Blueberries – Nutrition, Health and Beauty Benefits

Health and beauty benefits of blueberries

Interested in learning about the nutrition, health and beauty benefits of blueberries? Blueberries are bright blue-colored berries native to North America. For example, blueberries, nutrient-dense berries, have been touted as a super food for their high vitamin source, and are rich in antioxidants.

Blueberry Nutrition

Health and beauty benefits of blueberries. Beauty benefits of blueberries. Health benefits of blueberries.

Research studies have shown that incorporating blueberries into your diet, can help to decrease insulin resistance. In addition, this may help lower fat storage in your body. Blueberries are rated 53 on the glycemic index (GI), which indicates how quickly the food is to raise blood sugar levels. This score considered low on the glycemic index end, also a safe fruit option to regulate blood sugar levels. In addition, they are also low in caloric intake and fat.

Blueberries have been known as being brain-healthy food. Therefore, they can help prevent cognitive decline, dementia, and improve memory due to the protective properties of the flavonoids. They have been known to have the highest antioxidant levels of any fruit. Most importantly, they help fight free radicals and lower inflammation within the body.

Beauty Benefits of Blueberries

Eating blueberries have been known to help lower cholesterol. High cholesterol is fairly common among adults these days. But berries of all types can greatly help improve your cholesterol levels. Studies have shown that ingesting berries regularly can make a significant impact on the amount of cholesterol that accumulates in your blood. They are also full of soluble and insoluble fiber, which is also good for your digestive tract.

Blueberries are especially good for maintaining eye health, because they are a rich source of antioxidants, lutein, and anthocyanins, which will help with circulation to the eyes and protect the delicate blood vessels surrounding the eye area. Anthocyanins will help boost the elasticity and decrease the sagging of connective tissue. If you want bright sparkling eyes with decreased shadows, then blueberries are your jam.


Vitamins K1 | Vitamin C | Manganese | Polyphenols (Anthocyanins & Proanthocyanins) | Antioxidants | Quercetin | Myricetin |Resveratrol | Lutein | Gallic Acid |   Zeaxanthin


*Per 1 cup of blueberries.

  • Calories | 84
  • Fat | 0.5 grams
  • Fiber | 3.6 grams
  • Carbohydrates | 21 grams
  • Sugars | 15 grams
  • Protein | 1 gram
  • Vitamin C | 24% DV
  • Folate | 13% DV
  • Vitamin B6 | 5% DV
  • Potassium | 3% DV
  • Manganese | 25% DV
  • Vitamin K | 36% DV
  • Copper | 4% DV
  • Vitamin E | 4% DV

Blueberry Eating Suggestions:

It is best to aim for 1 cup of blueberries daily to benefit from its super food benefits. Blueberries are delicious in smoothies and great in baked goods, toppings for oatmeal and yogurt, and even made into delicious jams. For example, try my hormone balancing blueberry smoothie bowl.

Blueberry Storage Tips

Refrigerated blueberries are best eaten within a week. However, frozen blueberries will be best from anywhere between six months and a year.

Let’s Discuss the Health Benefits of Blueberries

So, did you learn anything new about the health and beauty benefits of blueberries? I would love to hear what your favorite blueberry recipe is. Let me know in the comments below. You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips on my gut health holistic nutrition blog, recipes, and follow my healthy gut diet plans, guides, and programs. 

Holistic Nutritionist, Health & Wellness Coach & Gut Health Nutritionist

Hi, I'm Laura.
Your Healthy Gut Nutritionist!

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