What Are Blueberries?
Blueberries are a sweet and tart flavored berry with a nearly seedless nature, making it a very popular fruit. These little berries are packed with nutrients that may benefit your brain, heart, and gut health.
Learn more about blueberries, how to grow and prepare them, and find out which health benefits can help you the most.
Where did blueberries come from?
Sweet and tart in taste, blueberries are a dark blue fruit grown in North America for over 13,000 years. These edible, seedless fruits grow on shrubs or bushes with the same name.
Native Americans called the berry "star fruit" because each blossom has a perfectly shaped five-pointed star. Indigenous people have used blueberries for thousands of years.
The berries were eaten fresh or dried. Dried blueberries could be crushed into a powder, then added to soups, stews, or meats to keep them fresh. They also used the fruit, leaves, flowers, stems, and roots as medicine.
Indigenous people also used the berries to aid digestion or made blueberry leaf tea to ease sore throats.
When are blueberries in season?
Native to the milder parts of North America, blueberries usually grow from April to September. But in the U.S., they are sold year-round as imports from South America.
These tasty berries can be found in supermarkets, health food stores, and farmers' markets around the country.
Are frozen blueberries as healthy as fresh?
Freezing fresh blueberries, without washing them, can keep nutrients locked inside. But you may lose some vitamins over time. For example, frozen blueberries have less vitamin C.
It also depends on the type of blueberry. For example, lowbush or wild blueberries are usually sold frozen. Farmed or highbush blueberries are usually picked and sold fresh.
What Is the Difference Between Wild Blueberries and Blueberries?
Although wild blueberries are harvested in North America like other berries, they're smaller and often sold frozen. The smaller berry also contains less water and can be more intensely flavored.
Also known as lowbush blueberries, wild blueberries contain higher levels of anthocyanins — antioxidants that may help lower inflammation and prevent cell damage. A cup of wild blueberries also has slightly less sugar and carbs.
Wild blueberries also contain about twice as much fiber and calcium as regular, farmed blueberries. But highbush or farmed blueberries have more vitamin C than wild blueberries.
What Are the Benefits of Highbush Blueberries?
This little berry is full of nutrients, including flavonoids — plant phytochemicals. These compounds act as powerful antioxidants and anti-inflammatories, which may benefit your brain, heart, and metabolism.
Remember, it isn't just one food. Adding this berry to a balanced diet, such as the Mediterranean diet, can help promote your overall well-being.
"It is your whole diet, including a variety of unprocessed plant foods, that works in concert to promote health across many systems of the body," says Erin Cahoon, a registered dietitian and nutritionist at UCHealth University of Colorado Hospital in Aurora.
Each food is just one piece of your health puzzle.
Vitamins and minerals
Blueberries contain vitamins, minerals, antioxidants, and fiber. One cup of blueberries provides one-quarter of your vitamin C daily value and 4 grams of fiber. The berries also contain vitamin K and manganese.
High antioxidant levels
Blueberries may be the best source of natural antioxidants. In fact, the berries may have the highest levels of any common fruit or vegetable. These antioxidants help protect against free radicals. They're harmful molecules your body makes in response to stress that can damage cells.
Brain health
Some studies suggest that blueberries may support your memory function and help slow the loss of thinking skills as you get older. Some evidence suggests that antioxidants and anti-inflammatories in blueberries may help protect this cognitive function in younger people, too.
Experts think that blueberries may help:
- Raise blood flow
- Activate thinking centers
- Improve blood vessel health
- Lower inflammation
- Slow oxidative stress, a chemical reaction that causes inflammation
Larger studies are needed to be clear about how blueberries can help your brain health.
Lower cholesterol levels
High cholesterol can build up in your arteries, which can be unsafe. Your arteries carry blood throughout your body, but blockages can slow blood flow to cause higher blood pressure, a heart attack, or a stroke.
The trigger may happen when your blood cholesterol is oxidized, a reaction that inflames your LDL, or "bad" cholesterol. But the blueberry antioxidants and anti-inflammatories may help prevent cholesterol from being oxidized.
Most of the studies were small, so researchers are still exploring the effects of blueberries on cholesterol levels.
Lower blood pressure
Eating blueberries regularly may also help lower high blood pressure. The plant compounds called anthocyanins give blueberries their color. These are also antioxidants that can lower inflammation inside your blood vessels.
Some experts think that anthocyanins may help control blood pressure and prevent high blood pressure problems. But some studies didn't show a change, so it's still unclear if blueberries can help everyone.
Blood sugar control
If you have diabetes, blueberries may help you better manage your blood sugar. Some small studies show that eating blueberries regularly can help improve insulin sensitivity if you have type 2 diabetes.
Other studies showed no change in blood sugar levels after eating blueberries, so the research continues.
