What Happens to Your Body When You Eat Them

Berries of all types are some of the most nutritious fruits to add to your diet. Blueberries, in particular, stand out as a top source of antioxidants and other essential nutrients that promote health and fight disease. “Blueberries are packed with powerful nutrients such as antioxidants, vitamins and minerals that offer a wide range of health benefits,” says Amy Globlirsch, RDN. Learn more about blueberries, their health benefits and delicious recipes to add them to your diet.  

Health Benefits of Blueberries

Eating blueberries as part of a balanced diet has been associated with multiple health benefits.

May Reduce Your Risk of Chronic Diseases

Anthocyanins are an antioxidant found abundantly in blueberries. These plant compounds give blueberries and other produce, like blackberries and purple cauliflower, their deep blue and purple hue. However, they offer more benefits than color alone. “Anthocyanins have both antioxidant and anti-inflammatory effects in the body, which may positively impact both vascular and cognitive function,” says Mandy Tyler, M. Ed., RD, CSSD, LD. Research has found that anthocyanins may help reduce the risk for chronic diseases such as diabetes and cardiovascular disease. More specifically, some studies have shown that eating blueberries might help reduce inflammatory markers like C-reactive protein (CRP). Reducing chronic inflammation is essential for chronic disease prevention.

May Boost Your Fiber Intake

Optimal intake of dietary fiber has many known health benefits, such as helping improve gut health, reduce LDL (known as “bad”) cholesterol and stabilize blood sugar. Additionally, eating fiber may aid in long-term weight management since it helps you feel satisfied. Blueberries are a good source of fiber and can help you reach your daily fiber goals. “A 1-cup serving of fresh blueberries contains approximately 4 grams of dietary fiber,” says Tyler. This is approximately between  12 to 18% of the daily recommended intake of 22 to 34 grams.

May Benefit Your Heart Health

Higher intakes of anthocyanins, the antioxidant found in abundance in blueberries, have been associated with reduced cardiovascular disease. Studies have shown that people with greater anthocyanin intake may have a reduced risk of heart attack and high blood pressure. Eating blueberries may also help improve your vascular function, supporting your overall heart health.

May Support Your Cognitive Health

While there’s an uncontrollable decline in your cognitive health as you age, diet can keep your brain functioning at its prime. And eating blueberries has been shown to support cognitive health. One study found that a group of older adults (65-80 years old) improved their cognitive function after eating freeze-dried blueberry powder for six months. A smaller study conducted in a younger group aged 40-65 found that those who ate one cup of wild blueberries with breakfast experienced improvements in cognitive function, particularly in episodic memory and executive function.

May Improve Your Immune Health

Your immune system does more than ward off a common cold or the flu. It also protects you from more serious invaders that can cause severe damage to your body. Blueberries contain a significant amount of vitamin C, one key nutrient that helps support your immune health. A 1-cup serving has 12mg of vitamin C—equivalent to 13% of the recommended daily intake of 90 mg for adults. The anthocyanins in blueberries may also play a role in immune health through various mechanisms, including fighting inflammation and reducing oxidative stress.

Might Benefit Your Gut Health

Research has found that your gut health affects many systems in your body, from your mental health to your immune function. And that your diet can have certain effects on your gut microbiome. 

Blueberries are being studied for their impact on the gut. “A 2024 article in Frontiers in Nutrition pointed to a systematic review of 16 animal studies suggesting an improvement in gut microbiome and reduced inflammation with blueberry consumption,” says Sheri Gaw, RDN, CDCES. However, more research on humans is needed to confirm these claims. 

Blueberries Nutrition Facts

One cup of raw blueberries contains the following nutrients:

Blueberries are a nutrient-dense fruit with a notable amount of fiber, vitamin C, potassium and vitamin K. They’re also naturally low in saturated fat and contain polyphenols—plant compounds known to fight chronic disease.

Are Blueberries Safe for Everyone to Eat?

Blueberries are one of the most nutrient-dense fruits, but they can come with risks for certain people. Many plants contain salicylates, including blueberries. “Salicylates are a natural plant chemical that protects a fruit, vegetable or other plant from germs and disease development,” says Gaw. Some people may have an allergy to salicylates, so avoiding them is best since food allergies can lead to anaphylaxis—a severe and life-threatening allergic reaction. Salicylates may also have negative interactions with some drugs, so it’s best to review your current medications with a doctor to determine if salicylates are safe for you to eat.

Additionally, some people may have an allergy or sensitivity to blueberries per se. “If eating blueberries causes an allergic reaction such as swelling, stomach pain, difficulty breathing, numbness, or itching, you should avoid them,” says Gaw. 

6 Ways to Enjoy Blueberries 

Adding more blueberries to your diet will help you reap their many health benefits. “Blueberries are incredibly versatile and can be enjoyed in many ways,” says Ali Ellis, M.Sc., RD. “Some of my favorite recommendations for enjoying blueberries include sprinkling them on top of a bowl of oatmeal or granola, adding them into muffins, or pairing them with some walnuts and dark chocolate for a delicious afternoon snack.”

• Enjoy as a Snack: Simply washing a batch of fresh blueberries and enjoying it straight from a bowl is a refreshing and simple way to up your blueberry intake.
• Add to baked goods: Blueberries make a delicious addition to baked goods, including muffins, quick breads and oatmeal bakes.
• Use in smoothies: Add frozen or fresh blueberries to your next fruit smoothie for increased fiber and flavor. “Frozen blueberries are picked at peak ripeness, which maximizes their anthocyanin concentration, and then they are flash frozen, preserving their nutritional value,” says Ellis. 
• Top your breakfast cereal or oatmeal: Fresh blueberries are a great addition to breakfast cereal and oatmeal. You can add frozen blueberries to oatmeal before cooking for a robust berry flavor.
• Try dried or freeze-dried: Eating dried or freeze-dried blueberries is another fun way to enjoy them. Dried blueberries can be added to trail mix, while freeze-dried blueberries are great as a standalone snack.
• Sprinkle over a salad: Salads are a great and easy way to up your veggie and fruit servings. And blueberries add a sweet yet tangy flavor profile. The best part of including them in your salads is that you simply wash and toss them with the rest of the ingredients—no chopping required!

The Bottom Line

Blueberries are a tiny yet mighty fruit packed with nutrients to support your health, including antioxidants, fiber and vitamins. They may help reduce inflammation, prevent chronic diseases and improve your gut and heart health, to name a few. However, if you have an allergy or sensitivity to salicylates, you may want to avoid them. 

There are many ways to enjoy blueberries, whether you eat them straight from a bowl, baked into your favorite muffins or topped in a fresh salad.