Top 7 Health Benefits of Blueberries
This vibrant berry may be tiny, but each serving packs a serious punch when it comes to nutrition. Often overlooked and overshadowed by more exotic types of berries, blueberries remain one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhancing brain health to keep your heart strong. Plus, in addition to the long list of health benefits of blueberries, these fruits are also super sweet, low-calorie and delicious.
Need any more convincing on why you should add this flavorful berry into your diet? Keep reading to learn about the health benefits of blueberries, and top superfood into your day.
Top 7 Health Benefits of Blueberries
Wondering about the health benefits of blueberries and how they’re beneficial? Here are the top seven health benefits of blueberries:
- High in Antioxidants
- Help Fight Cancer
- Amp Up Weight Loss
- Boost Brain Health
- Alleviate Inflammation
- Support Digestion
- Promote Heart Health
1. High in Antioxidants
Antioxidants are compounds that fight harmful free radicals and provide a myriad of health benefits. In fact, antioxidants not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes. (1) (2)
Wild blueberries are especially high in antioxidants. (3) A study in the British Journal of Nutrition, for example, found that supplementing participants with wild blueberry powder increased serum antioxidant status by 8.5 percent after just one hour. (4)
2. Help Fight Cancer
3. Amp Up Weight Loss
Take a look at the blueberry nutrition profile, and you’ll quickly see why this nutrient-packed berry is great if you’re looking to lose weight fast. It’s low in calories but provides a whopping 3.6 grams of fibre per cup, fulfilling up to 14 per cent of your daily fibre needs with just one serving.
4. Boost Brain Health
One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition. (10) (11)
5. Alleviate Inflammation
Although inflammation is a normal immune response that helps protect your body from illness and injury, chronic inflammation is at the root of most diseases. In fact, inflammation is thought to contribute to a wide range of conditions, including cancer, autoimmune conditions, heart disease and even depression. (12)
6. Support Digestion
With 3.6 grams of fibre in each cup, including a serving or two of blueberries can help you meet your fibre needs while also promoting regularity and healthy digestion. (15)
7. Promote Heart Health
Unfortunately, coronary heart disease is one of the leading causes of death, accounting for an estimated 31.5 per cent of all deaths in the United States. (16) High triglycerides, elevated cholesterol and increased blood pressure are just a few of the main risk factors for heart disease that can put a strain on your heart and force it to work harder.
Blueberries are a nutrient-dense food, meaning that there aren’t a lot of calories in blueberries, but they pack in a good amount of vitamins and minerals. The blueberries nutrition profile is especially high in fiber, vitamin K, manganese and vitamin C.
30 grams of dried blueberries contains approximately: (19)
- 84 calories
- 21.4 grams carbohydrates
- 1.1 grams protein
- 0.5 gram fat
- 3.6 grams dietary fiber
- 28.6 micrograms vitamin K (36 percent DV)
- 0.5 milligram manganese (25 percent DV)
- 14.4 milligrams vitamin C (24 percent DV)
- 0.1 milligram vitamin B6 (4 percent DV)
- 0.1 milligram thiamine (4 percent DV)
- 0.1 milligram riboflavin (4 percent DV)
- 0.8 milligram vitamin E (4 percent DV)
- 0.1 milligram copper (4 percent DV)
Final Thoughts on the Health Benefits of Blueberries
- Blueberries are low in calories but loaded with antioxidants, fiber, vitamin K, manganese and vitamin C, along with many other important micronutrients.
- There are many health benefits of blueberries, including improved heart and brain health, increased regularity, reduced inflammation, protection from certain types of cancer, and increased weight loss.
- Opt for organic, fresh blueberries, and enjoy them raw to reap the most rewards in terms of nutrition. Blueberries can also be incorporated into your favorite recipes to add a touch of sweetness.
- In combination with a healthy diet and lifestyle, a serving or two of blueberries each day can supply some major benefits to your health.
Read Next: Lingonberry: The Antioxidant Superberry that Combats Inflammation & More