Health Benefits of Blueberries


Blueberries, the beautiful looking fruits with the tangy taste are also good for your health. There are loads of health benefits of blueberries. These nutrition-rich super berries are the perfect epitome of the saying “good things come in small packages”.

Blueberries are members of the Vaccinium family. There are mainly two popular types of blueberries. First is “low-bush” blueberry and the second one are “high-bush” blueberry.

Ranging from dark blue to purple-black to maroon color, blueberries consist of a white-gray waxy “bloom” that shields the surface acting as a protective coat. The skin which is surrounded by a semi-transparent flesh encloses small seeds.

Nutritional Value of Blueberries

  • The anthocyanin, present in blueberries makes it high antioxidant value fruits which in turn facilitate optimum health benefits.
  • Blueberries are extremely low in calories. 100g of blueberries contains only 57 calories. So start consuming blueberries for a fit and healthy body.
  • Fresh berries consist of moderate amounts of vitamin A, vitamin C, and vitamin E. These vitamins when combined together acts as powerful antioxidants which defend your body against free radical attacks.
  • Blueberries also contain a B-complex group of vitamins like pyridoxine, niacin, folates and pantothenic acid. These vitamins are essential for the proper functioning of the body.
  • Blueberries are also a good source of potassium. 100 g of blueberries contain 77mg potassium. Potassium aids to control your blood pressure and heart rate.
  • Blueberries also come packed with other minerals like manganese, magnesium, iron, copper and zinc which are vital to promoting your health.

10 Proven Health Benefits of Blueberries

So the nutritional dense blueberries are highly beneficial to maintain your overall health. This little fruit assists to keep your body healthy in a natural way. Let’s read on to known in detail about the various health benefits of blueberries.

1. Blueberries to Improve your Memory

Blueberries consist of brain-enhancing nutrients like B-complex vitamins, vitamin A, C & E and also minerals like zinc, potassium, copper, selenium and more. According to research, blueberries can also combat serious ailment like the Alzheimer’s disease.

Blueberries cure brain cells and neuron tissues which are damaged and provide you with a sharp memory for long periods.

What you need:

  • Blueberries – ½ cup

What you need to do:

  1. Take ½ cup of blueberries
  2. Eat them regularly either after your breakfast or lunch or as a mid-evening snack to improve your brain power.

2. Blueberries for Cancer

Blueberries can be a miraculous remedy for curing different cancers like mouth, liver, colon, breast and stomach. The phenolic compounds present in blueberries work against built up and progression of cancer cells.

Blueberries also contain phytochemicals and several minerals which work in tandem to avert the development and spread of cancerous cells. Now, let’s see how to prepare a delicious blueberry smoothie to ward off cancer.

What you need:

  • Blueberries (fresh) – ¼ cup
  • Banana – 1
  • Vanilla pod (scraped) – 1
  • Soya milk – ½ cup
  • Blender – 1

What you need to do:

  1. Unpeel the banana and put it in the blender along with ¼ cup of fresh blueberries, 1 scrapped vanilla pod and ½ a cup of soya milk.
  2. Start the blender and blend the ingredients till you get the desired consistency.
  3. Your blueberries smoothie is now ready.
  4. Have this smoothie 2 to 3 times a week to fight cancer.

3. How to Treat Diarrhea Naturally using Blueberries

Blueberries, with its high antioxidant nature and antibacterial properties, are an efficient remedy to cure diarrhea. The tannins present in blueberries will assist to reduce the inflammation and infection of the digestive system and eases discomfort related to diarrhea.

What you need:

  • Blueberries – ½ cup
  • Water – 1 glass
  • Sugar (brown) – 1 tsp
  • Blender – 1

What you need to do:

  1. Pour a glass of water in a blender
  2. Next add ½ a cup of blueberries in it.
  3. Turn on the blender and blend the ingredients properly.
  4. Put 1 tsp of sugar for taste.
  5. Drink this juice daily to get complete relief from the diarrhea symptoms.

4. Blueberries for a Healthy Heart

Blueberries consist of high fiber content and can also dissolve the ‘bad cholesterol’ which in turn makes it an ideal remedy to treat many heart diseases. High level of compounds found in blueberries aids to widen arteries which oppose buildup of plaque that normally leads to heart attacks.

What you need:

  • Blueberries (fresh or frozen) – ½ cup
  • Yogurt (unsweetened) – ½ cup
  • Stevia powder – ½ tsp
  • Food processor – 1

What you need to do:

  1. Mix ½ a cup of blueberries with ½ a cup of unsweetened yogurt and add ½ tsp of stevia powder in it.
  2. Put this mixture in a food processor and blend it until smooth.
  3. Have 2 tbsp of this smoothie daily to boost your heart health.

5. Blueberries to Eliminate Belly Fat

If you are a victim of that irritating belly fat then contemplate on having some blueberries. The best part of blueberries is that it will assist you to get rid of that belly fat naturally. The reason being the polyphenols present in blueberries which easily destroys the belly fat

Blueberries are a rich source of fiber that keeps you full for long periods especially between meals. Given below is the blueberry fruit salad recipe which you can add to your diet plan.

