Blueberries are commonly considered a ‘superfood’, but what are the proven health benefits of this fashionable purple fruit?
Why are blueberries healthy?
As well as being rich in antioxidants, blueberries are also a good source of essential vitamin C and fibre1. Here we’ll explore the many health benefits of the fruit, so you can find even more reasons to enjoy a sweet snack as part of your regular diet.
Key nutritional values
A portion of blueberries is about a handful. These are the key nutritional values for 100g of blueberries.
Calories: 57
Water: 84%
Protein: 0.7g
Carbohydrates: 14.5g
Sugar: 10g
Fiber: 2.4g
Fat: 0.3g2
High in antioxidants
While most foods containing a high level of antioxidants are considered ‘superfoods’, there is no clear definition of the term. However, blueberries contain one of the highest concentrations of antioxidants in any fruit3, making them an excellent choice for topping your breakfast, adding to salads, or snacking on throughout the day.
Their vibrant purple colour goes hand-in-hand with their antioxidant value. Blueberries’ colour is the result of naturally occurring compounds called phytochemicals5. There are lots of types of phytochemicals in different fruits and vegetables. Those in blueberries, called anthocyanins, are associated
Vitamin C
Blueberries, like many other berries, contain high levels of vitamin C which has many essential functions in our bodies. These include protecting cells and keeping them healthy, maintaining healthy skin, blood, and bones, and helping heal wounds6.
You should be able to get all the vitamin C you need by eating a healthy and balanced diet. Since our bodies can’t store this essential vitamin, you’ll need to make sure you’re getting it in your diet every day. Eating a handful of blueberries is a delicious way to achieve this.
Fibre
Blueberries also contain soluble fibre, which helps keep your digestive system healthy and moving. The fibre in blueberries is also a food source for the good bacteria in your gut7.
Low in calories
Low in calories but high in nutrients, blueberries are a fantastic way for dieters to enjoy something sweet. These delicious berries are a satisfying and healthy dessert choice whether you eat them on their own, in a fruit salad, or whipped into a tasty smoothie. Use blueberries to replace any sugary sweets that you might usually enjoy and satisfy those cravings while looking after your body.
How to eat blueberries
There are so many ways you might like to eat blueberries, from sweet to savoury and morning to evening. These are some of our favourites.
- Sprinkled on a salad for a sweet kick
- Mixed into pancake batter for an extra treat
- Blended in a smoothie
- Added to the top of cereal or porridge
- Layered with yoghurt and granola for a healthy dessert
- On their own!
Whatever way you choose to eat them, we’re sure you’ll fall in love with this sweet and healthy fruit and soon be adding blueberries to your regular shopping list.
Last updated: 20 May 2020
Sources
1 https://www.bbcgoodfood.com/howto/guide/health-benefits-blueberries
2 https://www.healthline.com/nutrition/foods/blueberries
3 https://www.goodhousekeeping.com/health/diet-nutrition/a20916472/blueberries-nutrition/
4 https://www.bbcgoodfood.com/howto/guide/health-benefits-blueberries
5 https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals
6 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
7 https://www.healthline.com/nutrition/foods-high-in-soluble-fiber
