9 Reasons You Should Get Blueberries in Your Diet Immediately

Superfood has become something of an overused term in recent years with every new food or variation of it receive the tag when it is in and then being detached from it when the facts fall flat.  One food that definitely qualifies as a superfood are blueberries and there are plenty of good reasons to get those blueberries in your diet immediately – here are just a few.

As an Amazon Associate I earn from qualifying purchases and sometimes recommend products from other sellers at no extra cost you. For more details see my disclosure policy and privacy policy.

Blueberries nutrition facts

The blueberry is a perennial flowering plant that has bluish-purple berries and is part of the same family as cranberries and bilberries.  The plant comes from North America and is known found across Asia, African and Europe, with many grow your own fans enjoying growing their own little crops of these plants. 

There are two common types of the plant and several subspecies – highbush blueberries are the most commonly grown type while lowbush blueberries are often known as wild blueberries, tend to be smaller in size and are richer in antioxidants.

Nutritional benefits

Blueberries are the most nutritionally dense berry and this is why they are consistently listed as a superfood.  A single cup of 148 grams of blueberries contains:

• Fibre – 4 grams
• Vitamin C – 24% RDA
• Vitamin K – 36% RDA
• Manganese – 25% RDA
• Various other nutrients

The whole cup only contains 84 calories and has just 15 grams of carbohydrates while each berry is made up of 85% water so also helps with hydration levels.

Benefits of blueberries in your diet

1.      Antioxidants

Blueberries have one of the highest amounts of antioxidants of any commonly consumed fruit or vegetable.  Antioxidants in blueberries are called flavonoids and one group of these, called anthocyanins, are one of the main reasons that there are so many health benefits to blueberries. 

Flavonoids are what give fruits their vivid colours and have a big benefit to the anti-inflammatory and immune systems.  They are also connected with combating cancer, cardiovascular disease, and neurodegenerative conditions.

A condition called oxidative DNA damage is one of the things thought to cause a host of problems in our bodies and most get worse as we get older.  Because blueberries have lots of antioxidants in them, they can help combat this damage and neutralise free radicals, the means that this damage takes place.  One four week study showed that when 168 participants drank a litre of blueberry and apple juice every day, their level of oxidative DNA damage from free radicals was reduced by 20%.

2.      Cholesterol

Another problem that comes from oxidative damage is that bad cholesterol or LDL lipoproteins build up in the system and are a leading cause of heart disease.  The oxidants in blueberries are connected with reducing the levels of bad cholesterol with a 50 gram serving having as much as 27% reduction over an eight week period.

3.      Blood pressure

Getting blueberries in your diet has also been connected with a reduction in blood pressure, especially in anyone overweight.  50 grams a day over an eight week period found a reduction of 4-6% in blood pressure and similar studies have noted the same kind of effect in post-menopause women.

4.      Improve brain function

The problems with oxidative damage can even effect brain function.  Animal studies have shown that the antioxidants in the berries can accumulate in spots that are connected with intelligence and can interact directly with neurons.  Other studies have shown the potential for similar results in humans.  A six year study of over 16,000 elderly participants discovered that eating blueberries and strawberries could delay cognitive aging by over two years.

5.      Good for diabetics

Diabetics are always conscious of the amount of sugar in any fruit as it can be naturally high.  A cup of blueberries has around the same sugar as a small apple but the other benefits mean that it is worth the sugar.  Those anthocyanins can affect glucose metabolism with both the juice and extract from the berries working on this.

6.      Beat water infections

Women in particular can suffer with water infections or problems in the urinary tract and these can be quite serious.  Cranberry juice is known to help combat these and so too are blueberries, which are in the same family and have many of the save active substances.  Called anti-adhesives, they stop bacteria binding to the bladder.

7.      Help bones

Bones require several substances to remain healthy, with calcium being one of the most famous.  Others are iron, phosphorus, magnesium, manganese and zinc as well as vitamin K and all of these are present in blueberries in different quantities.  Iron and zinc in particular help to strengthen bones and also joints while vitamin K helps with calcium intake.

8.      Boosting the skin

Collagen is the stuff that skin uses to support itself and it needs vitamin C to deal with environmental damage such as sunlight, pollution and smoke.  It also helps the skin look smooth and have a better overall texture.  Blueberries are high in vitamin C.

What can you make with fresh blueberries?

Fresh blueberries are a delicious and versatile fruit that can be used in a variety of recipes. For a quick and easy snack, simply wash the berries and enjoy them on their own. Or, for a more substantial meal, add them to yogurt or cereal.

Blueberries also make a great addition to baked goods. Try adding them to muffins, pancakes, or even a classic pie. And if you’re feeling adventurous, you can even use them in savory dishes like blueberry chicken or blueberry barbecue sauce.

Can you use frozen blueberries in place of fresh ones?

Frozen blueberries are a convenient and versatile option for cooks and bakers. While they can be used in place of fresh blueberries in many recipes, there are a few things to keep in mind when making the switch.

First, frozen blueberries will release more liquid as they thaw, so it’s important to add them to batters and doughs just before baking.

Second, frozen blueberries can be more tart than fresh ones, so you may want to add a bit more sugar to your recipe.

Lastly, frozen blueberries tend to hold their shape better than fresh ones, so they’re ideal for toppings and fillings. With these tips in mind, you can enjoy the taste of fresh blueberries all year long!

How do you store fresh blueberries?

Blueberries are a delicious and healthy snack, but they can be tricky to store. If they’re not stored correctly, they can quickly become moldy or mushy.

The best way to store fresh blueberries is in the fridge, in a covered container. Be sure to wash the berries before storing them, and remove any bruised or damaged fruit.

If you plan on eating the berries within a few days, you can leave them at room temperature in a single layer on a paper towel-lined plate. However, for longer storage, it’s best to put them in the fridge. When you’re ready to eat them, just wash them and enjoy!

How do you freeze fresh blueberries?

You can freeze leftover blueberries by washing them and placing them on a baking sheet lined with parchment paper. Be sure to spread the berries out in a single layer so they don’t stick together. Then, place the baking sheet in the freezer for about two hours.

Once the berries are frozen, transfer them to a freezer-safe bag or container. When you’re ready to use them, just thaw the berries at room temperature or in the microwave. Then, add them to your favorite recipe!

What are the best substitutes for blueberries?

Blueberries are a delicious and healthy addition to any diet, but they can be hard to come by (and expensive!) out of season. If you’re looking for a delicious alternative to blueberries, here are a few of our favorites:

Raspberries: Raspberries are a close relative of blueberries, and they make an excellent substitute in both sweet and savory dishes. They’re perfect for adding a pop of color (and flavor) to yogurt, cereal, or even salad.

Cranberries: Cranberries have a tart, tangy flavor that pairs well with sweet dishes. Add them to pancakes or baked goods for a unique twist, or use them in savory sauces and salsa for some added zing.

Strawberries: Strawberries are lovely in both sweet and savory applications. Add them to your favorite fruit salad or top off a sundae with a few fresh berries. Or get creative and use them in main dishes – grilled salmon with strawberry salsa is a personal favorite!

Are there any health risks with blueberries?

While blueberries are packed full of goodness, they are no substitute for medication.  If you take any blood thinners such as Warfarin, you should also talk to your doctor before increasing your intake of vitamin K as this plays a part in blood clotting and can interfere with medication.