11 health benefits of blueberries

You’ve probably heard fruit referred to as “nature’s candy,” thanks to its innate sweetness—but blueberries are almost like nature’s candy and nature’s medicine all in one tiny blue package. Not only are the antioxidant powerhouses packed with vitamins and minerals, but their high fiber content can also make them a heart- and gut-friendly addition to your diet.

Improved insulin sensitivity, bone support, and digestive health are just a few of the many reasons blueberries may be good for you. Read on to learn all about the 11 health benefits of eating blueberries, according to experts.

11 health benefits of blueberries

There’s a reason blueberries have a reputation as a superfood. “Frozen or fresh, cooked or raw, blueberries are best when you eat them regularly,” says Amanda Sauceda, RDN, a registered dietitian and gut health nutritionist in Long Beach, California. She recommends adding blueberries to smoothies, cereal, or even grilled cheese. Regardless of how you prefer them (or the time of day you eat them), Sauceda says you’ll get the most health benefits from a whole serving—about one cup—of the fruit. 

1. Rich in antioxidants

Antioxidants may help protect your cells from damage and reduce the risk of conditions like heart disease, cancer, and more. Blueberries are high in a type of antioxidant called anthocyanins, which are responsible for the fruit’s deep blue color, says Jenna Volpe, RDN, a functional registered dietitian and founder of Whole-istic Living in Austin, Texas. Blueberries also contain the antioxidants b-carotene, lutein, and zeaxanthin, which have been shown to boost eye health, among other benefits.

Research indicates that regularly consuming blueberries may reduce the risk of cardiovascular disease, neurological decline, and Type 2 diabetes. That’s because of the ability of anthocyanins to protect against free radicals, oxidative stress, and inflammation—factors that can lead to cellular damage when not controlled. 

There have also been studies linking antioxidant levels to sleep quality—with optimal antioxidant levels associated with fair-quality sleep—though more research is needed. As Volpe says, there’s no direct evidence that eating blueberries improves sleep, butsome research links consuming more fruits and veggies to improved insomnia symptoms, so eating more blueberries is worth a try.

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2. Contain several key vitamins

Blueberries are naturally abundant in vitamin C—an essential antioxidant that plays a role in immune function and disease prevention. One cup of the blue fruit provides about 20% of the recommended daily amount (RDA) for females or 17% for males, says Volpe. 

“Blueberries also contain traces of certain B vitamins (such as folate), as well as vitamin E and the vitamin A precursor, called beta-carotene,” Volpe says. They also contain the minerals potassium, selenium, calcium, zinc, iron, and manganese. These nutrients help promote a healthy gut, reduce the risk of a heart attack, and improve learning and memory.

One cup of blueberries helps men reach about 25% and women reach about 30% of the recommended daily value for vitamin K, which is essential for healthy bones. 

3. Manage cholesterol

Blueberries contain soluble fiber, which may help lower cholesterol, Sauceda says. Research indicates that soluble fiber specifically lowers total and LDL cholesterol, the “bad” cholesterol that can build up in your arteries and lead to heart disease. 

In one small study, participants who consumed 75 grams (approximately half a cup) or 35 grams of blueberries with breakfast for three weeks experienced reduced oxidation levels of lipoproteins compared to participants who consumed a control meal of ascorbic acid. In other words, blueberries could help protect the arteries from damage. 

4. Help with insulin resistance

Studies show that blueberries may improve insulin sensitivity and lower blood sugar levels, says Volpe. For example, a 2019 research review showed that blueberries (as well as cranberries and raspberries) remedied unusually high post-meal blood sugar levels in overweight or obese adults with insulin resistance or metabolic syndrome.

Volpe says this may be due to blueberries’ high fiber content and antioxidant capacity, but more research is needed to understand the specific mechanism of action. 

5. Improve heart health

Blueberries can reduce cholesterol, but that’s not where their heart-healthy properties end. Sauceda says the berries may also improve blood pressure. One study of postmenopausal women with hypertension found that those who ate blueberries daily for eight weeks experienced improvements in systolic and diastolic blood pressure.

A 2019 study, meanwhile, found that healthy individuals who consumed the equivalent of 100 grams of fresh wild blueberries in the form of powder daily for 28 days experienced improved blood vessel function and reduced systolic blood pressure, promoting cardiovascular health. Indeed, Volpe says, the anthocyanins in blueberries are strongly correlated with a reduced risk of cardiovascular disease, further backing up this claim.

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6. Increase bone density

While not definitive, some research has found that the minerals and nutrients in blueberries may help maintain bone structure and strength and prevent the loss of collagen—a contributing factor of bone mass—within your bones. 

That said, a 2022 animal study may have disputed that, showing that blueberry polyphenol extract supplements did not significantly impact bone mineral density. Volpe says more research is needed to support the claim that blueberries increase bone density, but it certainly seems they can’t hurt the cause.

