Blueberries are one of nature’s healthiest fruits! They’re packed with antioxidants, reduce inflammation, fight oxidative stress, help mitigate disease, and more. They’re also a go-to for ‘brain power’ and protecting the vessels of your heart.
Are blueberries good for you? Well the other day at the gym I was discussing that exact same question with another member, which nowadays, is becoming a bit passe. That’s because blueberries, also known as Vaccinium corymbosum, have earned a sterling reputation as one of nature’s healthiest fruits. Like Amla—another powerhouse superfood—they’re 100% bomb!
These tiny berries are packed with antioxidants, vitamins, and minerals that support everything from heart health to brain function. Numerous studies have shown that blueberries can have a positive impact on everything from cognitive performance to reducing inflammation.
But before we deep dive into the top 10 reasons you should ramp them up, here’s exactly what they are:
What Are Blueberries (Precisely)?
Blueberries (scientifically known as Vaccinium corymbosum) are small, round, purple-blue fruits that belong to the Ericaceae family. They are native to North America but are now cultivated worldwide. From a botanical perspective, blueberries are classified as “true berries” because they develop from a single ovary and have a fleshy pericarp (the fruit’s outer layer) that surrounds the seeds. They contain a variety of bioactive compounds, including flavonoids—particularly anthocyanins, which give them their distinctive color.
These anthocyanins are potent antioxidants that help protect the body’s cells from oxidative stress and inflammation. Additionally, blueberries are rich in vitamins (such as vitamin C and K), minerals (such as manganese), fiber, and scores of phytonutrients. The fruit’s composition also includes a significant amount of water (around 85%) and natural sugars, making them low in calories while providing tons of beneficial nutrients. When measured by their Oxygen Radical Absorbance Capacity (ORAC) value—they’re one of the highest among fruits.
This makes them a particularly powerful tool for combatting oxidative damage and supporting overall health. To help you understand why you should ramp them up, here are the top 10 science-backed reasons they rock.
Top 10 Reasons to Eat Blueberries
The following list outlines the top 10 reasons to boost your blueberry intake:
1. Rich in Antioxidants
Blueberries are packed with antioxidants, particularly anthocyanins, which help neutralize free radicals and reduce oxidative stress. A 2013 study in the Journal of Nutritional Biochemistry found that anthocyanins in blueberries significantly reduce oxidative damage in cells, helping to protect the body from the harmful effects of aging and disease.
2. Brain Health
Consuming blueberries may improve cognitive function and slow age-related decline. A study published in Frontiers in Aging Neuroscience found that older adults who consumed blueberry juice daily showed improved memory and cognitive performance after just 12 weeks. The antioxidants in blueberries help to reduce brain inflammation and oxidative stress, which are associated with cognitive decline.
They’re also known as a ‘brain food’ for their ability to produce neurogenesis, a process that forms new neurons in the hippocampus. Studies have shown that flavonoids in blueberries called anthocyanins can cross the blood-brain barrier and boost cognition, memory, and cellular function. They’re also packed with antioxidants, polyphenols, and tons of brain-boosting phytochemicals.
According to one report, “When adding just one daily cup of blueberries to the diets of older adults, researchers found improvements in their long-term memory and some other aspects of cognition. The cognitive improvements in the older adults were also correlated with blueberry consumption via advanced brain scan technology.“
And when it comes to children, they’re a win: “In children, researchers found that cognitive performance improved “across all measures,” and the more berries, the better. Importantly, the improvements were found within hours of just one meal with blueberries, not after 12 weeks of eating berries every day.”
Which certainly speaks to the benefits of eating them in smoothies, porridge, granola, muffins, breads, and more.
Scientific American reports that “Emerging research suggests that compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function, including reasoning skills, decision making, verbal comprehension and numerical ability.”
3. Heart Health
Blueberries have been shown to improve heart health by reducing risk factors such as high blood pressure and cholesterol. A study published in The Journal of Nutritional Biochemistry found that daily blueberry consumption helped lower blood pressure and LDL (bad) cholesterol, potentially reducing the risk of heart disease.
They also pack resveratrol, quercetin, phenols, and vitamin E, and that’s in addition to all the fiber and other heart-healthy constituents onboard. According to one report, the polyphenol anthocyanins in blueberries are “associated with a reduction in the risk of cardiovascular disease. These observational findings are supported by a number of randomized-controlled trials showing improvements in biomarkers of cardiovascular disease risk.”
Another study found that “women who eat three or more servings of blueberries and strawberries each week may lower their risk of having a heart attack,” while still another notes the following: “Researchers believe that the antioxidants in blueberries work to reduce the buildup of “bad” LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke. Studies conducted at the USDA Human Nutrition Center have found that blueberries rank No. 1 in antioxidant activity when compared with 40 other fresh fruits and vegetables.”
