7 Benefits of Blueberries, From Heart Health to Gut Support

Blueberries are easy to love. They’re naturally sweet and refreshing, need little preparation, and can be used in many different ways. 

Even though they’re tiny, blueberries are packed with nutrients that support your health — from your heart to your brain. Let’s take a closer look at how adding blueberries to your diet can benefit your health.

Why are blueberries good for you?

You may not be surprised to learn that blueberries are among the healthiest fruits. They’re packed with important nutrients, including fiber, which supports gut and overall health. 

But blueberries’ “superpower” may be their antioxidants. Antioxidants are important because they help lower inflammation in your body. They do this by preventing oxidative stress, which happens when too many free radicals build up in your body. 

By reducing oxidative stress, antioxidants decrease your risk for chronic conditions, including:

• Cancer 

• Type 2 diabetes

• Heart disease

• Alzheimer’s disease

• Parkinson’s disease

All fruits contain antioxidants, but blueberries stand out because they have especially high levels. In particular, they’re rich in anthocyanins, a type of flavonoid antioxidant. These compounds give blueberries their deep blue color. They also have strong anti-inflammatory effects.

Because of their antioxidants and other nutrients, blueberries have been the focus of a lot of research. Let’s take a closer look at the science. 

1. Anti-cancer

Regularly eating blueberries may help reduce cancer risk, specifically colorectal cancer. Blueberries can increase antioxidant activity in your blood, which may help prevent DNA damage that can lead to cancer. The fiber in blueberries also contributes to a reduced cancer risk. 

Blueberries may also play a role in future cancer treatments. Lab studies suggest that anthocyanins may help inhibit the growth of cancer cells. But more human research is needed to better understand the role of blueberries.

2. Heart health

Adding blueberries to your daily diet may support your heart in several important ways, including:

• Lowering inflammation: The anthocyanins in blueberries may help reduce markers of inflammation. Chronic inflammation can damage blood vessels and contribute to plaque buildup over time.

• Reducing blood pressure: Some studies suggest blueberries may slightly lower systolic blood pressure (the top number). It’s possible that blueberries increase nitric oxide, which helps blood vessels relax and widen.

• Improving cholesterol: One study found that eating about 1 cup of blueberries each day improved “good” high-density lipoprotein (HDL) cholesterol in older adults with metabolic syndrome. More research is needed to confirm these effects in larger populations.

3. Brain health

Blueberries may support your brain in a few different ways, including:

• Helping your brain form new connections, which supports memory and learning

• Reducing your risk of dementia

• Improving cognition

• Reducing inflammation in your brain

For these reasons, berries are a key component of the MIND diet, an eating pattern with a special emphasis on supporting brain health. 

4. Joint pain

The anti-inflammatory properties of blueberries may help with osteoarthritis. This is an inflammatory condition that causes joint pain from wear and tear over time. Osteoarthritis is common in the hands, knees, and neck.

In one study, adults with osteoarthritis ate freeze-dried blueberry powder every day for 4 months. The amount was equal to about 2 cups of fresh blueberries. They reported less pain and stiffness. But because the study used only powdered blueberries, it’s unclear whether fresh blueberries would provide the same benefits.

It’s also important to note that the study was funded by the U.S. Highbush Blueberry Council. This doesn’t mean the findings are untrue, but it does mean there’s a risk of bias. More research is needed.

5. Blood sugar

Blueberries can be good for blood sugar when eaten in moderation as part of a balanced diet.

Blueberries have a low glycemic index (GI) of 53. This means they don’t spike blood sugar as fast as some other foods. Instead, blueberries cause a slower, more gradual rise in blood sugar. In general, low-glycemic fruits (and other foods) are a better choice. This is especially true if you have diabetes or are watching your sugar intake. 

The fiber in blueberries is partially responsible for this blood sugar benefit. That’s because fiber slows how quickly sugar enters your bloodstream. Anthocyanins also help by improving insulin sensitivity. This means your body’s cells can use sugar more effectively for energy.

A large review showed that blueberries may help improve blood sugar control in people with Type 2 diabetes. In these studies, participants ate frozen, freeze-dried, or powdered blueberries in different amounts. If you have diabetes, work with a dietitian to see how to add blueberries to your eating plan. 

6. Gut health

Blueberries can also support your gut microbiome, which is the ecosystem of bacteria in your digestive tract. It plays an important role in digestion and immune health.

The anthocyanins in blueberries act as prebiotics. Prebiotics are fibers that feed healthy bacteria in your gut and help them do their job. A healthy balance of gut bacteria supports digestion and overall gut health. 

Then, when prebiotic fibers reach your large intestine, they’re fermented. This process makes short-chain fatty acids (SCFAs), which travel throughout your body and may help to:

• Reduce intestinal inflammation

• Lower your risk of colon cancer

• Help you feel full after a meal

Blueberries also contain both insoluble and soluble fiber, which help keep bowel movements regular.

7. Weight management

Anthocyanins may help with weight management because they may help metabolism and fat storage. In one study, high anthocyanin intake was associated with 3% to 9% lower fat mass, including less central belly fat. 

Blueberries also have qualities that can be helpful for weight management, including that they have: 

• High water content (around 85%)

• High fiber content

• Low calorie content

Blueberries’ nutrition

Here are some of the standout nutrients in 1 cup of blueberries:

• Calories: 84 

• Carbohydrates: 21 g (15 g of natural sugars)

• Fat: 0 g

• Fiber: 3.6 g

• Protein: 1 g

• Sodium: 1 mg

Blueberries also contain vitamins and minerals, including:

• 24% of your daily value (DV) of vitamin K

• 22% DV of manganese

• 16% DV of vitamin C

• 6% DV of vitamin E

• 5% DV of vitamin B1 

• 5% DV of vitamin B2 

Is it OK to eat blueberries every day?

Yes, it’s fine to eat blueberries every day. A standard serving is 1 cup. Most nutrition guidelines recommend getting 2 cups of fruit each day. 

If you’re watching your sugar intake, a cup of blueberries might seem like too much. But you don’t have to skip blueberries entirely. Even smaller portions can be beneficial. Research suggests that eating just ⅓ cup of blueberries each day is still linked to a lower risk of certain chronic conditions. 

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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