Here are the Benefits of Blueberries which have been named as Superfoods

Their blue color and sweet, refreshing taste make blueberries not only attractive to the eye but also appetizing. But did you know that blueberries have a myriad of health benefits that make them into the list of superfoods.

Three Main Nutrients Contained in Blueberries

The benefits of blueberries can be so powerful because they contain the following nutrients:

Vitamin C

Blueberries are rich in vitamin C. Thanks to consuming this vitamin, you will get a variety of benefits, namely as a bulwark against the flu, urinary tract infections, and even cancer. Vitamin C also acts as an antioxidant and increases collagen production for smoother and healthier skin. Another advantage is that it supports gum health. In fact, just one cup of whole and fresh blueberries is enough to meet the daily vitamin C requirement of 24 percent. Apart from vitamin C, blueberries also contain vitamin A, vitamin K, and vitamin B6.


This substance has many functions, namely to help control blood sugar levels, cholesterol, body weight, and prevent and treat constipation. Therefore, blueberries are very good for those of you who have type 1 diabetes. Eating three servings of blueberries per week combined with other fruits can also reduce 7 percent of the risk of type 2 diabetes.


Blueberries contain various minerals that are good for health, such as manganese, copper, iron, potassium, and zinc. Therefore, eating blueberries can help provide protection for bone health so that it is far from the risk of bones breaking easily.

Benefits of Blueberries for Health

One of the benefits of blueberries that are considered to be extraordinary is the property that helps improve short-term memory. The good news is that this fruit is low in calories, in addition to the vitamin C content of 10.8 mg and 2.7 g of fiber from each 1/4 cup of fresh, whole blueberries.

Moreover, studies have shown that compounds that are abundant in blueberries can help prevent chronic diseases such as the prevention of several types of cancer, diabetes, and heart disease.

What are the benefits of blueberries?

1. Lose weight

Want to make your dream body come true? Try replacing your snacks with blueberries which are high in nutrients and low in calories. One cup of blueberries has only about 84 calories because blueberries are 85 percent water.

The benefits of blueberries are not only for losing weight, but also for improving digestion and preventing constipation. You will feel full longer because of the high fiber content in blueberries.

2. Reducing fatigue or muscle pain

Like to exercise hard? Recover by eating blueberries! Blueberries can reduce damage to muscles that causes pain and decreased muscle performance.

3. Rich in antioxidants

Blueberry fruit has been named as the fruit that has the highest antioxidant content than other fruits and vegetables. Antioxidants are very important to fight free radicals and reduce damage to DNA.

Damage to DNA can increase the chances of getting cancer and experiencing premature aging.

4. Reducing cholesterol levels

For those of you who suffer from or are at risk of high cholesterol, you can consider consuming blueberries as a way to lower your cholesterol level.

Blueberries are useful in lowering bad LDL cholesterol in the body. However, this does not mean that blueberries are an instant cure for high cholesterol. You need to balance it with a healthy lifestyle.

5. Lowering blood pressure

Apart from cholesterol, blueberries are also beneficial in lowering blood pressure. However, of course the consumption of blueberries needs to be accompanied by a healthy lifestyle.

6. Protect the brain organs

Uniquely, the antioxidants in blueberries can have a positive impact on brain health, especially on the intelligence sector. Blueberries have been found to maintain healthy brain nerves and slow down cognitive decline in the elderly.

7. Good for bones

The content of calcium, phosphorus, iron, manganese, vitamin K, zinc, and magnesium in blueberries is very important for bone structure and strength. Blueberries help maintain flexibility and strength in joints and bones, and reduce the risk of fractures.

8. Prevent heart disease

The benefits of blueberries that are able to lower cholesterol and blood pressure can reduce your chances of suffering from heart disease. However, other research is still needed to understand the benefits of blueberries on this one.

9. Overcoming diabetes

Due to their low sugar content, blueberries can help regulate blood sugar levels in the body. The anthocyanins in blueberries can increase insulin sensitivity and increase glucose metabolism.

10. Prevent bladder tract infections

Bladder tract infections are very annoying and to prevent it, you can try eating blueberries. This is because blueberries have the same compounds in cranberries that can prevent bladder infections.

Both of these fruits contain anti-adhesive compounds that can prevent E. coli bacteria from sticking to the bladder wall and causing infection.

11. Maintain healthy skin

Blueberries are rich in vitamin C which plays a role in collagen formation and prevents damage to the skin due to pollution and sunlight. In addition, by eating blueberries, you have met about 24 percent of your daily vitamin C intake.

Blueberry Side Effects

Not everyone can enjoy the benefits of blueberries. People taking blood thinners, such as warfarin, should avoid consuming blueberries because they have the potential to interfere with the blood clotting process.

If you have certain medical conditions, you should consult your doctor first before consuming blueberries.

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