Better digestion
Blueberries are one of the fruits with the highest fiber content, which may help your digestive system run smoothly. Some studies showed that eating blueberries regularly helped balance gut bacteria. But other studies didn't show the same thing, so it's still not clear.
With their high water and fiber content, berries can help you feel full for longer. That's a great combo to help you lose weight, which can also lower your risk for other health problems.
What Are Blueberry Nutrition Facts?
The blueberry nutrition facts provide a breakdown of the contents of blueberries. That way, you know how much of each nutrient is present in one serving. A serving can be measured, such as one cup.
Highbush blueberry nutrition facts
One cup of blueberries provides one-quarter of the daily recommended value of vitamin C and about 80 calories. It also has:
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 22 grams
- Fiber: 4 grams
- Sugar: 15 grams
The berry is also an excellent source of:
- Vitamin C
- Vitamin K
- Vitamin A
- Manganese
What Is Blueberry Tea?
Blueberry tea is an herbal infusion made from the leaves of the blueberry plant. Usually thrown away, the blueberry leaves contain high levels of nutrients and phytochemicals.
In fact, blueberry leaves may have more phenolic compounds known for their antioxidant properties than the fruit itself. While blueberry leaf tea hasn't been studied as much, early research suggests the tea may be a functional beverage with both health and flavor benefits.
Blueberry tea benefits
Blueberry leaf tea offers many of the same benefits as the berries. The leaves also have some of the highest flavonol levels, making them a powerful source of antioxidants and anti-inflammatories. Blueberry tea also supports:
A stronger immune system. Blueberry leaf tea contains vitamin C to help your immune system work better. Also, their higher anthocyanin content can help your body fight off infections.
Better brain function. Early research shows that the compounds in wild blueberry leaves might lower inflammation to help slow the advance of cognitive brain disorders and memory loss.
Cholesterol control. One small study found that children at risk for high cholesterol saw improvements in their blood fat levels after drinking blueberry tea daily for several months. We need more research into this.
Blueberry tea nutrition
Nutrition varies by brand. One cup brewed with 1 pint of frozen or fresh blueberries, water, one tablespoon of honey, and half a cup of dried hibiscus flowers can have:
- Calories: 20
- Fat: 0 gram
- Carbohydrates: 5 grams, includes 3 grams of added sugar
- Cholesterol: 0 milligrams
- Sodium: 10 milligrams
- Fiber: 0 grams
- Protein: 0 gram
Blueberry leaves contain a variety of valuable nutrients and bioactive compounds, such as:
- Minerals
- Free sugars
- Fatty acids
- Amino acids
- Vitamin C
- Polyphenols, natural antioxidants linked to health benefits
This makes blueberry leaves an interesting option for healthy teas and other uses.
How to Grow Blueberries
Here are a few simple steps you can take to grow your own blueberries:
Pick the right soil. Blueberries grow best in soil that's well-drained, weeded, and acidic.
Choose the right plants. Plant at least two varieties to help with pollination. If you're planting rows of shrubs, space them at least 2 feet apart. For bushes, plant them at least 6 feet apart. Cover the roots with 2-4 inches of grass clippings or mulch to keep the correct pH level.
Plant in a sunny location. Blueberry plants grow best in direct sunlight. The more shade the plant is exposed to, the less fruit it produces.
Keep them healthy. Look for yellowing of the leaves on your plants during the winter months. Fertilizing and watering the plants is important for growth.
Watch them grow. Plants start to grow within two months, but it can take years to see the fruit. Clusters of white flowers will appear, followed by the fruit, which will change in color from a light green to blue. Blueberries are ready to be picked when the fruit and part of the stem are blue.
How to Prepare Blueberries
To get a mild, sweet flavor that's perfect for baked goods and desserts, you can refrigerate or freeze your blueberries. This can help you keep your berries fresh longer. They can also be added in fresh or frozen form to most recipes with similar results:
- Bake a blueberry pie.
- Add blueberries to smoothies.
- Make blueberry juice.
- Include blueberries in pancakes.
- Dry blueberries for a raisin-like treat.
- Make a blueberry gazpacho.
Keep in mind that heating may affect the amount of antioxidants blueberries provide.
How to Store Blueberries
After leaving the store, put your blueberries in the refrigerator as soon as possible. You can keep them in the container they came in or in a covered bowl. Rinse blueberries before you eat them, but not before you store them.
How to freeze blueberries
To freeze blueberries:
- Arrange them in a single layer on a cookie sheet without washing them off, then put them in the freezer.
- Or, wash them off and let them dry completely, then lay them out on the cookie sheet, and put them in the freezer.
- Once they're frozen, place them in a freezer-safe bag or other container.
Frozen blueberries can be stored for up to 10 months.
How to can blueberries
Using a water canner or pressure canner, you can safely can blueberries that are raw, heated, or cooked into liquid with sugar, water, and juice. Follow the US Department of Agriculture rules for safe canning to prevent bacterial growth.
