Top 10 health benefits of blueberries

Aug. 26, 2024

Top 10 health benefits of blueberries

Discover our full range of health benefit guides and read about the about the health benefits of other berries, such as cranberry and cranberry juice, raspberries and strawberries. Then, check out some of our brilliant blueberry recipes and blueberry pancake recipes.

Read on to discover the health benefits of blueberries:

Nutritional benefits of blueberries

80g of blueberries provides:

32 kcals/135KJ
0.7g protein
0.2g fat
7.3g carbohydrates
1.2g fibre
53mg potassium
0.75mg vitamin E
5mg vitamin C

An 80g serving of blueberries contributes one of your five-a-day.

What are the top 10 health benefits of blueberries?

1. May be protective

Blueberries have one of the highest antioxidant levels among commonly consumed fruit and vegetables. This is typically referred to as the ORAC score. They are extremely rich in naturally occurring plant compounds called phytochemicals, such as ellagic acid and anthocyanidins. These phytochemicals are responsible for the blue, indigo and red colouring of the berry. They have also been extensively researched for their protective properties.

2. May help manage blood pressure

Research has shown that anthocyanidins, which are found in berry fruits, may support the cardiovascular system. They appear to do this by supporting the health of blood vessels and reducing the arterial stiffness associated with ageing. This is especially useful for post-menopausal women.

3. May help reduce the risk of heart disease

In conjunction with helping manage blood pressure, the phytochemicals in blueberries have been seen to prevent oxidative damage to cholesterol.

Observational studies also suggest that diets rich in anthocyanins may help lower the risk of heart attacks. However, more studies are needed to confirm these findings.

4. May help regulate blood sugar

Blueberries are both low in sugar and a good source of fibre; as a result, they have a low glycaemic index (GI). This, together with their high flavonoid content, may help improve insulin sensitivity, which is important for managing blood sugar levels.

5. May help maintain eye health

Including blueberries in your diet regularly may improve vision and guard against age-related macular degeneration. This is thought to be thanks to the improved blood and oxygen flow to the eyes, and the antioxidant protection that may help reduce the likelihood of cataract and macular degeneration.

6. May support immune health

Being rich in phytochemicals, vitamins and fibre, blueberries support the health of the gut, which is home to 70 per cent of our immune system. Research demonstrates a beneficial effect on the gut microbiota, the community of beneficial bacteria that live in our gut and play an important role in the induction and training of the immune system.

7. May reduce gastrointestinal symptoms

Studies suggest the polyphenol and fibre content of blueberries may help relieve gut symptoms and improve general well-being in those with abdominal symptoms from gut disorders.

8. May ease urinary tract infection symptoms

Many people turn to berries such as cranberries to help prevent urinary tract infections (UTI). Blueberries contain similar compounds to those in cranberries. These compounds may help prevent the bacteria responsible for UTIs from adhering to the bladder wall; however, this is not effective for all people, and studies suggest there may be other mechanisms at play.

9. May reduce muscle damage after exercise

Strenuous physical activity or exercise may lead to soreness and inflammation. Consuming blueberries in a smoothie, for example, before and after such an event may help promote recovery and reduce inflammatory markers.

Try your own blueberry smoothie.

10. May promote healthy ageing

A number of studies suggest that both whole blueberries, their juice and the concentrated powdered form may help reduce oxidative damage. Such damage is an inevitable part of everyday life, but is a key driver in ageing and the development of disease.

Are blueberries safe for everyone to eat?

Blueberries, along with fruits such as apples, peaches, avocados and raspberries, contain natural chemicals called salicylates. Some people are sensitive to these compounds, and may experience an allergic reaction, including skin rash and swelling.

If you are concerned about food allergies, please consult your GP or registered dietitian for guidance.

For more blueberry powder health benefitsinformation, please contact us. We will provide professional answers.

Are blueberries good for you?

Nutrient-rich and low in calories, as long as you do not have an allergy to the fruit, blueberries make a valuable addition to your diet. Enjoy fresh when in season, or try frozen or dried.

Blueberry recipe suggestions

Apple & blueberry bircher
Chicken & avocado salad with blueberry balsamic dressing
Get up and go breakfast muffins
Instant frozen berry yogurt
Heart helper smoothie

This article was reviewed on 12 June by Kerry Torrens.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

How to Use Blueberry Powder – Top 10 Ways

In this blog, we will talk about the different ways how to use blueberry powder in your daily routine. The truth is, there are endless ways to use berry powders in our diet. As it&#;s easy to use and mix with other ingredients, and as it has a mild and delicious blueberry flavor, it goes well with so many foods and snacks.

