The benefits of blueberries come from their high levels of antioxidants, fiber, and essential vitamins that support overall health. Regular consumption of blueberries has been linked to improved heart health, better blood sugar control, liver protection, and enhanced memory.

Among the main benefits of blueberries is their role in weight management and physical performance, as they are low in calories and rich in water and nutrients. Blueberries can also be eaten fresh or consumed as juice before or after exercise to help reduce muscle fatigue and speed up recovery.

Known scientifically as Vaccinium myrtillus, blueberries are a versatile fruit that can be added to yogurt, smoothies, teas, and other recipes. The benefits of blueberries are also available in supplement form, which may be used when fresh fruit is not easily accessible.

Health benefits

The main health benefits of blueberries include:

1. Reducing cholesterol

Blueberries are rich in antioxidants such as polyphenols and in fiber, both of which help lower LDL cholesterol and triglyceride levels.

This, in turn, may reduce the risk of cardiovascular diseases like atherosclerosis and heart attack, according to the American Heart Association.

2. Regulating blood pressure

Blueberries are rich in anthocyanins and other phytochemicals that have antioxidant and blood pressure-lowering effects. These compounds help improve the function of endothelial cells, which line the inside of blood vessels.

By supporting healthy endothelial function, blueberries promote proper blood flow and help regulate blood pressure, reducing the risk of hypertension.

3. Preventing cancer

Blueberries are rich in phenolic compounds, powerful antioxidants known for their anti-cancer properties. These compounds help reduce oxidative stress and DNA damage, which can in turn inhibit the growth of cancer cells.

Regular consumption of blueberries has been linked to a lower risk of several types of cancer, including colon, prostate, breast, and cervical cancers.

4. Improving cognitive capacity

Blueberries contain anthocyanins, which are compounds with anti-inflammatory and antioxidants that can reduce oxidative stress and inflammation in brain cells. This can improve cognitive function, increase memory capacity, and delay natural aging to prevent the development of neurodegenerative diseases like senile dementia or Alzheimer's.

5. Controlling diabetes

Blueberries are rich in bioactive compounds with antidiabetic effects that help lower blood sugar levels and improve insulin sensitivity. This makes them a beneficial fruit for managing or preventing type 2 diabetes.

6. Preventing UTIs

Blueberries have antibacterial properties that can help prevent and treat urinary tract infections (UTIs) caused by Escherichia coli (E. coli).

They are also rich in vitamin C, which may help slow the growth of bacteria in the urinary tract. According to the National Institute of Allergy and Infectious Diseases (NIH), many UTIs are caused by specific strains of E. coli.

7. Aiding in weight loss

Blueberries are low in calories but high in water and fiber, which help increase fullness and prevent overeating, key factors in supporting weight loss. They’re also rich in antioxidants that can improve insulin sensitivity and help reduce body fat, making them an excellent addition to a weight loss diet.

8. Improving gut flora

This fruit contains anthocyanins, which are only partially absorbed in the gastrointestinal tract. The remaining compounds act like prebiotics, encouraging the growth of beneficial gut bacteria such as Lactobacillus and Bifidobacterium. These bacteria support a healthy immune system and help regulate intestinal function.

9. Protecting the liver

Blueberries are rich in antioxidant and anti-inflammatory compounds that help decrease fat buildup in the liver and reduce inflammation caused by liver cell injury. These effects may lower the risk of serious liver diseases such as cirrhosis and liver cancer.

10. Promoting muscle recovery

Drinking blueberry juice before or after exercise may help reduce muscle fatigue and speed up recovery. It’s rich in antioxidants and anti-inflammatory compounds that protect muscle tissue from oxidative damage.

Nutrition facts

The table below shows nutritional information for 100 grams of blueberries:

Components	Quantity in 100 g of fresh blueberries
Calories	64
Water	84.2 g
Protein	0.74 g
Fat	0.31 g
Carbohydrates	14.6 g
Fiber	2.4 g
Magnesium	6 mg
Phosphorus	13 mg
Potassium	86 mg
Vitamin C	8.1 mg
Vitamin K	19.3 mg
Anthocyanins	201.4 to 402.8 mg

To get the full benefits of blueberries, it’s also important to follow a varied, healthy diet and exercise regularly.

Healthy recipes

Blueberries can be eaten fresh on their own or added to juices, smoothies, and jellies. They’re also used to make tea and are available as a powdered supplement in natural health stores and some pharmacies.

The recommended daily serving of fresh blueberries is 60 to 120 grams to gain their full benefits. If using blueberry extract powder, take 5.5 to 11 grams per day.

1. Blueberry tea

Ingredients:

1 to 2 tablespoons of dried blueberries;
Blueberry leaves (optional);
200 mL (1 cup) of boiling water.

Directions:

Put the blueberries in a cup, pour boiling water over them, and let them steep for 10 minutes. Strain before drinking.

2.Blueberry juice