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<\/figure>\n\n\n\n<\/a><\/a>1. Blueberries Are Low in Calories But High in Nutrients<\/h2>\n\n\n\nThe blueberry bush (Vaccinium<\/em> sect. Cyanococcus<\/em>) is a flowering shrub that produces berries with a bluish, purple hue \u2014 also known as blueberries.<\/p>\n\n\n\nIt is closely related to similar shrubs, such as those that produce cranberries and huckleberries.<\/p>\n\n\n\n
Blueberries are small \u2014 around 0.2\u20130.6 inches (5\u201316 millimeters) in diameter \u2014 and feature a flared crown at the end.<\/p>\n\n\n\n
They are green in color when they first appear, then deepen to purple and blue as they ripen.<\/p>\n\n\n\n
The two most common types are:<\/p>\n\n\n\n
- Highbush blueberries:<\/strong> The most common cultivated variety in the US.<\/li>
- Lowbush or \u201cwild\u201d blueberries:<\/strong> Typically smaller and richer in some antioxidants.<\/li><\/ul>\n\n\n\n
Blueberries are among the most nutrient-dense<\/a> berries. A 1-cup (148-gram) serving of blueberries contains (1<\/a>):<\/p>\n\n\n\n- Fiber:<\/strong> 4 grams<\/li>
- Vitamin C:<\/strong> 24% of the RDI<\/li>
- Vitamin K:<\/strong> 36% of the RDI<\/li>
- Manganese:<\/strong> 25% of the RDI<\/li>
- Small amounts of various other nutrients<\/li><\/ul>\n\n\n\n
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates<\/a>.<\/p>\n\n\n\nCalorie for calorie, this makes them an excellent source of several important nutrients.<\/p>\n\n\n\n
SUMMARY<\/strong>The blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>2. Blueberries are the King of Antioxidant Foods<\/h2>\n\n\n\nAntioxidants<\/a> protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer (2Trusted Source<\/a>, 3Trusted Source<\/a>).<\/p>\n\n\n\nBlueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4Trusted Source<\/a>, 5Trusted Source<\/a>, 6Trusted Source<\/a>).<\/p>\n\n\n\nThe main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.<\/p>\n\n\n\n
One group of flavonoids in particular \u2014 anthocyanins \u2014 is thought to be responsible for much of these berries\u2019 beneficial health effects (7Trusted Source<\/a>).<\/p>\n\n\n\nBlueberries have been shown to directly increase antioxidant levels in your body (8Trusted Source<\/a>, 9Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong>Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries\u2019 antioxidant with the greatest impact.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer<\/h2>\n\n\n\nOxidative 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<\/a>).<\/p>\n\n\n\nDNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer<\/a> (11Trusted Source<\/a>).<\/p>\n\n\n\nBecause blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.<\/p>\n\n\n\n
In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple<\/a> juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12Trusted Source<\/a>).<\/p>\n\n\n\nThese findings agree with smaller studies that use either fresh or powdered blueberries (13Trusted Source<\/a>, 14Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong>Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>4. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged<\/h2>\n\n\n\nOxidative damage is not limited to your cells and DNA.<\/p>\n\n\n\n
It is also problematic when your \u201cbad\u201d LDL cholesterol is oxidized.<\/p>\n\n\n\n
In fact, oxidation of \u201cbad\u201d LDL cholesterol is a crucial step in the heart disease process.<\/p>\n\n\n\n
The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart<\/a> (15Trusted Source<\/a>).<\/p>\n\n\n\nA daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16Trusted Source<\/a>).<\/p>\n\n\n\nAnother study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of \u201cbad\u201d LDL cholesterol (17Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong>The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to \u201cbad\u201d LDL cholesterol.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>5. Blueberries May Lower Blood Pressure<\/h2>\n\n\n\nBlueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease.<\/p>\n\n\n\n
In an eight-week study, obese people who had had a high risk of heart disease noted a 4\u20136% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day (18Trusted Source<\/a>).<\/p>\n\n\n\nOther studies have observed similar effects \u2014 especially for postmenopausal women (19Trusted Source<\/a>, 20Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong>Regular blueberry intake is tied to lower blood pressure in numerous studies.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>6. Blueberries May Help Prevent Heart Disease<\/h2>\n\n\n\nWhile eating blueberries may lower blood pressure and oxidized LDL cholesterol, it\u2019s important to keep in mind that these are risk factors \u2014 not actual diseases.<\/p>\n\n\n\n
It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world\u2019s leading cause of death (21Trusted Source<\/a>).<\/p>\n\n\n\nA study in 93,600 nurses found that those with the highest intake of anthocyanins \u2014 the main antioxidants in blueberries \u2014 were at a 32% lower risk of heart attacks compared to those with the lowest intake (22Trusted Source<\/a>).<\/p>\n\n\n\nBecause this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk.<\/p>\n\n\n\n
More studies are needed before any claims can be made.<\/p>\n\n\n\n
