16 Benefits of Blueberries, Side Effects & How to Eat it

They grow on flowering shrubs and belong to the genus Vaccinium, which includes other berries like cranberries and bilberries. Blueberries are small, round, and vibrantly colored berries known for their sweet and slightly tart flavor. For most healthy people, moderate overconsumption may cause digestive discomfort but isn’t dangerous. Freezing actually preserves most nutrients in blueberries, sometimes even better than refrigeration of fresh berries over time. They provide the same antioxidant benefits and are low in calories, making them an excellent treat option. Wild blueberries are smaller with a more intense flavor, while cultivated blueberries are larger and more widely available.

Blueberry, any of several North American shrubs of the genus Vaccinium (family Ericaceae), prized for their sweet edible fruits. Encyclopaedia Britannica's editors oversee subject areas in which they have extensive knowledge, whether from years of experience gained by working on that content αλιμοσ φαγητο or via study for an advanced degree…. Our editors will review what you’ve submitted and determine whether to revise the article.

In addition to its succulent nature, the fruit also contains a high amount of iron, providing potential health benefits to its consumers. A plant cultivated for mass production, highbush blueberries are farmed, making them different from wild blueberries. Living up to its name, the highbush blueberry plant has the potential to grow and tower as tall as 12 feet high, according to NC State Extension.

Blueberries reduce DNA damage, which may help protect against aging and cancer

• While both are healthy, wild blueberries may contain more antioxidants than domesticated ones.
• Your gut is home to trillions of bacteria that influence everything from immunity to mood.
• Regularly eating blueberries may also link to a lower risk of type 2 diabetes.
• Blueberries’ properties may also help to inhibit tumor growth and reduce the risk of cancer recurrence.
• Choose fresh blueberries that are firm, dry, and deeply colored for maximum nutritional value.
• They are also about 85% water, and an entire cup contains only 84 calories, with 21.5 grams of carbohydrates.

In a 2024 study, researchers gave 60 adults with self-reported symptoms of depression a blueberry drink then six weeks of blueberry supplementation or a placebo. Various studies suggest that blueberries can help to protect against heart disease and cancer. The highbush blueberry is the most commonly cultivated species, with more than 50 cultivars, and is grown extensively in Michigan, Oregon, Washington, Maine, and New Jersey. All berries are considered to be superfoods due to the nutrients and phenolic compounds they contain.

The gut-brain connection means that what you eat affects how you feel. A healthier gut microbiome means better digestion, stronger immunity, and even improved mental health through the gut-brain axis. The fiber and polyphenols in blueberries promote the growth of Lactobacillus and Bifidobacterium species, while reducing harmful bacteria. Blueberries act as a prebiotic — feeding the beneficial bacteria in your gut.

These flavonoids, such as anthocyanin, are believed to reduce the risk of heart-related diseases and promote healthy cardiovascular systems. This variety is unique because it exclusively grows domestically in four out of 50 states; Virginia, Georgia, North Carolina, and South Carolina (via NC State Extension). Animal studies in the review suggest that blueberries may also help to prevent obesity and manage obesity-related conditions. Since blueberries are low in calories and a rich source of fiber, they may have beneficial effects on appetite management and help people feel full.

They also have a high water content to promote regularity and help you feel full while keeping your calorie count low. And healthy digestion can keep things moving through your system. "Rather, lean body mass (muscle), body frame, and genetics have the most influence on one's metabolism.” Recent studies show that eating blueberries may add fiber and phytochemicals to your diet.

Preventing cancer

What makes this berry so unique is that it is a hybrid variety, a berry with the genetics of blueberry and red huckleberry. If you wanted to take a wild guess and bet that this berry is cultivated in Alaska, you would be correct. The fruit is also more robust in flavor, providing a sweet flavor that shines beautifully in recipes like this blueberry clafoutis recipe.

Blueberries Improve Athletic Performance and Recovery

Wild and farm-grown blueberries have slightly different nutrients, but both are healthy choices. Blueberries alone may not help fight cancer, but making healthy choices and eating fiber-rich, whole grains can help. "Nutrition research is tricky because we can never study one food in isolation since humans consume a wide variety of foods each day," says Cahoon.

Choose fresh blueberries that are firm, dry, and deeply colored for maximum nutritional value. Cook down fresh blueberries with minimal sugar to create homemade jam for toast, pastries, and desserts. Blend frozen blueberries with yogurt to create homemade frozen yogurt or sorbet. Fold fresh or frozen blueberries into muffin, cake, and bread batters for moist, flavorful baked goods. Create blueberry-infused water by adding fresh berries to a pitcher and letting them steep overnight for a naturally flavored hydration option.

Chronic inflammation is at the root of most modern diseases — from diabetes to cancer to arthritis. Regular consumption has also been linked to improved working memory in older adults and better concentration in children. They’re low in calories, high in fiber, and loaded with micronutrients. In this article, we’ll explore the 16 amazing health benefits of blueberries, examine their impressive nutritional profile, and discuss potential side effects. They are also about 85% water, and an entire cup contains only 84 calories, with 21.5 grams of carbohydrates. Although it's still unclear, some studies suggest blueberries may help support healthier blood sugar levels, especially in people with type 2 diabetes.