A blueberry is a small fruit with a sweet taste and a spicy flavor. Check out the nutritional value of blueberries and learn the various health & nutrition benefits associated with eating the fruit.

Benefits Of Blueberry

Blueberries are flowering shrubs that are native to North America. Fruits of the plant are actually false berries, with small crowns towards the end, and are characterized by a sweet taste, sharp scent and indigo blue color. Often, they have different levels of acidity, which gives the fruit its tangy flavor. Even though the plant originated in North America, it is now cultivated across the globe, including Australia, New Zealand and South American countries. Packed with nutrients and antioxidants, blueberries are also used to manufacture a variety of consumer goods like purée, juice, dried berries, jellies, jams, pies and muffins. The regular intake of a whole cup of blueberries ensures good health as they are low in calories and cholesterol, thus preventing diseases like heart attack and cancer. They also help in fighting urinary tract infections, are good for the brain and reduce the harmful effects of dementia and Alzheimer’s. Read on to know more about blueberries, including the nutritional value and various health benefits associated with eating the fruit.


Nutritional Value Of Blueberry

Content per 100g
57 Kcal
14.49 g
0.74 g
Total Fat
0.33 g
0 mg
Dietary Fiber
2.4 g
6 µg
0.418 mg
Pantothenic acid
0.124 mg
0.052 mg
0.041 mg
Vitamin A
54 IU
Vitamin C
9.7 mg
Vitamin E
0.57 mg
Vitamin K
19.3 µg
1 mg
77 mg
6 mg
0.28 mg
6 mg
0.336 mg
0.16 mg
32 µg


Nutritional Benefits Of Eating Blueberry
  • Blueberries are powerful antioxidants and hence, prevent growth of cancer-causing cells.
  • Due to their antioxidant power, blueberries also reduce the changes brought about by various age-related diseases. These antioxidants defend the body from free radicals which damage the cells and stimulate diseases like heart disease and cancer.
  • Eating blueberries helps to better vision. The compound, anthocyanoside, present in the fruit, helps to slow down visual loss. Blueberries are rich in Vitamin A which prevents vision losses.
  • The anti-oxidant property in blueberries protects the liver, lowers the blood pressure and prevents coronary artery disease.
  • Blueberries contain high levels of manganese, B-complex, copper, selenium, zinc, iron and Vitamin C.
  • Eating blueberries also prevent problems related to urinary tract infections. In some cases, doctors suggest blueberries to cure the people suffering from UTI.
  • The high percentage of anthocyanins present in the fruit combats E. coli. These anthocyanins protect your body and skin.
  • The antioxidant named pterostilbene in blueberries helps to reduce cholesterol.
  • Blueberries also protect the brain from oxidative stress and reduce the effects of Alzheimer's disease or dementia.
  • Diets rich in blueberries augment learning capability and memory power.
  • Kaempferol present in blueberries reduces the risk of ovarian cancer in females.
  • Consuming blueberries curbs problems related to diarrhea and constipation.
  • Blueberries also contain tannins, which act like astringents in the digestive system and help reduce inflammation.
  • 3-4 servings of blueberries everyday enables people to fulfill their fruit requirements without consuming lot of sugar as the sugar content in blueberries is comparatively lower than in other fruits. Blueberries are low on calories and on glycemic index.
  • Blueberries help in fighting depression and keep you in good mood without any medication.
Buying & Storing Tips
  • Buy blueberries that are firm and one that possess a uniform color with a whitish bloom.
  • Buy those berries that have a soft and a watery texture and are dull in colour. Berries must be free from moisture as the presence of water decay the fruit.
  • In the case of frozen berries, shake the bag gently to ensure that the berries move freely and are clumped together.
  • Get rid of any crushed or stale berries before storing so that the rest of them do not get spoiled.
  • Remember not to wash the berries till they are eaten as washing removes the bloom which protects the skin of the berries from degrading.
  • Refrigerating blueberries in a covered container will preserve them for three days.
  • If the blueberries are freshly picked, they will last up to two weeks.
  • Keeping them in room temperature for more than a single day will spoil the berries.
  • As blueberries are very fragile, they must be washed carefully and dried unless they are not organic.
  • Prior to using frozen berries in dishes that does not require cooking, thaw and drain them.
 Cooking Tips
  • Enhance the taste of your breakfast shake by adding the frozen blueberries into your breakfast shake. If using a plastic blender, allow the berries to turn soft; this will prevent the blender from getting damaged.  
  • Add fresh or dried blueberries to cold breakfast cereals.
  • Layer the yogurt and blueberries in wine glass and top them with crystallized sugar to make a delicious dessert.

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