{"id":60529,"date":"2023-09-26T16:47:05","date_gmt":"2023-09-26T20:47:05","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=60529"},"modified":"2026-04-08T11:12:49","modified_gmt":"2026-04-08T15:12:49","slug":"benefits-of-blueberries","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/benefits-of-blueberries\/","title":{"rendered":"11 health benefits of blueberries"},"content":{"rendered":"

You\u2019ve probably heard fruit referred to as \u201cnature\u2019s candy,\u201d thanks to its innate sweetness\u2014but blueberries are almost like nature\u2019s candy and nature\u2019s 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.<\/span><\/p>\n

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

11 health benefits of blueberries<\/span><\/h2>\n

There\u2019s a reason blueberries have a reputation as a superfood. \u201cFrozen or fresh, cooked or raw, blueberries are best when you eat them regularly,\u201d says <\/span>Amanda Sauceda, RDN<\/span>, a <\/span>registered dietitian and gut health nutritionist in Long Beach, California. She recommends adding blueberries to smoothies, cereal, or even grilled cheese. Regardless of <\/span>how you prefer them (or the time of day you eat them), Sauceda says you\u2019ll get the most health benefits from a whole serving\u2014about one cup\u2014of the fruit.\u00a0<\/span><\/p>\n

1. Rich in antioxidants<\/span><\/h3>\n

Antioxidants<\/span><\/a> 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\u2019s deep blue color, says <\/span>Jenna Volpe, RDN,<\/span><\/a> a functional registered dietitian and founder of Whole-istic Living in Austin, Texas. <\/span>Blueberries also <\/span>contain<\/span><\/a> the antioxidants <\/span>b-carotene<\/span><\/a>, <\/span>lutein, and zeaxanthin<\/span><\/a>, which have been shown to boost eye health, among other benefits.<\/span><\/p>\n

Research<\/span><\/a> indicates that regularly consuming blueberries may reduce the risk of cardiovascular disease, neurological decline, and Type 2 diabetes. That\u2019s because of the <\/span>ability<\/span><\/a> of anthocyanins to protect against free radicals, oxidative stress, and inflammation\u2014factors that can lead to cellular damage when not controlled.\u00a0<\/span><\/p>\n

There have also been <\/span>studies<\/span><\/a> linking antioxidant levels to sleep quality\u2014with optimal antioxidant levels associated with fair-quality sleep\u2014though more research is needed. As Volpe says, there\u2019s no direct evidence that <\/span>eating blueberries improves sleep, butsome <\/span>research<\/span><\/a> links consuming more fruits and veggies to improved insomnia symptoms, so eating more blueberries is worth a try.<\/span><\/p>\n

RELATED: <\/b>Best diet for sleep<\/b><\/a><\/p>\n

2. Contain several key vitamins<\/span><\/h3>\n

Blueberries are naturally abundant in vitamin C\u2014an <\/span>essential<\/span><\/a> antioxidant that plays a role in immune function and disease prevention. One cup of the blue fruit <\/span>provides<\/span><\/a> about 20% of the recommended daily amount (RDA) for females or 17% for males, says Volpe.\u00a0<\/span><\/p>\n

\u201cBlueberries also contain traces of certain B vitamins (such as folate), as well as vitamin E and the vitamin A precursor, called beta-carotene,\u201d Volpe says. They also contain the minerals potassium, selenium, calcium, zinc, iron, and manganese. These nutrients help <\/span>promote<\/span><\/a> a healthy gut, reduce the risk of a heart attack, and improve learning and memory.<\/span><\/p>\n

One cup of blueberries <\/span>helps men reach about 25% and women reach about 30% of the recommended daily value for vitamin K, which is essential for healthy <\/span>bones<\/span><\/a>.\u00a0<\/span><\/p>\n

3. Manage cholesterol<\/span><\/h3>\n

Blueberries contain <\/span>soluble fiber<\/span><\/a>, which may help lower cholesterol, Sauceda<\/a> says. <\/span>Research<\/span><\/a> indicates that soluble fiber specifically lowers total and <\/span>LDL cholesterol<\/span><\/a>, the \u201cbad\u201d cholesterol that can build up in your arteries and lead to heart disease.\u00a0<\/span><\/p>\n

In one small <\/span>study<\/span><\/a>, 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.\u00a0<\/span><\/p>\n

4. Help with insulin resistance<\/span><\/h3>\n

Studies show that blueberries may improve insulin sensitivity and lower blood sugar levels, says Volpe. <\/span>For example, research <\/span>review<\/span><\/a> 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.<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

5. Improve heart health<\/span><\/h3>\n

Blueberries can reduce cholesterol, but that\u2019s not where their heart-healthy properties end. Sauceda says the berries may also improve blood pressure. One <\/span>study<\/span><\/a> of postmenopausal women with hypertension found that those who ate blueberries daily for eight weeks experienced improvements in systolic and diastolic blood pressure.<\/span><\/p>\n

Another <\/span>study<\/span><\/a>, 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 <\/span>correlated<\/span><\/a> with a reduced risk of cardiovascular disease, further backing up this claim.<\/span><\/p>\n

RELATED: <\/b>The best diet for heart health<\/b><\/a><\/p>\n

6. Increase bone density<\/span><\/h3>\n

While not definitive, some <\/span>research<\/span><\/a> has found that the minerals and nutrients in blueberries may help <\/span>maintain<\/span><\/a> bone structure and strength and <\/span>prevent<\/span><\/a> the loss of collagen\u2014a contributing factor of bone mass\u2014within your bones.\u00a0<\/span><\/p>\n

That said, an animal <\/span>study<\/span><\/a> 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\u2019t hurt the cause.<\/span><\/p>\n

7. Protect skin from environmental damage<\/span><\/h3>\n

According to recent <\/span>research<\/span><\/a>, blueberries may also be helpful in preventing skin damage caused by the environment\u2014specifically 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. \u201cIn other words, the <\/span>anthocyanins<\/span><\/a> in blueberries play a <\/span>role <\/span><\/a>in helping to delay the aging process at the cellular level by protecting skin from damage,\u201d Volpe says.<\/span>\u00a0<\/span><\/p>\n

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