“Antioxidants play an important role in reducing inflammation, and polyphenols found in blueberries are powerful antioxidants that prevent or reverse damage to cells caused by the aging process,” Pincus says. Antioxidants also support the immune system, so eating blueberries consistently may, in theory, help your body fight off illness.
Boost heart health
“Wild blueberries in particular (the tiny ones) have 33% more deep purply blue anthocyanins and two times the antioxidants of ordinary blueberries, which can help protect the cardiovascular system and reduce blood pressure,” Pincus says.
Help with cognition
“Research is showing that wild blueberries can improve the cognitive performance of children and adolescents, and have been shown to slow cognitive decline with aging,” Pincus says. But more research is needed.
Maintain stable blood sugars
This is something that I’ve witnessed firsthand. I saw little spikes in my blood sugar in the hours following eating a cup (something that is not the case when opting for more carbohydrate-dense foods like a banana). Pincus notes that blueberries may help improve insulin sensitivity to assist with maintaining healthy blood sugar levels, and studies back this up too.
Blueberry nutrition
According to the United States Department of Agriculture (USDA), 100 grams of blueberries, or 3.5-ounces (around 1/2 cup), contains:
Calories: 57
Protein: 0.7 g
Carbs: 14.5 g
Sugar: 10 g
Fiber: 2.4 g
Fat: 0.3 g
Can you eat too many blueberries?
Like just about anything in life, eating too many blueberries may cause some side effects. “Blueberries contain fiber, which most people do not consume enough of; however, too much for someone not used to a high fiber diet could result in gas, bloating, or discomfort,” Pincus notes. She says that blueberries contain oxalates (naturally occurring plant compounds that binds minerals), which are not a concern for most people. “However, those with a history of or predisposition for kidney stones may not want to overdo it.” Finally, she points out that though great in moderation, blueberries contain natural sugars, so eating too many may impact blood glucose.
How to eat more blueberries
Seamlessly add more to your routine by making any of the below delicious, healthy recipes.
Blueberry Smoothie Bowl
Blueberry Mixed Nut Parfait
Blueberry Hazelnut Yogurt Bark
Chicken and Blueberry Chimichurri Skewers
The bottom line
Eating blueberries every day left me with more stable blood sugars after consuming them, but that’s pretty much the main benefit I saw in my brief experiment. I do continue to eat them weekly, and have done so for years, so perhaps it’s been a gradual change that is too incremental for me to notice. Regardless, blueberries are one of my favorite foods, and I’ll continue to enjoy them as a part of a nutritious eating plan.
