Have you ever wondered about the health effects of those tiny blue bursts of flavor you sprinkle on your cereal or toss into your smoothies? According to a study published in 2021, blueberries are praised for their many health benefits; This is no surprise, considering it contains a ton of vitamins, minerals, and more antioxidants than other fruits. molecules.
So what happens to your body when you eat blueberries every day? Is there any harm in eating too much? Let’s uncover the nutritional value of blueberries, their potential health benefits and drawbacks of daily consumption, and how you can enjoy them as part of a healthy diet.
Illustrated Recipe: Lemon-Blueberry Overnight Oats Recipe
Photographer: Stacy K. Allen, Props: Julia Bayless, Food stylist: Ana Kelley
Health Benefits of Blueberries
You Can Reduce Your Risk of Chronic Disease
Blueberries are loaded with anthocyanins, which are known to help reduce the risk of chronic disease. According to a review conducted in 2020 Developments in the Field of NutritionThese compounds combat oxidative stress and inflammation, two important factors in the development of chronic disease.
Brittany Lubeck, RD, a registered dietitian and nutrition writer, confirms: Healthy eating“Consumption of blueberries may help reduce the risk of some diseases and conditions, such as heart disease, type 2 diabetes, and cognitive decline. This is thought to be due to the presence of anthocyanins (powerful pigments and antioxidants) in blueberries.
Your Blood Pressure and Cholesterol May Be Low
Powerful plant compounds in blueberries may also lower blood pressure. A study conducted in 2023 American Journal of Clinical Nutrition It showed that when participants ate about 3/4 cup of blueberries per day, their blood pressure decreased.
The fiber in blueberries may also contribute to reducing cholesterol levels. 2020 review Developments in the Field of Nutrition suggests that blueberries’ powerful plant compounds may lower LDL (“bad”) cholesterol and raise HDL (good) cholesterol. The same review notes studies reporting a reduction in arterial stiffness with regular consumption of blueberries, which in turn lowers blood pressure.
You May Have Better Cognitive Function
In the previously mentioned study American Journal of Clinical NutritionCognitive functions also improved when participants ate about 3/4 cup of blueberries per day, the researchers noted. When your blood vessels are relaxed and not constricted, more blood flows to your brain. This helps you think better. Antioxidants in blueberries also play a role in this.
You Can Recover from Your Workout Faster
There is a temporary increase in inflammation when you exercise intensely. This is partly because you break down muscle tissue when you exercise; It’s almost like a muscle injury. But blueberries can help with this.
A study conducted in 2023 Scientific Reports They found that when adults who were not used to exercise exercised for 90 minutes and also ate one cup of blueberries a day for 18 days, pro-inflammatory compounds decreased compared to those who did not eat blueberries.
You Can Improve Your Vision
Blueberries provide vitamins C and A, which are essential for maintaining good vision and potentially reducing the risk of age-related macular degeneration, according to a 2019 review. Antioxidants.
“Blueberries are rich in flavonoids, which have been associated with a lower risk of cataracts and macular degeneration,” adds Lubeck.
You Can Digest Better
Blueberries are a good source of fiber; It is an essential nutrient that promotes regularity, prevents constipation and maintains a healthy gut. “A fiber-rich diet has been associated with better overall metabolic and digestive health,” says Lubeck.
You Can Improve Your Skin Health
Blueberries’ antioxidants, such as vitamin A and retinol, protect your skin against premature aging by fighting free radicals. They can also have smoother, tighter skin by increasing collagen production, according to a 2023 review. antioxidants.
“Consuming blueberries (through food or supplements) may benefit aging skin,” says Lubeck. “The antioxidants in blueberries fight free radicals that can damage the skin and accelerate the rate of aging.”
Relating to: 10 Collagen-Rich Foods to Add to Your Diet
You Can Reduce Chronic Inflammation
Chronic inflammation is the cause of most chronic diseases. Fortunately, according to a 2021 review, blueberries are full of anti-inflammatory compounds that help combat underlying health issues. nutrients.
“Blueberries contain more polyphenols than other berries,” says Lubeck. “Polyphenols are phytonutrients with anti-inflammatory properties. Several studies have found that blueberries may reduce inflammation caused by obesity, which may improve overall metabolic health.
You May Get Fewer Infections
A review published in 2021 Clinical Nutrition ESPEN He pointed out that the polyphenols (anthocyanins, flavonoids, and phenolic acids) found in blueberries have antibacterial and antiviral properties that can help prevent and fend off viral infections.
“Anthocyanins in blueberries can be used to treat and prevent urinary tract infections. Research shows that anthocyanins extracted from blueberries inhibit types of urinary tract infection (UTI) bacteria. These antioxidants can fight bacteria that can lead to urinary tract infection,” explains Lubeck.