Why Are Blueberries Called a Superfood?
Blueberries are called a "superfood" thanks to the high levels of anthocyanins. These antioxidants and anti-inflammatory chemicals may protect your cells from damage. The low-calorie berries are also packed with vitamin C, vitamin K, and manganese.
How do blueberries benefit your brain?
The berry may lower inflammation, boost blood flow, and help slow down memory loss. Limited studies have also shown memory improvement in both older and younger people.
"Blueberries (fresh or freeze-dried) may improve cognitive function in children and young adults," says Cahoon. "Additionally, blueberries taken as a freeze-dried powder, 12.5 grams twice per day, may modestly help to slow some, but not all aspects of age-related cognitive decline."
Larger, long-term studies are needed to confirm these benefits.
How do blueberries support heart health?
Recent studies show that eating blueberries may add fiber and phytochemicals to your diet. These substances may lower your cholesterol, which can support your heart health.
"A meta-analysis did show that blueberry supplementation can lower cholesterol, LDL ("bad") cholesterol, and diastolic blood pressure,” says Cahoon.
But researchers need more time to figure out if blueberries can really help.
What impact do blueberries have on your metabolism?
No single food can significantly change your metabolism. "No one food affects metabolic rates, including blueberries," says Cahoon. "Rather, lean body mass (muscle), body frame, and genetics have the most influence on one's metabolism.”
But the added fiber and water content inside the berry may promote a full feeling to help some people who'd like to lose weight.
"There is limited evidence from two studies that weight loss may occur with regular intake of blueberry powder or freeze-dried blueberries," says Cahoon. "However, a meta-analysis on this topic showed no actual benefit on weight from blueberry supplementation."
So, research is ongoing to see if blueberries can help or not.
Do blueberries have digestive benefits?
Blueberries provide dietary fiber to support a healthy gut. And healthy digestion can keep things moving through your system. They also have a high water content to promote regularity and help you feel full while keeping your calorie count low.
They also have high levels of anthocyanins, which may promote overall gut health — though more research is needed.
Can blueberries help your skin?
Blueberries may help protect your skin from pollution, sun exposure, and other environmental stressors. That may mean protection from early aging.
That's because the berries have antioxidants and natural compounds to help your skin fight off free radical damage. They’re also rich in vitamins C, E, and A, which can benefit skin health, too.
Research shows that topical blueberry extracts or using regular blueberry-based skin care products may lower skin inflammation. This may help protect collagen breakdown, improve the skin barrier, and give you smoother skin.
But we'll need more studies to prove that eating blueberries or using blueberry skin care products can lessen your wrinkles.
Can blueberries help combat cancer?
Early research suggested regularly eating blueberries might boost your antioxidant levels and lower DNA damage, which is linked to lower cancer risk. But no single food can prevent cancer, including fiber-rich fruits such as blueberries.
"Nutrition research is tricky because we can never study one food in isolation since humans consume a wide variety of foods each day," says Cahoon.
Blueberries alone may not help fight cancer, but making healthy choices and eating fiber-rich, whole grains can help.
"The Mediterranean diet is an evidence-based approach to lowering inflammation, reducing risk for cognitive decline, dementia, and Alzheimer's disease, reducing risk for cardiovascular disease and certain cancers, and even improving mood in people with depression," says Cahoon. "No one food alone accomplishes this."
The berries contain antioxidants, minerals, and vitamins. Adding blueberries to your daily diet is a smart step toward supporting your long-term health.
Takeaways
Blueberries are full of nutrients, antioxidants, and fiber that may support your heart, digestion, and blood sugar levels, along with a well-balanced diet. Eat them fresh or frozen to boost your health along with an active lifestyle. Wild and farm-grown blueberries have slightly different nutrients, but both are healthy choices.
Blueberries FAQs
What happens if I eat blueberries daily?
Eating a serving of blueberries every day can provide you with a good source of vitamin C, vitamin K, manganese, and fiber. These nutrients can support your immune system, bone health, and digestion. There's no downside to a daily serving of blueberries, especially if you choose fresh, uncooked, and organic ones.
What should you not mix with blueberries?
Pairing blueberries with dairy, like milk or yogurt, may lower the antioxidants your body absorbs. Studies show that dairy may dampen health benefits, such as lower blood pressure. For maximum benefit, enjoy blueberries on their own or with nondairy alternatives.
Are blueberries high in sugar?
Blueberries are actually lower in sugar than many other fruits. They're also high in fiber to help prevent blood sugar spikes. Although it's still unclear, some studies suggest blueberries may help support healthier blood sugar levels, especially in people with type 2 diabetes.
What organ do blueberries help?
Blueberries may help your brain, heart, and gut. Packed with vitamin C, vitamin K, manganese, and fiber, blueberries are a great source of nutrients and antioxidants that may lower inflammation inside your body.