7. Protect skin from environmental damage

According to recent research, blueberries may also be helpful in preventing skin damage caused by the environment—specifically pollution, the ozone, and UV radiation. You can thank those powerful antioxidants for this one, too; Volpe says they protect skin cells from oxidative damage caused by free radicals in the environment. “In other words, the anthocyanins in blueberries play a role in helping to delay the aging process at the cellular level by protecting skin from damage,” Volpe says. 

8. Boost brain health

Blueberries are associated with improved cognitive performance, mood, and memory, Volpe says, based on support from multiple studies. 

A study focused on midlife, or the period of life between the ages of 50 and 65, found that adding blueberries to your daily diet may help defend against dementia and may improve brain function. Volpe says this is likely due to, you guessed it, the antioxidants.

9. Help protect against cancer

Some research suggests that blueberries may prevent cells from turning cancerous, due to the antioxidants’ role in reducing inflammation and DNA damage caused by oxidative stress. Further studies indicate that blueberries may also prevent cancer cells from multiplying and reduce cancer recurrence in patients in remission. 

Moreover, Volpe says that anthocyanins—abundant in blueberries—may go beyond cancer prevention when consumed in consistent therapeutic doses in conjunction with other necessary interventions. In fact, according to a 2017 study published in the British Journal of Pharmacology, anthocyanins prevent cell mutation and promote cancer cell death by altering signaling pathways and protecting healthy human cells.

10. Support healthy digestion

Blueberries’ high dietary fiber content (four grams in a one-cup serving) supports a healthy digestive system, Sauceda says. Plus, the mix of insoluble and soluble fiber contributes to more effortless bowel movements, she notes.

A recent study of individuals with a functional gastrointestinal disorder found that those given freeze-dried blueberries consistently for six weeks had improved digestive symptom scores compared to the placebo group.

“The antioxidants in blueberries may impact the gut microbiome,” Sauceda says. For example, one animal study found that an extract containing blueberries and mulberries increased the quantities of beneficial bacteria like Lactobacillus, Streptococcus, and Lactococcus in the gut. But Sauceda says this doesn’t translate directly to humans, and more research is needed.

11. Support kidney function

Blueberries have even been shown to protect kidneys from damage in animal studies, says Volpe, but more research is needed. According to the National Kidney Foundation, up to a half-cup serving of fresh blueberries is considered safe for individuals following a specific kidney diet. If you do have a kidney condition, it’s worth consulting your healthcare provider about how supplementing your diet with blueberries may help.

Some data suggests that the anthocyanins in certain types of blueberries may also protect against some strains of bacteria in urinary tract infections.

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Blueberry nutrition facts

A serving of fresh blueberries is 80 calories and contains four essential nutrients (vitamin C, vitamin K, manganese, and potassium) with 21 grams of carbohydrates and virtually no fat. Wild blueberries have more antioxidants than the kind you buy at the store, but any blueberry is good for you, Sauceda says, and you can eat them every day. 

When it comes to fresh versus frozen, Sauceda says it doesn’t matter. “It’s a common misconception that frozen fruit isn’t as nutritious, but blueberries are picked at peak ripeness and then frozen, which locks in the nutrition.”

Are blueberries safe for everyone?

“While blueberries are generally a safe and well-tolerated food for most people, blueberries contain moderate amounts of fructose (a type of sugar naturally occurring in most types of fruit),” Volpe says, so people with fructose intolerance should limit their intake to a half or three-fourths cup of blueberries per day.

Blueberries are also relatively high in salicylic acid, so anyone with a sensitivity to salicylic acid should limit or avoid blueberries, Volpe says, adding that people may need to avoid fresh blueberries if they are on a liquid or a low-fiber, low-residue diet.

Humans can digest almost all parts of blueberries, as is the case with most fruits and veggies, Volpe says. “The only component of blueberries that can’t be digested and broken down by humans is the insoluble fiber, which is found mostly in the skins,” she says. But insoluble fiber is important for digestion, too—it makes stool more regular and easier to pass.

That said, eating too many blueberries (or too much of any high-fiber food) can result in bloating, gas, abdominal cramping, and diarrhea.

Bottom line: Blueberries are good for you

Blueberries are a mighty fruit full of benefits. If you’re looking for a way to improve your heart health, boost your immune system, help digestion, improve your skin, and more, it’s worth it to try adding blueberries to your daily diet. One of the best things about this superfood is it’s easy to incorporate: Eat blueberries fresh or frozen on their own, as a topping on plain yogurt or oatmeal, mixed into your favorite smoothie, squeezed into fresh blueberry juice, or even as a relatively healthy dessert with a bit of whipped cream. However you choose to enjoy them, blueberries are bound to pack a healthy punch.