This is why blueberry powder is a great alternative for blueberry extracts and blueberry supplements. As a result, you get the same health benefits as from the blueberry extracts and blueberry supplements and get to really enjoy the flavor of blueberry and the beautiful color it gives to your food.

While everyone has their own favorite way of using this berry powder, we know that people are always excited to try new ways and recipes. We put together 10 ideas below to inspire you to try something new and boost your favorite foods and snacks with antioxidants and a vitamin-packed wild Nordic blueberry powder (also called bilberry powder).

1. Yogurt

One of the easiest ways to add a superfood boost to your daily diet is to add a spoonful of blueberry powder to your yogurt. For instance, it is a perfect way to add antioxidants, vitamins, and fibers, especially if you have a busy lifestyle and don&#;t have time to play around with more advanced and time-consuming recipes. Just sprinkle on top of the yogurt, or go fancy with colorful double-layered yogurt with granola and bilberry powder.

2. Smoothies

Another classic way of boosting your diet &#; mixing the wild blueberry powder in your favorite smoothies. Arctic Flavors wide range of berry powders has different flavors that create unique combinations with your favorite fruits and vegetables. It&#;s so much fun to play around with flavors, colors, and textures when it comes to smoothies. Here&#;s our perfect smoothie bowl recipe made with blueberry powder.

3. Protein shakes

If you like to work out and enjoy protein shakes before or after a workout, bilberry powder is a perfect additional booster to your protein shakes. With basically no sugar or fat, with high amounts of healthy nutrients, it is an excellent addition to an active and healthy lifestyle. Here&#;s one of our favorite protein shake recipes: Nutritious & low-calorie wild blueberry antioxidant protein shake.

4. Oatmeal

Everyone knows oats are healthy, but many people find them boring. The secret is to find your own favorite way of enjoying oats &#; whether it&#;s a slowly-cooked, instant, or raw overnight oats. Wild blueberry powder is an easy way to make your oats more exciting. We also like to add seeds and nuts to our oats. Try, for example, this vegan, gluten-free blueberry overnight oats recipe.

5. Cereals or granola

If you enjoy having a bowl of cereals or granola, try throwing in a spoonful of blueberry powder. Again, an easy and quick way to make your breakfast more nutritious and tasty. If you like to take it a step further, make your own granola with your favorite berry powder. Try this vegan, gluten-free guaranteed-success wild blueberry homemade granola recipe!

6. Salads

Anyone who likes salads? Another super simple and fun way to use wild berry powders is to mix a scoop of berry powder directly in the salad or a salad dressing. Our blueberry powder goes very well with basic green salads, as well as Greek salad. Check out also this easy 3-minute avocado appetizer, made with wild blueberry powder. It&#;s one of the easiest recipes ever.

7. Dips

Want to elevate a classic dip such as hummus, tzatziki, or guacamole to the next level? Add some wild blueberry powder! For more inspiration, visit these recipes: Purple wild blueberry tzatziki & New hummus flavor ideas: purple wild blueberry hummus.

8. Baking

Adding a couple of spoonfuls of blueberry powder turns any basic pastry into a blueberry pastry. It&#;s also perfect for turning creams and cake fillings into beautifully colored berry versions. Try, for example, our classic layer cake recipe with lingonberry cream filling &#; you can swap the lingonberry powder for blueberry powder.

9. Decorating desserts

Bilberry dessert recipes&#;we love them! There are multiple ways of using the blueberry powder for dessert decoration, but our favorite way is simply sprinkling it as decoration. It totally takes a plain white cheesecake or pannacotta to a new level. Blueberry powder goes with tiramisu, too &#; try our slightly twisted classic tiramisu recipe here.

10. Ice cream

Adding some blueberry powder into a homemade ice cream mixture is one of the easiest ways to turn plain ice cream into a berry ice cream. You can modify the intensity of blueberry flavor and beautiful purple color based on the amount of powder added to the mixture. It&#;s great for making refreshing slushies, too: try this two-ingredient vegan homemade watermelon blueberry slushie recipe.

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To conclude, we are always excited to share new recipes using blueberry powder, just like the other Arctic berry goodies: smoothie mix powder, cranberry powder, blackcurrant powder, lingonberry powder and sea buckthorn powder. Above all, we would love to hear how you use wild blueberry powder, and if you have some favorite recipes. Please share them on our social media channels!

So, where to buy the best quality freeze-dried blueberry powder?

In Arctic Flavors&#; online shop! Before starting Arctic Flavors, we spent a year trying out different berry powders to understand better what makes the highest quality berry powder. As a result, we found huge differences in quality, and we only approved the best for Arctic Flavors!

Top 10 health benefits of blueberries