What you need:

  • Blueberries – ½ cup
  • Strawberries – ½ cup
  • Lemon juice – 1 tbsp
  • Bowl – 1

What you need to do:

  1. Take a bowl and put ½ a cup of blueberries and strawberries in it.
  2. Now sprinkle 1 tbsp of lemon juice on the mixture of blueberries and strawberries.
  3. Place the bowl in the refrigerator for around 30 minutes.
  4. Remove it from the fridge and enjoy the blueberry salad.
  5. Eat this salad or a minimum 2 to 3 days a week to get rid of belly fat.

6. Blueberries for Eye Care

Adding blueberries to your diet can boost your ocular health. According to a recent study, blueberries consist of a compound known as anthocyanosides which slow down vision loss, reduces eye strain and improves the health of your retina.

Blueberries also assist in reducing vision problems like myopia, cataracts and macular degeneration which are common among middle-aged and older people.

What you need:

  • Blueberries – ¼ cup
  • Peach (small & chopped) – 1
  • Almond milk – ½ cup
  • Flax seeds – 1 tsp
  • Honey – 1 tbsp
  • Ice-cubes – 2
  • Blender – 1

What you need to do:

  1. Take a half a cup of almond milk and add ¼ cup of blueberries, 1 chopped peach, 1 tsp of flax seeds and 1 tbsp of honey in it.
  2. Put the ingredients in the blender along with 2 ice cubes
  3. Blend all the ingredients properly until they become pureed and smooth.
  4. Stir it well.
  5. Have this milkshake every alternate day for a healthy vision.

7. Blueberries to Combat UTIs

Talking about the health benefits of blueberries, another excellent benefit of this tiny blue wonder fruit is its ability to cure urinary tract infections (UTIs). The bacteria-inhibiting properties of blueberries block the growth of bacteria which leads to UTIs. A super breakfast recipe consisting of blueberries and oats is given below.

What you need:

  • Blueberries – ½ cup
  • Rolled oats – ½ cup
  • Water – 1 cup
  • Milk – ½ cup
  • Chia seeds – 1 tbsp
  • Salt – ¼ tsp
  • Saucepan (medium) – 1

What you need to do

  1. Put all the above ingredients in a saucepan over medium heat.
  2. Stir the mixture occasionally for around 5 minutes till it comes to a boil.
  3. Reduce the heat and continue to stir for 5 more minutes till the oats have become thick and berries have burst to make the oatmeal purple.
  4. Have a small bowl of this purple oatmeal daily for breakfast to ward off UTIs.

8. Blueberries to Combat Diabetes

According to a recent study, blueberries control your blood glucose levels and therefore this little blue fruit can be a useful remedy for Type 2 diabetes. Blueberries come packed with antioxidants, fiber, and vitamins that keep your blood sugar levels in check. The low glycemic index of blueberries enables to maintain your energy levels.

What you need:

  • Blueberries (dried) – 1 cup

What you need to do:

  1. Take a cup of dried blueberries.
  2. You can eat it as a sugar substitute when you feel like eating something sweet.
  3. Regular consumption of blueberries approximately 1 cup per day will assist you to keep a check on your blood sugar levels.  

9. Blueberries for Skin Care

Blueberries have impressive benefits for your skin health. Being rich in antioxidants blueberries neutralizes free radicals that can cause damage to your skin. The high content of fiber present in blueberries assists to eliminate toxins from your skin and thus gives you a shiny, healthy, & a nourishing skin.

I.Blueberries Toning Mask to Combat Aging Signs

What you need:

  • Blueberries (streamed & crushed) – ¼ cup
  • Yogurt – 3 tbsp

What you need to do:

  1. Make a paste by mixing 3 tbsp of yogurt in ¼ cup of crushed blueberries.   
  2. Apply this paste on your skin and allow it to stay for around 20 to 30 minutes.
  3. Now wash it using warm water.
  4. Use this toning mask once a week to ward off aging signs.

II.Blueberries for a Smooth & Nourished Skin

What you need:

  • Blueberries – ¼ cup
  • Olive oil – 1 tbsp
  • Honey – 1 tbsp

What you need to do:

  1. Mash blueberries and mix them with 1 tbsp of olive oil and an equal amount of honey.   
  2. Blend them properly till the mixture becomes smooth.
  3. Your face pack is now ready.
  4. Apply this face pack on your skin and keep it on for a minimum of 20 minutes.
  5. Now rinse it off with warm water.
  6. Do this activity 1 to 2 times a week to get a soft, smooth and nourished skin.

III.Blueberries to Treat Acne

Blueberries consist of a high content of salicylates which is the salt present in the salicylic acid.  The ability of the salicylic acid to get rid of dead skin, open clogged pores and fight off bacteria makes it a potent acne cure.