SUMMARY<\/strong>Some evidence indicates that eating fruits rich in anthocyanins \u2014 such as blueberries \u2014 is associated with a reduced risk of heart attacks.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>7. Blueberries Can Help Maintain Brain Function and Improve Memory<\/h2>\n\n\n\nOxidative stress can accelerate your brain\u2019s aging process, negatively affecting brain function.<\/p>\n\n\n\n
According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23Trusted Source<\/a>, 24Trusted Source<\/a>).<\/p>\n\n\n\nThey appear to benefit aging neurons, leading to improvements in cell signaling.<\/p>\n\n\n\n
Human studies have also yielded promising results.<\/p>\n\n\n\n
In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function<\/a> (25Trusted Source<\/a>).<\/p>\n\n\n\nA six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years (26Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong>The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>8. Anthocyanins in Blueberries May Have Anti-Diabetes Effects<\/h2>\n\n\n\nBlueberries provide moderate amounts of sugar compared to other fruits.<\/p>\n\n\n\n
One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1<\/a>).<\/p>\n\n\n\nHowever, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control<\/a>.<\/p>\n\n\n\nResearch suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract (27Trusted Source<\/a>, 28Trusted Source<\/a>, 29<\/a>).<\/p>\n\n\n\nIn a study in 32 obese people with insulin resistance<\/a>, two blueberry smoothies daily caused major improvements in insulin sensitivity (30Trusted Source<\/a>).<\/p>\n\n\n\nImproved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world\u2019s biggest health problems.<\/p>\n\n\n\n
SUMMARY<\/strong>Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>9. May Help Fight Urinary Tract Infections<\/h2>\n\n\n\nUrinary tract infections<\/a> (UTIs) are a common problem for women.<\/p>\n\n\n\nIt is widely known that cranberry juice can help prevent these types of infections.<\/p>\n\n\n\n
Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31Trusted Source<\/a>).<\/p>\n\n\n\nThese substances are called anti-adhesives and help prevent bacteria like E. coli<\/em> from binding to the wall of your bladder.<\/p>\n\n\n\nBlueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong>Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder, which may help prevent UTIs.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>10. Blueberries May Reduce Muscle Damage After Strenuous Exercise<\/h2>\n\n\n\nStrenuous exercise<\/a> can lead to muscle soreness and fatigue.<\/p>\n\n\n\nThis is driven partly by local inflammation<\/a> and oxidative stress in your muscle tissue (33Trusted Source<\/a>).<\/p>\n\n\n\nBlueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.<\/p>\n\n\n\n
In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong>One study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed.<\/p><\/blockquote>\n\n\n\n<\/a><\/a>The Bottom Line<\/h2>\n\n\n\n
It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.<\/p>\n\n\n\n
Blueberries are small \u2014 around 0.2\u20130.6 inches (5\u201316 millimeters) in diameter \u2014 and feature a flared crown at the end.<\/p>\n\n\n\n
They are green in color when they first appear, then deepen to purple and blue as they ripen.<\/p>\n\n\n\n
The two most common types are:<\/p>\n\n\n\n
- Highbush blueberries:<\/strong> The most common cultivated variety in the US.<\/li>
- Lowbush or \u201cwild\u201d blueberries:<\/strong> Typically smaller and richer in some antioxidants.<\/li><\/ul>\n\n\n\n
Blueberries are among the most nutrient-dense<\/a> berries. A 1-cup (148-gram) serving of blueberries contains (1<\/a>):<\/p>\n\n\n\n
- Fiber:<\/strong> 4 grams<\/li>
- Vitamin C:<\/strong> 24% of the RDI<\/li>
- Vitamin K:<\/strong> 36% of the RDI<\/li>
- Manganese:<\/strong> 25% of the RDI<\/li>
- Small amounts of various other nutrients<\/li><\/ul>\n\n\n\n
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates<\/a>.<\/p>\n\n\n\n
Calorie for calorie, this makes them an excellent source of several important nutrients.<\/p>\n\n\n\n
SUMMARY<\/strong>The blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>2. Blueberries are the King of Antioxidant Foods<\/h2>\n\n\n\n
Antioxidants<\/a> protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer (2Trusted Source<\/a>, 3Trusted Source<\/a>).<\/p>\n\n\n\n
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4Trusted Source<\/a>, 5Trusted Source<\/a>, 6Trusted Source<\/a>).<\/p>\n\n\n\n
The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.<\/p>\n\n\n\n
One group of flavonoids in particular \u2014 anthocyanins \u2014 is thought to be responsible for much of these berries\u2019 beneficial health effects (7Trusted Source<\/a>).<\/p>\n\n\n\n
Blueberries have been shown to directly increase antioxidant levels in your body (8Trusted Source<\/a>, 9Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong>Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries\u2019 antioxidant with the greatest impact.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer<\/h2>\n\n\n\n
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<\/a>).<\/p>\n\n\n\n
DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer<\/a> (11Trusted Source<\/a>).<\/p>\n\n\n\n
Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.<\/p>\n\n\n\n
In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple<\/a> juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12Trusted Source<\/a>).<\/p>\n\n\n\n
