Blueberries Nutrition – Why You Should Eat More Blueberries

Posted on 20.12.202220.12.2022 by admin

Load up on pints of blueberries the next time you hit the supermarket. Not only are these summertime treats reaching peak ripeness right now, but they’re a smart choice year-round in fresh or frozen form.

Anthocyanin — the antioxidant that give bluebs their color — contains powerful inflammation-fighting and cell-protecting properties. Plus, this naturally sweet-tasting produce contains next to no calories compared to some other desserts. And there are tons more reasons to sprinkle blueberries over just about everything you eat.

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Nutrition Stats

Serving Size: 1 cup

85 calories
0.5 g fat
21 g carbohydrates
3.6 g fiber
15 g sugar
1.1 g protein
114 mg potassium
24% DV vitamin C
5% DV vitamin B6

Health Benefits of Blueberries

Not only are they chock-full of the essential nutrient vitamin C, but these berries can also give your body a major boost in other ways:

Reduced risk of chronic disease: The antioxidants in berries may lower your risk of a whole host of illnesses by limiting inflammation and fighting free radicals.

Better brain health: The flavonoids in blueberries can reduce your risk of cognitive decline and dementia by enhancing circulation and protecting brain cells from damage.

A healthier heart: Some studies have linked eating blueberries with decreased blood pressure. Since they’re loaded with polyphenolic compounds that help your blood vessels, blueberries count as a cardioprotective food.

Here’s what else you need to know before you blend up a blueberry smoothie:

Are blueberries a superfood?

Most foods high in antioxidants are touted as “superfoods,” but this term isn’t really defined, nor does it have any clear meaning. That said, blueberries have one of the highest antioxidant values of any fruit, making them tiny nutritional powerhouses that pair well with lots of different meals and snacks. Regardless, fill up on more fruits and veggies no matter what. Those are “super” status in our book!

Is the frozen kind just as good?

Berries make for deliciously sweet, satisfying, and nutrient-packed snacks regardless of season. How? Farmers flash-freeze berries at the peak of the summer harvest (often within hours of when they’re picked!) to maximize health benefits and retain optimal flavor.

Will eating blueberries help me lose weight?

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Any food can make you put on pounds if you eat it in excess, but when it comes to blueberries, that’s not all that easy to do. A full cup contains just 80 calories and up to nine grams of fiber — a combo that helps you enjoy maximum flavor and fullness for minimal calorie cost.

Can blueberries help give me energy?

The combo of soluble and insoluble fiber in berries can help slow down the rate of digestion in your GI tract, causing a steadier release of sugar into your bloodstream and a more stable, longer-lasting energy boost! That quality also makes bluebs a smart choice for diabetics or other people watching their blood sugar levels.

How should I eat ’em?

Adding blueberries to your day in any form is great! Swap these unsweetened treats for dried fruit in salads and sautés; use them in homemade smoothies; pep up cereals, pancakes, and desserts; upgrade your sparkling water or unsweetened tea with frozen bluebs; or eat them on their own for maximum health benefits.

These three favorite blueberry recipes also feature this powerful produce:

Smoked Turkey Salad with Blueberries
Blueberry-Kiwi Tarts
Flu Fighter Berry Smoothie

A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side (and Other Diet Myths Debunked).