What Happens to Your Body if You Eat Blueberries Every Day, According to a Registered Dietitian
You're not alone if you've been popping blueberries by the handful lately. Peak blueberry season is in the summer months (specifically July through August) and bushels of berries are everywhere these days, from the farmers' market to your local grocery store.
While blueberries are a perfectly fine fruit snack all on their own, they're also delicious blended into smoothies, tossed in salads, muddled into cocktails and baked into blueberry muffins, pies, scones and tarts—the list goes on and on.
Their endless appeal makes them one of the most popular berries to buy, not to mention all of their health benefits (we see you, antioxidants!). But can you eat blueberries every day? We asked Denver-based registered dietitian Jordan Hill, MCD, RD, CSSD of Top Nutrition Coaching, to weigh the pros and cons of consuming this superfood regularly.
Related: Types of Berries: Different Names, Health Benefits
Are Blueberries Healthy?
According to Hill, blueberries have long been considered a “superfood” because they provide a lot of different nutrients, which contribute to various positive effects on your health. "Those effects include heart, brain, digestive, eye and skin benefits," she says. Moreover, blueberries can contribute to Type 2 diabetes management, cancer prevention and weight management due to their antioxidant and anti-inflammatory properties.
"The antioxidants and phytochemicals in blueberries may help to support hormonal balance, heart health, and skin health, while the folate and vitamin C can contribute to fertility and prenatal health," she explains. Ever wonder why so many skincare products list blueberry extract as an ingredient? That would be because this magical berry is just as powerful as its tasty. It can fight the signs of aging and boost your skin's glow meter big time.
As for the mighty berry's link to fertility and prenatal health, Hill says the anti-inflammatory properties in blueberries may help alleviate some of the discomfort associated with menstrual cramps and inflammation. "Their fiber content may also help regulate blood sugar levels and contribute to a healthy heart and digestive system," she adds.
Finally, a previous study by The National Library of Medicine states that a higher intake of flavonoids—particularly from berries—appears to reduce rates of cognitive decline in older adults. So, if you have a family history of memory loss and want to be proactive about doing everything you can to keep it at bay, upping your blueberry consumption may be a smart lifestyle adjustment.
Related: 50 Blueberry Recipes To Devour During Summer
The Healthiest Ways To Eat Blueberries
With so many health benefits linked to blueberries, you would assume eating them by the bushels would be just fine, but because this berry contains a moderate amount of sugar—around 15 grams per cup—you must be mindful of how you're ingesting this sweet little fruit.
"Some of the healthiest ways to consume blueberries are in their fresh and raw form because they maintain more of their nutritional value unprocessed or uncooked," shares Hill. Enjoying a few as a morning or afternoon snack solo or mixed with other berries like strawberries and blackberries is her number one suggestion, followed by blueberries in smoothies, used as a topping for oatmeal, yogurt and salads, or frozen into popsicles.
As hard as it may be in the middle of summer—when freshly baked blueberry pies and blueberry-based confectionery goods are rampant—these aren't the healthiest ways to enjoy the superfood. "The least healthy ways to eat blueberries are in sugary desserts or paired with deep-fried recipes," she warns.
Related: Blueberries for Flavor, Color, Nutrition—and Flat Bellies
What Happens to Your Body if You Eat Blueberries Every Day?
"If consumed daily, a person will likely have an increased antioxidant and anti-inflammatory food intake, which may lead to improved heart health, digestive health, blood sugar regulation, cancer risk and chronic disease risk," says Hill. It's important to note that eating blueberries on their own may not be able to achieve these impacts, but when part of a balanced and varied diet, she says they have a variety of potential positive outcomes.
More good news for blueberry lovers: aside from being generally safe to eat daily (unless you're allergic), they are low in calories. According to the Mayo Clinic, a one-cup serving of blueberries contains 25 percent of the recommended daily value for vitamin C and 4 grams of dietary fiber and is only 80 calories.
This means you can satisfy sweet tooth cravings with a fruit fix under 100 calories for a small serving—but what happens if you overdo it? "Incorporating blueberries into your daily diet can contribute to overall well-being," says Hill, "However, like with any food, moderation and variety are important." While blueberries are nutritious, relying solely on one type of food could lead to an imbalanced diet. Instead, Hill recommends consuming a wide range of nutrient-rich foods to ensure you get all the vitamins, minerals and other nutrients your body needs for optimal function.
Related: Foods With Even More Antioxidants Than Blueberries
How Many Blueberries Can You Eat in a Day?
Hill notes that the recommended daily intake of blueberries can vary based on age, gender, activity level and overall dietary needs. Still, the recommended serving of blueberries is considered to be 1/2 cup.
Related: The Healthiest Fruit, According to Registered Dietitians
What Happens if You Eat Too Many Blueberries?
Given their delicious nature, wanting to polish off a pint or two of blueberries in one sitting is valid, but Hill advises against that. "Overconsuming blueberries can cause potential health concerns like excessive calorie intake, fiber overload leading to GI issues, spikes in blood sugar and oxalate overload leading to kidney stone formation," she says.
With that in mind, we suggest sticking to the recommended 1/2 cup daily. After all, there's always tomorrow to start again.
Next, What Happens to Your Body if You Eat Peanut Butter Every Day?
Sources
Jordan Hill, MCD, RD, CSSD, a registered dietitian at Top Nutrition Coaching
The Nutritional Power of Blueberries. Mayo Clinic
Blueberries 101: Nutrition Facts and Health Benefits. Healthline
Dietary Intake of Berries and Flavonoids. National Library of Medicine