These findings agree with smaller studies that use either fresh or powdered blueberries (13Trusted Source<\/a>, 14Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong>Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>4. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged<\/h2>\n\n\n\n
Oxidative damage is not limited to your cells and DNA.<\/p>\n\n\n\n
It is also problematic when your \u201cbad\u201d LDL cholesterol is oxidized.<\/p>\n\n\n\n
In fact, oxidation of \u201cbad\u201d LDL cholesterol is a crucial step in the heart disease process.<\/p>\n\n\n\n
The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart<\/a> (15Trusted Source<\/a>).<\/p>\n\n\n\n
A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16Trusted Source<\/a>).<\/p>\n\n\n\n
Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of \u201cbad\u201d LDL cholesterol (17Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong>The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to \u201cbad\u201d LDL cholesterol.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>5. Blueberries May Lower Blood Pressure<\/h2>\n\n\n\n
Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease.<\/p>\n\n\n\n
In an eight-week study, obese people who had had a high risk of heart disease noted a 4\u20136% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day (18Trusted Source<\/a>).<\/p>\n\n\n\n
Other studies have observed similar effects \u2014 especially for postmenopausal women (19Trusted Source<\/a>, 20Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong>Regular blueberry intake is tied to lower blood pressure in numerous studies.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>6. Blueberries May Help Prevent Heart Disease<\/h2>\n\n\n\n
While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it\u2019s important to keep in mind that these are risk factors \u2014 not actual diseases.<\/p>\n\n\n\n
It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world\u2019s leading cause of death (21Trusted Source<\/a>).<\/p>\n\n\n\n
A study in 93,600 nurses found that those with the highest intake of anthocyanins \u2014 the main antioxidants in blueberries \u2014 were at a 32% lower risk of heart attacks compared to those with the lowest intake (22Trusted Source<\/a>).<\/p>\n\n\n\n
Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk.<\/p>\n\n\n\n
More studies are needed before any claims can be made.<\/p>\n\n\n\n
SUMMARY<\/strong>Some evidence indicates that eating fruits rich in anthocyanins \u2014 such as blueberries \u2014 is associated with a reduced risk of heart attacks.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>7. Blueberries Can Help Maintain Brain Function and Improve Memory<\/h2>\n\n\n\n
Oxidative stress can accelerate your brain\u2019s aging process, negatively affecting brain function.<\/p>\n\n\n\n
According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23Trusted Source<\/a>, 24Trusted Source<\/a>).<\/p>\n\n\n\n
They appear to benefit aging neurons, leading to improvements in cell signaling.<\/p>\n\n\n\n
Human studies have also yielded promising results.<\/p>\n\n\n\n
In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function<\/a> (25Trusted Source<\/a>).<\/p>\n\n\n\n
A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years (26Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong>The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>8. Anthocyanins in Blueberries May Have Anti-Diabetes Effects<\/h2>\n\n\n\n
Blueberries provide moderate amounts of sugar compared to other fruits.<\/p>\n\n\n\n
One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1<\/a>).<\/p>\n\n\n\n
However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control<\/a>.<\/p>\n\n\n\n
Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract (27Trusted Source<\/a>, 28Trusted Source<\/a>, 29<\/a>).<\/p>\n\n\n\n
In a study in 32 obese people with insulin resistance<\/a>, two blueberry smoothies daily caused major improvements in insulin sensitivity (30Trusted Source<\/a>).<\/p>\n\n\n\n
Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world\u2019s biggest health problems.<\/p>\n\n\n\n
SUMMARY<\/strong>Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>9. May Help Fight Urinary Tract Infections<\/h2>\n\n\n\n
Urinary tract infections<\/a> (UTIs) are a common problem for women.<\/p>\n\n\n\n
It is widely known that cranberry juice can help prevent these types of infections.<\/p>\n\n\n\n
Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31Trusted Source<\/a>).<\/p>\n\n\n\n
These substances are called anti-adhesives and help prevent bacteria like E. coli<\/em> from binding to the wall of your bladder.<\/p>\n\n\n\n
Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong>Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder, which may help prevent UTIs.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>10. Blueberries May Reduce Muscle Damage After Strenuous Exercise<\/h2>\n\n\n\n
Strenuous exercise<\/a> can lead to muscle soreness and fatigue.<\/p>\n\n\n\n
This is driven partly by local inflammation<\/a> and oxidative stress in your muscle tissue (33Trusted Source<\/a>).<\/p>\n\n\n\n
Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.<\/p>\n\n\n\n
In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong>One study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed.<\/p><\/blockquote>\n\n\n\n
<\/a><\/a>The Bottom Line<\/h2>\n\n\n\n
- Vitamin C:<\/strong> 24% of the RDI<\/li>
- Lowbush or \u201cwild\u201d blueberries:<\/strong> Typically smaller and richer in some antioxidants.<\/li><\/ul>\n\n\n\n