder for "bad" bacteria to adhere to the bladder wall and so prevent infection from occurring.

Staying hydrated is another key way to keep your urinary tract healthy. But many people find it difficult to increase their water intake. If that’s you, blend blueberries and water for a healthy smoothy and a healthier urinary tract.

11.  Blueberries help keep you looking younger for longer

Forget the expensive creams, blueberries can help you look younger from the inside out.

The same free radicals that can speed up the aging processes in the body can also have the same effect on your skin and hair.

Blueberries’ high levels of antioxidants block these nasty free radicals from entering the body. This means they can’t cause as much oxidative stress which triggers dry skin and wrinkles.

And, because blueberries contain B-12, they can prevent your hair from losing pigmentation. In other words, they help prevent gray hair!

12.  Blueberries help you maintain healthy bones

If you go back to the list of a blueberry’s vitamins and minerals, you’ll see calcium, iron, manganese, magnesium, and vitamin K.

All these elements help to maintain the health and strength of your bones.

Vitamin K also helps your body absorb calcium which, as we know, is an essential mineral for bone health.

Don’t let us stop you from giving your skeleton some blueberry benefits!

13.  Blueberries prevent diabetes

There’s plenty of scientific research which shows blueberries can help control blood sugar levels in people with diabetes. The anthocyanins which make blueberries blue also helps people process glucose more efficiently. This means our blood sugar levels stay more consistent.

As well as this, a study in the British Medical Journal states that three servings of blueberries per week can reduce the risk of type 2 diabetes by as much as 7%.

Blueberries have a glycemic index of 53. So, if you’re on a GI diet, they’re considered low. If you needed another reason to eat more blueberries, this is it!

14.  Blueberries help fight stress and improve mood

Nutritionists and dieticians have been promoting the relationship between diet and mood for some time. Jodi Godfrey, MS, RD, a health and nutrition educator, states, "There is a clear and important connection between the brain and the gut.”

Vitamin C is once again the hero of this particular health benefit of blueberries. In fact, both antioxidants and vitamin C pack a powerful punch in reducing AND preventing anxiety.

And the sweetness in blueberries acts as a healthier option for those who reach for sugar snacks when feeling low. This can help prevents the weight gain sometimes associated with depression.

15.  Blueberries can help heal wounds and reduce inflammation

Did you know blueberries can help to heal wounds, minor burns, and inflammation?

It’s true! The high content of vitamins C and K in blueberries provides a brilliant bodily resource for wound healing.

Also, the inflammation that’s caused by cuts and abrasions can be reduced by blueberries' high levels of antioxidants. These antioxidants fight the oxidative stress which is caused when skin is damaged.

Despite what you may have heard, though, don’t apply blueberries directly onto open wounds as this could lead to a bacterial infection.

16.  Blueberries can improve vision

We’ve covered so many health benefits of blueberries but they’re a fruit that just keeps giving – including helping us see clearer.

Blueberries' antioxidant, anti-inflammatory, and collagen-stabilizing properties support healthy eye function. They do this by strengthening the blood vessels in the back of the eyes.

The anthocyanins in blueberries also prevent blockages in the arteries and assists the flow of oxygen to the retina.

You may have been taught that carrots help you see in the dark, but blueberries do, too!

If you ever doubted the health benefits of blueberries, this list will have put those doubts to bed.

So, go grab yourself some blueberries and munch your way to better health.

How To Add A Blueberry Boost to Your Life

Simply cramming a handful of blueberries into our mouths works for us! But if you are more genteel, we’ve got some great ideas about how you can incorporate these wonderful berries into your world.

Here are several awesome ideas to help you get more health-boosting blueberries into your daily diet:

• Add some fresh, frozen, or dried blueberries into your cereals or oatmeal. Hot or cold, they are tasty either way!
• Top your pancakes or ice cream with a handful blueberries or boil them with some maple syrup and cinnamon to make a delicious and healthy blueberry syrup to pour on top.
• Blueberries are great mixed with a nice vinaigrette salad dressing and add some fun color and flavor to your salads.
• Mix some beautiful blueberries into a fruit salad! You can do an all berry salad with blueberries, strawberries, raspberries, and blackberries, or mix those sweet little blue balls into a melon salad with watermelon, honeydew, and cantaloupe.
• Blueberries with yogurt are a match made in heaven with tons of prebiotics and probiotics for optimal gut health benefits! Enjoy plain or with a drizzle of raw honey. Or blend into a filling, drinkable smoothie with other fruits and leafy greens, if you're needing an easy way to sneak in more greens.
• Homemade blueberry kefir is another prebiotic and probiotic powerhouse, and it's easier to make than you might think! Just add kefir grains to milk, let it ferment at room temp for 8-24 hours, then strain out the kefir and blend in the blueberries. Click here to grab your kefir grains and give it a try! Your grains can be reused over and over for years to come.
• Fold blueberries into just about any baked good, including muffins, cakes, tarts, bars, oat bakes, scones, and more. Try our famous healthy lemon blueberry Greek yogurt muffins - a Saturday morning breakfast favorite and the fluffiest gluten-free muffins you've ever tasted!
• Not only can you bake them in, but blueberries are also great served as a fresh topping on coffee cake, cheesecake, or brownies.
• Did you know you can even make blueberry cookies?! Click here to check out a fun blueberry cookie recipe sure to please the kids.
• Finally, use blueberries to make jam, jellies, and sauces to enjoy on toast, dress up your dessert, or even to serve with a main dish like grilled meat, fish, or poultry.

FAQ

How many blueberries should you eat in a day?

According to the U.S. Department of Agriculture, adult women should consume around 1.5 to 2 cups of fruit daily, and men should consume 2 to 2.5 cups. We say, eat the whole bucket.

(Just kidding!)

Are blueberries the healthiest fruit?

Sure, we might be biased when we say blueberries are the BEST fruit, but it is proven BY SCIENCE that blueberries are one of the healthiest fruits for humans! From our research, there is technically not one fruit that is healthier than all the rest, but blueberries definitely rank among the top contenders! From promoting healthy aging to preventing heart disease, blueberry benefits are seemingly endless.

Where can I find organic blueberries?

To enjoy maximum health benefits from your blueberries, it's always best to choose organic! Most grocery stores carry organic blueberries, but where is the fun in that? Come out to Legacy Blueberry Farm when it's blueberry season for all the blueberry-picking fun you can imagine! Our family-owned blueberry farm welcomes you with open arms.

Keep up with the latest events, blueberry growing tips, and delicious recipes by subscribing to our Legacy Blueberry Farm newsletter today!