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12 Health Benefits of Blueberries

Updated: Oct 10, 2022

Did you know just 1 cup of blueberries delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C?

Blueberries are popular around the world not only for their good tastes but also because they provide numerous health benefits for people. They have repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings.

Just one cup delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C! As with many fruits, vegetables, and other organic foods, blueberries contain chemicals called antioxidants that have been linked to lowering cholesterol levels, encouraging heart health, and protecting the body against certain types of cancers.

Here are 12 amazing health benefits of blueberries:

  1. Boost Immune System: The antioxidants like vitamin A, vitamin B complex, vitamin C, vitamin E, anthocyanin, copper, iron, selenium, and zinc contain in blueberries help boost the body’s immune system so enable the body to fight against viral and bacterial infections.

  2. Neutralize Free Radicals: Blueberries are packed with Anthocyanin, a pigment responsible for the dark blue color of the blueberries. This powerful antioxidant help neutralize free radicals that can lead to cancer and other age-related diseases.

  3. Improves Memory: Blueberries are probably the best brain food of all because they increase the potential of neuron signals, protect brain against oxidative stress and reduce the age-related memory problems, such as dementia and Alzheimer’s disease. Researchers found that a diet that includes blueberries significantly improve memory and brain functions.

  4. Maintain Good Eyesight: Nutrients contain in blueberries has proved helpful in enhancing and maintaining people’s eyesight. Blueberries are great source of Vitamin A which is an essential nutrient for maintaining good eyesight.

  5. Lower Cholesterol Levels: One of the blueberries health benefit is their ability to lower cholesterol levels naturally.

  6. Prevent Heart Disease: Blueberries have the ability to keep cholesterol levels under control, thus improve heart health. The presence of antioxidants and fiber content makes this fruit a natural food supplement to prevent heart disease.

  7. Prevent Urinary Tract Infections: Another health benefit of blueberries is their ability to not only prevent urinary tract infections, but also cure them. Recent study at Rutgers Blueberry Cranberry Research Center in Chatsworth, NJ, has showed that blueberries have compounds similar to cranberries that used to prevent and treat urinary tract infections (UTI).

  8. Prevent Cancer: Several Compounds in blueberries such as Ellagic Acid and Pterostilbene are known for their cancer prevention and healing properties. Laboratory study published in the Journal of Agricultural and Food Chemistry showed that phenolic compounds in blueberries can inhibit colon cancer cell proliferation.

  9. Prevent Constipation and Improve Digestion: Blueberries are rich in fiber, a nutrient which helps prevent constipation, while copper, fructose, sodium, and vitamins in blueberries help to improve digestion.

  10. Reduce Belly Fat: Researchers at the Michigan University claimed that eating blueberries may help reduce belly fat. In a study conducted on mice for 90 days, scientists has proved that mice that were given blueberries-enriched diet had less belly fat than those with normal diet.

  11. Slow Aging process: Blueberries have been shown to have a positive impact on aging. The antioxidant and anti-inflammatory properties of blueberries build a protective layer around the brain to fight the signs of aging and deterioration.

  12. Act as Natural Anti-depressants: Blueberries would keep you in good mood and reduce depression symptoms without the use of any medication.


  • Choose firm, plump, dry blueberries with dusty blue color and uniform in size.

  • Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy.

  • Avoid berries that appear dull in color or are soft and watery in texture. They should be free from moisture since the presence of water will cause the berries to decay.

  • When purchasing frozen berries, shake the bag gently to ensure that the berries move freely and are not clumped together, which may suggest that they have been thawed and refrozen.

  • Refrigerate blueberries for 10 days to 14 days.

  • Don’t wash berries until right before eating as washing will remove the bloom that protects the berries’ skins.

QUICK TIP: Blueberries are low fat; saturated fat free; sodium free; cholesterol free; good source of dietary fiber; good source of vitamin C.
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