What are blueberries?

The blueberry (vaccinium myrtillus) was one of the first foods to be titled a ‘superfood’.

There are many varieties growing in different regions of the world; the berries grow in
clusters on shrubby bushes and can range in size.

Cultivated blueberries are sweeter than those grown wild, however, they all share the
same characteristic deep blue-purple colour, thin translucent skin and tiny seeds.

Discover our full range of health benefit guides and read about the health benefits
of cranberry and cranberry juice, raspberries and strawberries. Then, check out
some of our brilliant blueberry recipes and blueberry pancake recipes.
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Nutritional benefits of blueberries

80g of blueberries provides:

 32Kcal/135KJ
 0.7g protein
 0.2g fat
 7.3g carbohydrates
 1.2g fibre
 53mg potassium
 0.75mg vitamin E
 5mg vitamin C

 What are the top 5 health benefits of blueberries?

1. May be protective
Blueberries contain one of the highest antioxidant levels amongst commonly consumed
fruit and vegetables. This is typically referred to as the ORAC score. They are extremely
rich in naturally occurring plant compounds called phytochemicals such as ellagic acid
and anthocyanidins. These phytochemicals are responsible for the blue, indigo and red
colouring of the berry.

The phytochemicals in blueberries have been extensively researched for their protective

properties, which helps the body combat a long list of diseases.

2. May help prevent heart disease

Research has shown that anthocyanidins, which are found in berry fruits, may support
the cardiovascular system. They appear to do this by supporting the health of blood
vessels and reducing the arterial stiffness which is associated with ageing.

3. May help regulate blood sugar

Blueberries are both low in sugar and a good source of fibre, as a result they have a
low Glycaemic Index (GI). This, together with their high flavonoid content, may
help improve insulin sensitivity which is important for managing blood sugar levels.

4. May help maintain eye health

Including blueberries regularly in your diet may improve vision and guard against age-
related macular degeneration. This is thought to be thanks to the improved blood and
oxygen flow to the eyes and the antioxidant protection which may help reduce the
likelihood of cataract and macular degeneration.

5. May alleviate gastrointestinal issues and UTIs

Traditional medicine suggests blueberries may be a useful remedy for
both gastrointestinal conditions and urinary tract infections.

Are blueberries safe for everyone to eat?

Blueberries, along with fruits including apples, peaches, avocados and raspberries
contain natural chemicals called salicylates. Some people are sensitive to these
compounds and may experience an allergic reaction to them, including skin rash and
swelling.

If you are concerned about food allergies, please consult your GP or registered

dietitian for guidance.

Blueberry recipe suggestions

Apple & blueberry bircher
Chicken & avocado salad with blueberry balsamic dressing
Get up and go breakfast muffins
Instant frozen berry yogurt
Heart helper smoothie

This article was reviewed on 15 February 2021 by Kerry Torrens.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a
specialism in public health. Follow her on Twitter @nutri_jo.

All health content on bbcgoodfood.com is provided for general information only, and
should not be treated as a substitute for the medical advice of your own doctor or any
other health care professional. If you have any concerns about your general health, you
should contact your local health care provider. See our website terms and
conditions for more information.

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