4. Anti-Inflammatory
Chronic inflammation is a major factor in many health issues, including arthritis and heart disease. A study in the Journal of Nutritional Science demonstrated that blueberries can reduce markers of inflammation in the body, thanks to their high levels of anti-inflammatory compounds like anthocyanins and flavonoids.
5. Improves Digestion
Blueberries are rich in dietary fiber, which promotes healthy digestion and regular bowel movements. A 2015 study published in the Journal of Food Science found that the fiber in blueberries helps support gut health by promoting beneficial bacteria in the intestines, improving digestion.
According to Dr. Michael Greger, “Eating blueberries can so feed our good bacteria that eating them is like taking a natural probiotic, a win-win all around.”
6. Supports Weight Loss
Low in calories but high in fiber, blueberries are a satisfying and healthy snack. A study published in The International Journal of Obesity found that blueberries may play a role in weight management by enhancing fat-burning processes and improving insulin sensitivity, making them a good choice for those looking to maintain or lose weight. They also rock fiber, prebiotics, and anthocyanins, all known contributors to a healthy weight.
According to one report, “Several studies confirmed that the consumption of anthocyanins-rich food [blueberries] improved obesity-associated dysbiosis in gut microbiota and inflammation in adipose tissue. Anthocyanin consumption prevents obesity in healthy subjects, and aids in maintaining or reducing the body weight of obese subjects, also improving the metabolism and energy balance.”
Another report credits anthocyanins for “inhibition of lipid absorption, increasing of energy expenditure, regulation of lipid metabolism, regulation of gut microbiota and controlling of food intake.” Therefore, combined with a healthy diet and exercise they’re a win.
7. Improves Blood Sugar
Blueberries have been shown to help regulate blood sugar levels. A study in the Journal of Nutrition found that daily blueberry consumption improved insulin sensitivity in individuals with type 2 diabetes, potentially helping to better control blood glucose.
8. Boosts Skin Health
Blueberries are an excellent source of vitamin C, an essential nutrient for collagen production and skin repair. Research published in the American Journal of Clinical Nutrition found that vitamin C from sources like blueberries can help protect the skin from UV damage and reduce the appearance of wrinkles.
9. Fights Cancer
The antioxidants in blueberries, particularly anthocyanins, have been shown to fight cancer cells by neutralizing free radicals and reducing oxidative stress. A study in the Journal of Clinical Pathology showed that compounds in blueberries can inhibit the growth of certain cancer cells, including breast and colon cancer.
They’ve also been shown to boost natural killer cells in the body, as Dr. Michael Greger notes: “One of the more remarkable effects is that of blueberries on natural killer cell counts. Natural killer cells are part of our immune system’s rapid response team against cancer cells . . . we have about two billion of these soldiers circulating in our blood stream at any one time, but we may be able to get a troop surge with blueberries.”
They’re also anti-cancer due to their many detoxifying enzymes, including superoxide dismutase (SOD), glutathione-S-transferase (GST) and malondialdehyde (MDA).
10. Improves Vision
The high levels of vitamin A and vitamin C in blueberries contribute to eye health by supporting the retina and reducing the risk of age-related macular degeneration. A study published in Food Chemistry found that regular consumption of vitamin-rich fruits like blueberries can improve visual function and protect against eye diseases.
They also boost collagen, mitigate glaucoma, and help protect the eyes from UV damage. And all while increasing vascular efficiency and nourishing arteries that supply oxygen to the retina. According to Johanna Seddon, M.D., an expert on macular degeneration, “These violet-hued gems [blueberries] are rich in anthocyanins, potent antioxidants that bolster collagen structure in the retina and provide extra vision protection.” They also strengthen the scope of your eyesight and help prevent eye fatigue.
I also do a lot of smoothies with healthy plant-based protein powders onboard. You can find a list of those here.
What Nutrients Are In Blueberries?
Blueberries contain vitamins C, A, E, K, B6, B3, calcium, magnesium, phosphorous, manganese, potassium, folate, and zinc. They also pack iron, choline, enzymes, amino acids, antioxidants, phytochemicals, polyphenols, and more:
- Antioxidants.
- Phytochemicals.
- Flavonoids.
- Polyphenols.
- Anthocyanins.
- Quercetin.
- Resveratrol.
- Calcium.
- Pectin.
- Folate.
- Choline.
- Beta-carotene.
- Amino acids.
- Magnesium.
- Manganese.
- Potassium.
- Phosphorous.
- Vitamin A.
- Vitamin C.
- Vitamin E.
- Vitamin K.
- Vitamin B6.
- Vitamin B3.
- Dietary fiber.
- Zinc.
- Iron.
Soooo—with all these scientifically backed benefits, incorporating blueberries into your diet is clearly an easy, delicious, and effective way to boost your health! 😋 💚
Here are a few recipes with blueberries:
Himalayan Tartary Buckwheat Blueberry Muffins
Himalayan Tartary Buckwheat Blueberry Bread
Himalayan Tartary Buckwheat Porridge
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