You May Have More Stable Blood Sugar
The fiber and polyphenols in blueberries may also help manage blood sugar, according to a 2023 review. Journal of Nutritional Biochemistry . This is partly because anthocyanins, the plant compounds that give blueberries their dark blue color, have been shown to increase insulin sensitivity. This allows your cells to more easily take glucose from the blood to use as energy, so your pancreas doesn’t need to release as much insulin.
Blueberries are also considered a low glycemic index food, ranking around 53 on the glycemic index (GI) scale. This means they won’t raise your blood sugar like something that ranks higher on the GI scale.
Nutritional Values of Blueberries
Blueberries are nature’s bite-sized treat packed with nutritional benefits, containing many vitamins and antioxidants. According to the USDA, one cup (150 grams) of blueberries contains:
- Calorie: 86
- Total carbohydrates: 22g
- Dietary fiber: 4g
- Total Sugars: 15g
- Protein: 1g
- Total fat: 0g
- Saturated fat: 0g
- Sodium: 2mg
- Potassium: 116 mg
- C vitamin: 15mg
- Vitamin K: 29 µg
- Vitamin A: 5 µg
Are blueberries safe for everyone to eat?
While it’s clear that blueberries make a healthy addition to any diet, they may not be suitable for those with sensitivities or allergies. According to a 2022 study, blueberries contain salicylates, natural chemicals found in aspirin, and many fruits and vegetables. Frontiers in Plant Science. These chemicals can cause problems for those with salicylate sensitivity.
According to StatPearls, if you have a salicylate sensitivity, you may experience adverse reactions such as headaches, digestive issues or skin problems after consuming foods containing salicylates.
5 Ways to Enjoy Blueberries
“While it’s easy to grab a handful of fresh blueberries, there are many other ways to eat more blueberries,” says Lubeck.
Top Grain, Oatmeal, or Yogurt
One of the simplest and most delicious ways to enjoy blueberries is to sprinkle them over your morning cereal, oatmeal, or yogurt. Their natural sweetness provides a healthy dose of antioxidants and essential nutrients while providing the perfect complement to these breakfast staples. Try our Blueberry-Oatmeal Breakfast Muffins for a delicious and nutritious breakfast.
Add to Smoothies
Throw a handful of blueberries into the blender with your favorite berries, yogurt, or greens. It enhances the flavor and adds nutritional value to your smoothie. The natural sweetness of blueberries helps reduce the need for added sugar in your mixes. Check out these Healthy Blueberry Smoothie Recipes for inspiration.
Include in Baked Goods
Blueberries can boost the flavor and nutrition of your baked goods. Muffins, pancakes, and even breads benefit from the nutritional profile of blueberries. Next time you have a craving for muffins, make these Low Carb Blueberry Muffins instead of going the store-bought route.
Use in Homemade Jam
Making homemade blueberry jam is a great way to enjoy blueberries all year round. You can make your toast, pancakes or sandwiches have a healthier spread by checking the ingredients and sugar content. Try our Grilled Halloumi Cheese with Blueberry-Balsamic Jam for inspiration and try to tell us you don’t love it.
Add to Fresh Salads
Sprinkle blueberries over fresh salads to combine sweetness with tangy dressings and vibrant greens. It works well with a variety of salad ingredients, including blueberries, feta, nuts, and vinaigrette, creating a delicious balance of flavor and texture. If you’re looking for a recipe, try our Summer Blueberry Salad with Toasted Pecans and Feta Cheese. You will not regret it.
Frequently Asked Questions
How many blueberries can you eat a day?
In general, adding 1/2 to 1 cup of fresh or frozen blueberries to your daily diet is a healthy and reasonable amount. Even 1/3 cup per day has been associated with a reduced risk of disease. This amount provides significant amounts of antioxidants, vitamins and fiber.
Can you eat too many blueberries?
While blueberries are a wonderful fruit like all things, too much of a good thing is still too much. Eating more than one cup at a time may cause some gastrointestinal discomfort. It may also raise your blood sugar.
Do blueberries have a detox effect on your body?
Blueberries don’t have a magical detox effect, but they do offer some health benefits. They are rich in antioxidants such as anthocyanins, which can help protect your cells from oxidative damage.
Are blueberries good for body fat?
Blueberries are low in calories and full of fiber, which can help you feel full and full. Additionally, the antioxidants in blueberries support overall health, which may help maintain a healthy body weight. However, diet and lifestyle factors, such as overall calorie intake and physical activity, play a more important role in managing body fat than any single food.
Underline
Blueberries can be excellent for your health due to their rich content of nutrients such as vitamins, fiber, and antioxidants. They can reduce the risk of chronic disease, improve vision, improve digestion and support overall health. Additionally, the antioxidants in blueberries may help protect your skin from premature aging and reduce your risk of chronic disease by helping to relieve chronic inflammation. However, if you are sensitive to salicylates, blueberries may cause adverse reactions.
To enjoy blueberries daily, you can include them in your diet by adding them to cereals, smoothies, baked goods, homemade jams or fresh salads.
Relating to: The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian