What Happens if I Eat Blueberries Every Day?

Blueberries are small, round, bluish-purple fruits or berries. If you eat blueberries daily they help reduce chronic disease risk, improve cholesterol levels and heart health, reduce high blood pressure, and provide other benefits.

Blueberries are small, round, bluish-purple fruits or berries. They are juicy, both sweet and tart, and are almost seedless — characteristics that make them very popular. They grow in North America, South America, Mexico, Canada, and other places around the world, with close relatives in Eurasia. They are harvested from April to September in America.

Blueberries can be eaten fresh or dried. They’re packed with nutrients and are a delicious, healthy snack. 

Here’s more about the nutritional value and health benefits of blueberries, along with how to include them in your diet. 

One cup or 148 grams of blueberries contains:

• 84.4 calories 
• 1.1 grams of protein 
• 0.488 grams of fat
• 21.5 grams of carbohydrates
• 3.55 grams of fiber
• 14.7 grams of sugar
• 8.8 milligrams of calcium
• 8.8 milligrams of magnesium
• 17.8 milligrams of phosphorus
• 114 milligrams of potassium
• 14.4 grams of vitamin C

Blueberries also contain vitamin A, vitamin B6, vitamin E, vitamin K, manganese, folate, and choline. Blueberries have a rich, bluish-purple color because of high levels of anthocyanin pigments. Anthocyanins are antioxidants that give blueberries their blue color. They are good for your health.

Blueberries have been used in food and medicine for over 13,000 years. Native Americans traditionally use blueberries in medicines and for natural flavoring.

Blueberries are considered a superfood, as they are filled with fiber, vitamins, minerals, and antioxidants. They also contain very little fat and no cholesterol. Also, a serving of blueberries contains more antioxidants than a serving of other berries like cranberries or strawberries. 

They have several health benefits, which include the following:

Protect against chronic diseases

Blueberries are rich in antioxidants called flavonoids or anthocyanins. They help protect your body from oxidative damage caused by free radicals, which are waste particles produced by your cells. 

Flavonoids also have anti-inflammatory properties. This is why eating blueberries can protect your cells from damage and lower your risk of developing chronic diseases such as heart problems, obesity, diabetes, and cancer.

Improves cholesterol levels and heart health

High cholesterol levels in your blood can be dangerous for your heart health. If cholesterol builds up in your arteries, it can oxidize and form blockages. 

Research shows that eating one cup of blueberries daily can improve good cholesterol levels and reduce bad cholesterol levels in your body. Blueberries have no cholesterol and are rich in potassium and fiber, which helps prevent cholesterol buildup. They are rich in antioxidants that prevent cholesterol from getting oxidized and forming blockages in your arteries. The antioxidants also prevent inflammation and protect your heart health.

A recent study revealed that eating blueberries can reduce the risk of heart problems by 12% to 15% in people with metabolic syndrome — which includes high blood pressure, blood sugar, body fat, and cholesterol levels.

Reduce high blood pressure 

High blood pressure can lead to heart problems and stroke. If you are prone to heart problems, eating a cup of blueberries daily may reduce your blood pressure and improve blood vessel health.

In postmenopausal women prone to high blood pressure, blueberries were found to relax blood vessels and lower blood pressure. These effects may be due to the regulation of nitric oxide in cells by the antioxidants in blueberries, which prevent cellular damage and inflammation.

Regulates blood sugar levels and controls diabetes and obesity

Evidence suggests that eating blueberries daily can help people with diabetes reduce and manage blood sugar levels. Blueberries improve insulin sensitivity, which is the ability of your cells to take up glucose from the blood and reduce blood sugar levels. They are also high in fiber and low in sugar, which means they have a low glycemic index and don’t increase your blood sugar levels too much. 

An animal study showed that freeze-dried blueberries can prevent obesity in rats. Antioxidants in blueberries prevent inflammation and the accumulation of fat cells in the body. The fiber content helps you feel full for longer and can help control your weight. So, blueberries can be a tasty and nutritious snack for people with diabetes and obesity.

Promotes gut health

Blueberries have a high fiber content, which makes them great for preventing constipation and maintaining gut health. Blueberries also improve the growth of gut bacteria that help in digestion and immunity. A study shows that daily consumption of a wild blueberry drink for 6 weeks promoted the growth of good gut bacteria like Bifidobacteria.     

Prevents cancer growth

Consuming blueberries may lower your risk of developing cancers such as mouth, stomach, and colorectal cancers. The fiber and antioxidants in blueberries also help control weight and fat accumulation, which can be risk factors for cancer. 

Inflammation and oxidative damage to your cells and DNA can cause cancer. Studies in animals suggest that flavonoids in blueberry extracts protect the cells and DNA from damage and prevent cellular changes that can cause cancer growth.

Improves memory and brain function

Anthocyanins in blueberries have the power to protect brain cells and prevent brain damage. They improve brain function and memory. 

Research shows that blueberries help protect memory and brain function in older people with learning and memory problems.

Blueberries can also reduce depression in older people. Another study showed that eating one or more servings of blueberries per week may slow down the aging or degeneration of brain cells in women.

Helps maintain healthy bones

Blueberries contain nutrients such as calcium, phosphorus, magnesium, and vitamin K that promote bone health. Some animal studies have shown that blueberries improve bone health and prevent bone loss in rats. Also, a lab study showed that blueberries may improve bone marrow production.

Blueberries are readily available in the market. You can get them fresh, dried, freeze-dried, frozen, or canned. Blueberries are versatile — add them to your favorite drinks or desserts. 

Here are some ways to add blueberries to your diet: 

• Make a blueberry smoothie or milkshake
• Make blueberry jam or compote
• Add it to a fruit salad
• Make some blueberry ice cream
• Add them as a topping on cereal, yogurt, or a salad
• Bake a blueberry pie 
• Enjoy them in fruit crumble, pancakes, muffins, or other desserts 

You can also eat a cup of fresh or dried blueberries raw as a snack. But make sure you add them to your diet for a burst of flavor and their nutritive goodness.