8 Health Benefits of Blueberries


Health benefits of Blueberries include improving skin health, reduce the cholesterol level, good for our brain, prevents the risk of Osteoporosis, helps in weight loss, improves digestion, contain antibacterial and antioxidant content

Blueberries are sweet and delicious fruit cultivated in many regions throughout the world with numerous health advantages. The scientific name of Blueberries is Vaccinium spp. It belongs to the Genus Vaccinium, family Ericaceae. It is believed that this delicious fruit is native to the North America, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Blueberries it has lots of health benefits. Among that some of the health benefits of Blueberries include improving skin health, reduce the cholesterol level, good for our brain, prevents the risk of Osteoporosis, helps in weight loss, improves digestion, contain antibacterial and antioxidant content, improves bone Health, improves cardiovascular health, prevent various types of cancer and prevents signs of aging. 

Nutritional Value of Blueberries:

Blueberries contain lots of Vitamin, Minerals and other components. Some of the vitamins Blueberries has Vitamin C, Vitamin A, Vitamin E, Vitamin K, Riboflavin, Thiamin, Folate, Niacin, Pyridoxine, Pantothenic acid and Choline.  Blueberries also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Blueberries also contain minerals such as calcium, magnesium, iron, protein and zinc. The best part of the Blueberries is, it contains zero cholesterol.  Blueberries also contain some phyto-nutrients, such as Beta-carotene, lutein-zeaxanthin. 

Blueberries Boost Immune System:

Blueberries are highly rich in antioxidant properties, such as vitamin C and poly-phenolic anthocyanidin compound like chlorogenic acid, tannins, myricetin, quercetin, and kaempferol, which is very beneficial for our immune system. Vitamin C helps to promote the production of white blood cells in our body, which is the main element of our immune system that protect our body from various types of foreign invaders, such as bacteria and virus. Besides this antioxidant present in blueberries fights against free radicals and protect our immune system organ from oxidative damage. Studies have been proven that consumption of Blueberries on a regular basis can reduce the risk of various types of common disease, such as cold, cough, flu, etc. 

Blueberries Prevents the Risk of Cancer:

Blueberries are highly rich in poly-phenolic anthocyanidin compound like chlorogenic acid, tannins, myricetin, quercetin, and kaempferol, all this compound contains antioxidant properties, which fights against free radicals and neutralized them, so that they should not do any oxidative damage to our healthy cells, which is the main cause of various types of cancer. Beside this blueberries also contain high amount of vitamin C, vitamin A and Vitamin E, which has also anti-cancer properties. Different studies have been proven that consumption of blueberries on a regular basis can prevent various types of cancer, such as colon cancer, prostate cancers, etc.

Blueberries Prevents Diabetes:

Blueberries contain high amount of chlorogenic acid, which has anti-diabetic properties. Different studies have been proven that consumption of blueberries on a regular basis can reduce the sugar level in our blood, thus helps in reducing the risk of diabetes. Beside this blueberries are highly rich in dietary fiber, which helps to promote the production of insulin in our body that slow down the absorption of sugar in our blood stream.  Different studies have been proven that consumption of blueberries can reduce the risk of type II diabetes. 

Blueberries Reduces Blood Pressure:

Due to the high amount of dietary fiber found in Blueberries, it is one of the most important foods for diabetic patient because it helps to reduce the sugar level in the blood stream and maintain sugar level in our body. Fiber present in Blueberries helps to promote the production of insulin that helps to slow down the absorption of sugar in our bloodstream that reduces the risk of diabetes. Beside this Blueberries are very low in glycemic index, which mean consuming Blueberries is not increasing our glucose level in our blood, so those who are suffering from diabetes, they can consume this delicious fruit without any fear. 

Blueberries Improves Eye Health

Blueberries are highly rich in beta-carotene and vitamin A, which is very good for our eye health, It helps to prevent the retina damage and antioxidant properties helps to prevent the free radicals to do any oxidative damage to our eye cells, which is the main cause of age related eye problem and macular degeneration.  Different studies have been proven that consumption of blueberries can improve our eyesight and prevent various types of eye related issues, such as cataract. 

Blueberries Improves Skin Health:

Due to the presence of antioxidant and antibacterial properties in Blueberries, it is very good for our skin and prevents various types of skin related issues. The antioxidant helps to fight against free radical and prevent oxidant damage to our skin cells; it is the main cause of various types of skin related disease such as wrinkles, dark sport, signs of aging, etc. 

Blueberries Improves Digestive Health:

Blueberries contain high amount of dietary fiber and B-Complex group of vitamins, which is very beneficial in the metabolism of carbohydrate, protein and fats. Beside this dietary fiber present in blueberries can promote the bowel movement and adds bulk to our stomach that ensure the proper elimination of stool from our body, thus prevent the risk of various types of digestion related problem such as constipation, gas, bloating, digestive ulcers, etc. 

Blueberries Prevent the Risk of Alzheimer’s:

Due to the high amount of Vitamin K present in Blueberries, it is very beneficial to improve the brain health and also helps to improve the oxygenated blood flow to the brain that helps to prevent the risk of nervous system disorders, such as Alzheimer’s disease and dementia.

Health Benefits of Blueberries

Nutritional Facts Of Blueberries, raw


Nutrient Unit Value per 100 g
Waterg84.21
Energykcal57
Proteing0.74
Total lipid (fat)g0.33
Carbohydrate, by differenceg14.49
Fiber, total dietaryg2.4
Sugars, totalg9.96
Calcium, Camg6
Iron, Femg0.28
Magnesium, Mgmg6
Phosphorus, Pmg12
Potassium, Kmg77
Sodium, Namg1
Zinc, Znmg0.16
Vitamin C, total ascorbic acidmg9.7
Thiaminmg0.037
Riboflavinmg0.041
Niacinmg0.418
Vitamin B-6mg0.052
Folate, DFEµg6
Vitamin B-12µg0.00
Vitamin A, RAEµg3
Vitamin A, IUIU54
Vitamin E (alpha-tocopherol)mg0.57
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg19.3
Fatty acids, total saturatedg0.028
Fatty acids, total monounsaturatedg0.047
Fatty acids, total polyunsaturatedg0.146
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0