Some research suggests blueberries have certain health benefits, including the potential to improve heart health, increase bone strength, and lower blood pressure.

People can eat fresh blueberries as a sweet snack or incorporate them into a variety of recipes. Many stores also sell them frozen.

Various studies suggest that blueberries can help to protect against heart disease and cancer. They may also help maintain bone strength, mental health, and blood pressure.

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A type of flavonoid called anthocyanin gives blueberries their characteristic color and contributes to many of their health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect.

Research suggests that blueberries may help with the following health benefits:

1. Maintaining healthy bones

According to a 2024 review, blueberries may offer benefits for bone health, which may be due to their vitamin K content.

Blueberries may help to improve bone mineral density during the process of bone metabolism, in which the body replaces old bone tissue with new bone tissue. They may also help to reduce bone loss.

Blueberries also containTrusted Source the following nutrients:

According to the American Academy of Orthopaedic Surgeons, these dietary nutrients are important for maintaining bone health.

2. Skin health

The 2024 review highlights research supporting blueberries’ potential effects on the skin.

Blueberries contain the following phytochemicals, which may help to reduce skin inflammation and encourage skin healing:

  • baicalin, which may help protect against ultraviolet photodamage
  • apigenin, which may reduce inflammatory processes
  • quercetin, which may reduce age-related skin changes and prevent the breakdown of collagen
  • fisetin, which may protect against skin inflammation and dryness

3. Lowering blood pressure

According to a 2019 review, some research suggests blueberries may lower systolic and diastolic blood pressure levels in females with pre- and stage 1 hypertension and males with cardiovascular disease risk factors.

However, other research in the review found that blueberries had little to no effect on blood pressure levels.

The 2024 review suggests that research associates lower blood pressure with regularly eating blueberries. It suggests that blueberry consumption may help relax blood vessels and improve blood flow.

A 2024 article highlights research that suggests blueberries may help lower blood pressure in the following people:

4. Managing diabetes

A 2022 reviewTrusted Source of 22 studies suggests that blueberries and cranberries may significantly lower fasting blood sugar and glycated hemoglobin levels in people with diabetes.

Regularly eating blueberries may also link to a lower risk of type 2 diabetes. More long-term studies are necessary to understand the effects of blueberries on insulin resistance and sensitivity.

The antidiabetic effects of blueberries may be due to their polyphenols and anthocyanins.

5. Protecting against heart disease

According to the 2024 article, research suggests that blueberry consumption may offer benefits for heart health. In particular, research associates the anthocyanins in blueberries with a lower risk of coronary heart disease and cardiovascular disease.

Animal research also suggests that quercin in blueberries may offer a protective effect against heart injury.

Blueberries may also support heart health by helping to lower cholesterol.

A 2023 reviewTrusted Source suggests that blueberries may protect against cardiovascular disease by improving:

  • hypertension
  • blood lipids (fats)
  • endothelial function, the activity of cells that line blood vessels
  • activation of blood platelets
  • oxidative stress
  • inflammation
  • arterial stiffness

6. Preventing cancer

A 2024 review highlights the potential anticancer effects of blueberries, which may link to anti-inflammatory and antioxidant properties.

Research in the review suggests blueberry properties may offer beneficial effects against the following types of cancer:

Blueberries’ properties may also help to inhibit tumor growth and reduce the risk of cancer recurrence.

The American Cancer AssociationTrusted Source suggests that a balanced diet containing whole fruits in a variety of colors may also be beneficial for cancer prevention.

7. Improving cognitive health

A 2019 reviewTrusted Source suggests that blueberries may improve cognitive performance, including spatial, long term, and short-term memory. However, the researchers caution that studies vary considerably in design and dosage.

In a 2024 study, researchers gave 60 adults with self-reported symptoms of depression a blueberry drink then six weeks of blueberry supplementation or a placebo.

After six weeks, the placebo group showed greater improvements in depressive symptoms. However, a single dose of blueberries correlated with improvements in executive function, which may warrant further research.

8. Weight loss

A 2024 review suggests that blueberries may offer benefits for people with concerns about weight management.

Since blueberries are low in calories and a rich source of fiber, they may have beneficial effects on appetite management and help people feel full.

Animal studies in the review suggest that blueberries may also help to prevent obesity and manage obesity-related conditions.

People can get the following nutrients from 100 grams (g)Trusted Source of blueberries:

  • 64 calories
  • 0.7 g of protein
  • 0.31 g of fat
  • 14.6 g of carbohydrate
  • 9.36 g of total sugars
  • 12 mg of calcium
  • 0.34 mg of iron
  • 13 mg of phosphorus
  • 86 mg of potassium
  • 6.2 mg of magnesium
  • 0.09 mg of zinc
  • 8.1 mg of vitamin C

Blueberries also contain copper, biotin, and manganese.

Fresh and frozen blueberries both offer the highest nutrient content. Dried blueberries may haveTrusted Source fewer nutrients and less flavor, which may lead to added ingredients, such as sugar.

The large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index (ANDI). This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

Foods with the most nutrients per calorie have the highest rankings, and blueberries are among the top fruits and vegetables for nutrient density, with an ANDI score of 132.

Blueberries are available fresh, frozen, freeze-dried, and in jellies, syrups, and jams. People can check the labels of any processed blueberry products for added sugars and ingredients.

Here are some quick ideas for including blueberries in meals:

  • Use blueberries as a fresh topping on oatmeal, waffles, pancakes, yogurt, or cereal for an extra burst of flavor and nutrition in your breakfast.
  • Whip up a quick and easy smoothie using frozen berries, low fat milk, and yogurt.
  • Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese.
  • Fold blueberries into muffins and sweet breads.
  • Blend blueberries in a food processor with a little water as part of a fresh syrup to top desserts or breakfast foods.

People can also try the following recipes:

People who are taking blood thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a key role in blood clotting, and it could affect the blood-thinning action of the drug.

Overall diet is more important than any single food in preventing disease and achieving good health. It is better to eat a varied diet as the key to healthful living rather than to concentrate on individual foods.

People can speak with a healthcare professional if they have concerns about the nutritional value of their current diet.

Is it good to eat blueberries every day?

The Dietary Guidelines for Americans 2020 to 2025Trusted Source recommends that most adults eat two portions of fruit per day. This could include blueberries, although it is important to include a variety of fruits and vegetables in the diet.

Are blueberries high in sugar?

100 g of raw blueberries contains 9.36 gTrusted Source of total sugars, primarily glucose and fructose. Fresh blueberries contain no added sugar.

Are blueberries better than strawberries?

100 gTrusted Source of blueberries contains slightly higher levels of iron and manganese than 100 gTrusted Source of strawberries. However, strawberries contain slightly higher levels of:

  • calcium
  • phosphorus
  • potassium
  • zinc
  • vitamin C

Blueberries are a source of various nutrients, including dietary fiber, vitamin K, iron, and more. These nutrients can make blueberries a beneficial part of a balanced diet.

Some research also suggests blueberries properties may offer certain health benefits. This may include protecting against heart disease, diabetes, and obesity, among other conditions.

More research may be necessary to understand the full extent of blueberries’ health benefits. People on blood thinning medications should speak with a healthcare professional before changing the amount of blueberries they regularly eat.