Blueberries contain antioxidants and phytonutrients, both of which have powerful health benefits. These include the ability to reduce signs of aging, may improve heart health, help in controlling blood pressure and diabetes, and may even lower the risk of cancer. Considered a superfood by many, blueberries can also help improve brain health, promote weight loss, and soothe inflammation.

What are Blueberries?

Blueberries (Vaccinium corymbosum) are tiny, indigo-colored, edible berries, which are sweet to taste. The blueberry plant is a perennial flowering shrub that grows in clusters, especially in North America. They are closely related to bilberries, cranberries, and gooseberries.

Blueberries are nutrient-dense, low in calories, and high in fiber. According to the USDA National Nutrient Database, the berries are a rich source of vitamin C, vitamin K, vitamin B6, folate, potassium, copper, and manganese. They are low in carbohydrates and sodium and have high water content.

Strengthen Bones

Blueberries are rich in calcium, iron, magnesium, phosphorus, manganese, zinc, and vitamin K; these nutrients, in tandem with exercise and an overall healthy diet, are key for bone health.

Skin Care

Anthocyanins in blueberries assist in fighting oxidative DNA damage, while the abundance of vitamin C is a big factor in building collagen. This is why regular consumption of blueberries may help reduce signs of aging, such as wrinkles, age spots, and acne.

Protect Heart Health

Blueberries are known for their presence of fiber, anthocyanin, potassium, folate, vitamin B6, and vitamin C. Fiber and anthocyanin have been shown to help reduce cholesterol, which in turn, may lessen or prevent clogging of arteries. Vitamin B6 and folate mitigate blood vessel damage by inhibiting homocysteine build-up and potassium regulates the working of heart muscles.
Manage Diabetes

Blueberry juice and extract may help improve insulin sensitivity in obese, nondiabetic, insulin-resident men and women, one study shows. Blueberry is a high fiber food that is an essential part of the diabetic diet and helps lower blood sugar levels.
Anticancer Potential

According to a report published by, Beckman Research Institute of the City of Hope, California, in the Cancer Research Journal, the berries have anti-cancer properties. The results of their studies suggest that the oral intake of blueberries could be a key component of long-term cancer prevention strategies. A team of American researchers also published a report in the Nutrition and Cancer Journal stating that it contains certain compounds like pterostilbene and ellagic acid. These two in harmony with anthocyanin and other antioxidants (like vitamin C and copper) are also being researched for their anti-cancer potential.
Improve Brain Function

The vitamins, minerals, and phytonutrients in blueberries amongst children in the age group of 7-10 years appear to improve cognition and preventing some degeneration and death of neurons suggests a study published in the European Journal of Nutrition. According to a preliminary study published in the Journal of Agricultural and Food Chemistry, the beneficial compounds found in these berries may have positive implications for lowering your risk of suffering from disorders like Alzheimer's disease. They can even heal damaged brain cells and neuron tissues to keep your memory sharp. However, future research is needed to confirm these initial findings.
Weight Loss

The high fiber content present in them promotes digestion and weight loss. They also promote satiety and may help reduce belly fat, according to one study. One cup of blueberries contains only 15 grams of carbohydrates and 84 calories. Thus, frozen or dried blueberries are great low-calorie snacks.