What you need:

  • Blueberries (mashed) – 8 to 10
  • Lemon juice – 1 tbsp
  • Honey – 1 tsp

What you need to do:  

  1. Mix 8 to 10 mashed blueberries with 1 tbsp of lemon juice and 1 tsp of honey.
  2. Apply it on the acne affected areas and let it stay for around 20 minutes & then wash it off with lukewarm water.
  3. Follow this process 2 times a week to get a blemish free skin

10. Blueberries for Hair Care

The tiny superfood known as blueberry can also work wonders on your hair. Blueberries come packed with vitamin B and proanthocyanidins which promotes hair growth. The presence of antioxidants and vitamins like vitamin A, vitamin B complex, vitamin C and E makes blueberries an effective natural care for your hair.

I.Blueberries Hair Mask to Stimulate Hair Growth

What you need:

  • Blueberries – 6 to 8
  • Honey – 1 tsp
  • Olive oil – 2 tbsp

What you need to do:

  1. Take around 6 to 8 blueberries, crush them and mix with 2 tbsp of olive oil & 1 tsp of honey.
  2. Apply this hair mask on your hair with the main focus on the roots.
  3. Allow it to stay for approximately 20 minutes and then wash your hair using warm water or a mild shampoo.
  4. Repeat this remedy 2 times a week to promote hair growth.

II.Blueberries Hair Dye to Color your Hair Naturally

 What you need:

  • Blueberries (mashed) – 1 cup
  • Baking soda – ¼ cup
  • Apple cider vinegar – ¼ cup

What you need to do:

  1. Take a cup of mashed blueberries and add ¼ cup of baking soda and an equal amount of apple cider vinegar in it.
  2. Blend all the ingredients properly and apply it on your hair.
  3. For proper effect keep it on for 2 hours and sit in the sun to enhance the color.
  4. Use this hair dye once or twice a month to add some natural color to your hair.      

Other Health Benefits

  • Enhances Immunity: Eating a handful of blueberries daily can keep away ailments like a cough, cold, seasonal flu, and so on. Blueberries are a rich source of antioxidants and make your immune system stronger by combating infections and neutralizing free radicals. A chemical called as pterostilbene present in blueberries is extremely vital for a healthy immune system.
  • Improves Digestion: Blueberries being a high fiber fruit aid healthy digestion. Fiber plays a vital part in waste management, make bowel moments regular and promotes natural detoxification process. Therefore, consuming half a cup of blueberries daily can prevent digestive problems like bloating, constipation, gasses, and more.
  • Natural Anti-depressant: Blueberries are considered as exceptional anti-depressants. Blueberries are mood-lifting fruits and can keep you fit, rejuvenated and active. Eating blueberries increases serotonin levels, which when low can lead to depression.
  • Assists Bone Development: Munching on blueberries daily can help you to build strong bones.  This is because of the high content of phenolic acids and manganese found in blueberries. Blueberries aid bone development among children and restores bone strength in grownups and old aged people.

Uses of Blueberries

Along with its wide range of health benefits, now let’s have a look at few other ways through which you can use blueberries in your daily life.

1. Blueberries Cube Snack:

If you are a person who likes experimenting than drop some blueberries cubes in your favorite lemonade or a glass of water. You will be amazed by the additional flavor of your drink.

What you need:

  • Ice cube tray (empty) – 1
  • Blueberries – 8 to 10

What you need to do:

  1. Take an empty ice cube tray and put blueberries in it.
  2. Try to put a single blueberry in each compartment.
  3. Now fill the ice cube tray with water.
  4. Refrigerate it for some time and drop the blueberry flavored ice cubes in a drink of your choice.
  5. You will enjoy your drink even more.

2. Fabric Dye using Blueberries

Give your fabric a makeover with the blueberries fabric dye. This all natural dye will definitely give a new look to your fabric.

What you need:

  • Blueberries (overripe) – 2 cups
  • Water – 1 pot
  • Wooden spoon (large) – 1
  • Strainer – 1

What you need to do:

  1. Take a pot filled with water and place 2 cups of blueberries in it.    
  2. Now put a pot to boil.
  3. Mash the berries while boiling using a wooden spoon.
  4. Once the boil is reached allow the berries to simmer for around 30 minutes
  5. This will let them get their natural hue.
  6. Now strain the mixture using a strainer to get rid of blueberry skin and seeds.
  7. Immerse the fabric in the dye and allow it to stay for around 15 minutes.
  8. When the fabric gets the preferred color submerge it in an ice water so that color will set.
  9. Air dry and your fabric will get its revamped look.

Other Tips

  • Always select blueberries that are firm and consist of a deep blue color with a whitish bloom.
  • Blueberries with a deep blue color contain plenty of antioxidants and medical properties.
  • Blueberries are perishable so use them as quickly as possible.
  • When buying frozen blueberries gently shake the bag to check whether the berries move freely or not? If they stay clumped together this means that berries are refrozen.
  • When at home, put the blueberries inside a plastic bag or a zip pouch and keep it in the refrigerator. When refrigerated, blueberries can last up to a couple of weeks if they are fresh.

Given above is the complete list of various health benefits of blueberries. Eat these super fruits daily to maintain a healthy lifestyle. Also, try out the remedies mentioned above and share us your valuable feedback as to how these remedies proved helpful to you.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.