5 Good Reasons to Include Blueberries In Your Diet

Everyone knows blueberries as little dark and tasty berries that are equally great fresh and as an ingredient in various meals, desserts, and drinks. Moreover, most people may guess that these berries are very beneficial for your health and well-being. But not many of them know how beneficial they are and why.

So, here are 5 reasons why blueberries may be called a real superfood and why you should start eating them more often.

1. Blueberries Are Rich in Antioxidants

Blueberries contain lots of antioxidants that are compounds, able to prevent free-radical damage to the cells of your body. These very substances give these berries their wonderful color.

This fact is especially pleasant to know, considering that antioxidants are almost useless in the form of supplements and the best way to get enough of them and stay healthy is consume as much of them with food as possible.

2. Blueberries Are Rich in Various Vitamins and Minerals

As you will see a bit later, blueberries are rich almost in all the vitamins your body needs. It is especially rich in vitamins C and E that have antioxidant properties too. Also, they are a great source of various minerals, including zinc and manganese.

3. Blueberries Are Fat-Free and Low in Calories

One cup of raw blueberries contains about 80 calories. It is less than in 2 regular Oreo cookies — and in case of blueberries you get incomparably more benefits.

Apart from being low in calories, blueberries contain almost no fat and they are rich in fiber, which is great for your digestion and helps to lose weight. Also, they won’t harm even if you follow a strict diet.

4. Blueberries Are Available Almost Everywhere

Because of their superfood qualities, blueberries are sometimes compared to goji and acai. However, the latter are expensive, exotic, and they require more effort to get as they are rarely readily available in the local supermarket.
But the story is different with blueberries. They are found in most grocery stores all the time. The only thing you need to do is to choose the right berries (not moldy or mashed) — but this applies to literally every food you buy.

5. Blueberries Are Extremely Delicious

The first reason to eat these berries is, of course, their taste. If it was not that great, all the benefits the blueberries offer would make no sense as no one would want to eat them anyway.

Blueberries taste great alone and in different combinations — both in the fresh and in the cooked form. For example, they are great with whipped cream or yoghurt, together with chopped nuts over the bowl of cereals, and so on.

Healthy Blueberry Recipes

Though it is better to eat blueberries alone to get the most benefit from them, you will get bored of eating them only this way sooner or later. So, consider looking for some healthy recipes with blueberries as one of the main ingredients.

Some hints of how to distinguish between the healthy and unhealthy recipes:

• Opt for the recipes where not too much sugar is used;
• Other ingredients should be healthy too (like whole grains and other fruits);
• The best is when blueberries are used fresh.

Nutrition Information

Here is the official nutritional information of blueberries (numbers per cup of the raw berries). Just look through these numbers and see how beneficial these little dark berries are for your whole body:


• Water: 122.10g
• Calories: 83
• Protein: 1.07g
• Carbohydrates: 21.01g
• Fiber: 3.5g
• Sugars: 14.44g
• Fat: 0.48 grams (of which Saturated: 0.041g; Monounsaturated: 0.068g; Polyunsaturated: 0.212g);
• Calcium: 9mg
• Iron: 0.41mg
• Magnesium: 9mg
• Phosphorus: 17mg
• Potassium: 112mg
• Sodium: 1mg
• Zinc: 0.23mg


• C: 14.1mg
• B1: 0.054mg
• B2: 0.059mg
• B3: 0.606mg
• B5: 0.180mg
• B6: 0.075mg
• B9: 9mg
• Vitamin A: 23mcg
• Vitamin E: 0.83mg
• Vitamin K: 28mcg


• beta-Carotene: 46mcg

• Lutein/Zeaxanthin: 116mcg