Do you ever surprise approximately the fitness impact of those tiny blue bursts of taste you spatter in your cereal or toss into your smoothies? Blueberries are touted for their many health advantages—no wonder, considering they % greater antioxidants than any other fruit, consistent with a 2021 take a look at posted in Molecules.
But what occurs for your body whilst you consume blueberries each day? Is there a disadvantage to ingesting an excessive amount of? Let’s find blueberries’ nutritional fee, capability health advantages and downsides of each day consumption, and how you can enjoy them as a part of a healthful food plan.
Pictured Recipe: Lemon-Blueberry Overnight Oats Recipe
a recipe picture of the What Happens to Your Body When You Eat Blueberries Every Day
PHOTOGRAPHER: STACY K. ALLEN, PROPS: JULIA BAYLESS, FOOD STYLIST: ANA KELLEY
Blueberries Nutrition Facts
Blueberries are nature’s chew-sized deliciousness filled with dietary advantages, boasting many vitamins and antioxidants. One cup of blueberries (150 grams) contains the following, according to the USDA:
Total Carbohydrates: 22 g
Dietary Fiber: 4 g
Total Sugars: 15 g
Protein: 1 g
Total Fat: 0 g
Saturated Fat: 0 g
Sodium: 2 mg
Potassium: 116 mg
Vitamin C: 15 mg
Vitamin K: 29 µg
Vitamin A: five µg
Health Benefits of Blueberries
You May Reduce Your Risk of Chronic Disease
Blueberries are loaded with anthocyanins, which might be regarded to assist reduce the hazard of persistent ailment. According to a 2020 evaluate in Advances Amazing health in Nutrition, these compounds fight oxidative pressure and irritation—two great elements in growing persistent disorder.
Brittany Lubeck, RD, a registered dietitian and vitamins author, confirms via telling EatingWell, “Consumption of blueberries might also help lessen the chance of certain illnesses and conditions, along with heart disorder, type 2 diabetes and cognitive decline. This is idea to be due to the presence of anthocyanins (that are powerful pigments and antioxidants) in blueberries.”
You May Improve Your Vision
Blueberries supply nutrients C and A, which can be needed to preserve properly vision and probably reduce the hazard of age-associated macular degeneration, according to a 2019 evaluate in Antioxidants.
Lubeck provides, “Blueberries are excessive in flavonoids, that have been related to a decrease threat of cataracts and macular degeneration.”
You May Have Better Digestion
Blueberries are an excellent source of fiber, an critical nutrient that can promote regularity, prevent constipation and preserve a healthy gut. “A fiber-rich food regimen has been related to better universal metabolic and digestive fitness,” says Lubeck.
You May Improve Your Skin Health
Blueberries ‘ antioxidants, like diet A and retinol, protect your skin from untimely growing old through combating loose radicals. They also can improve collagen manufacturing, resulting in smoother, firmer skin, in step with a 2023 evaluate in Antioxidants.
“Consuming blueberries (either via meals or dietary supplements) may also advantage growing old pores and skin,” says Lubeck. “The antioxidants in blueberries fight free radicals which could damage pores and skin and growth the charge of getting old.”
Related: 10 Collagen-Rich Foods To Add To Your Diet
You May Reduce Chronic Inflammation
Chronic inflammation is the motive force of maximum continual diseases. Fortunately, blueberries are full of anti inflammatory compounds that help fight this underlying purpose of health issues, consistent with a 2021 assessment in Nutrients.
“Blueberries have greater polyphenols than any other berry,” says Lubeck. “Polyphenols are phytonutrients with anti-inflammatory properties. Various studies have determined that blueberries may reduce obesity-prompted inflammation, which could improve typical metabolic fitness.”