Blueberries are often called a 'superfood.' Here's why.
Trends in the worldwide blueberry market show that interest in the longstanding popular fruit remains high and is likely going to increase. One analysis shows that the global blueberry market was valued at $2.65 billion in 2023, but is expected to grow to more than $4 billion by 2029.
There are many reasons people love blueberries, including that they "keep well, are naturally sweet and flavorful, and they can easily be incorporated into many different foods," says Dr. Carolyn Newberry, an attending physician and nutrition scientist at Weill Cornell Medical Center in New York City.
Indeed, blueberries are popular in smoothies and are a common topping on Greek yogurt, pancakes, cereal, oatmeal, waffles and salads. The fruit is also commonly included in many different baked goods such as muffins, scones, cookies, breads, pies, cheesecakes, cobblers and crisps.
In addition to being delicious in so many different foods, "blueberries are an easily portable fruit, which makes them a top choice for people on the go," says Caroline Susie, a registered dietician and national spokesperson for the Academy of Nutrition and Dietetics. "Blueberries are also nutrition powerhouses."
What are blueberries?
Blueberries are a type of fruit that belongs to the Ericaceae plant family – a family which also includes huckleberries, cranberries, lingonberries, and more than 4,000 species of flowering plants.
Blueberries grow above ground on blueberry bushes in generally humid and warm climates where they need at least six hours of direct sunlight daily, but some varieties also grow in cooler temperatures. China is the world's largest producer of blueberries, followed by the U.S. and Peru.
Susie notes that in the U.S., the main types of blueberries are northern highbush, southern highbush, rabbiteye, lowbush and half-high.
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Are blueberries good for you?
No matter which variety you choose, blueberries pack a host of health benefits. For instance, 100 grams of of the fruit (about 1 cup to 1 1/2 cups, depending on their size) contains biotin, fiber, vitamin K, manganese, calcium, and more than 8 milligrams of vitamin C – plus lesser amounts of protein, iron, phosphorus and potassium, per the U.S. Department of Agriculture.
Newberry praises the fruit's manganese content for "keeping bones strong;" and especially their vitamin C content for being a powerful antioxidant "that promotes wound healing and reduces risk of illness." She also notes that because blueberries are rich in vitamin K, "they can help clot blood in case of injury."
Anthocyanins are another antioxidant that blueberries are high in and are known for benefits such as improved cognitive function and motor skills.
Blueberries are also high in fiber – about 4 grams per cup -– which can slow digestion, "making them a blood sugar-friendly food," says Susie. Their high-fiber content also means that blueberries are filling, which, combined with their low number of calories (just 64 calories per 100 grams), means the fruit can help with healthy weight management.
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Can you eat blueberries every day?
Despite so many nutritional benefits, some people need to watch how many blueberries they consume. People with sensitive stomachs or digestive conditions such as irritable bowel syndrome, for instance, may find that overconsumption of blueberries will give them stomach pain, constipation or cramping. Blueberries can also cause allergic reactions such as hives and swelling if you have food allergies associated with the Ericaceae plant family.
Moreover, since blueberries have vitamin K in them, "people on certain types of blood thinning medications may want to talk to their doctor about how much is safe to consume," cautions Newberry. The fruit can also interact negatively with cholesterol-lowering drugs.
And because of their seasonality, "blueberries can also be expensive at certain times of year," Newberry adds. "But frozen blueberries are available year round and may be cost-effective as they can be bought in bulk and stored easily."
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This article originally appeared on USA TODAY: Are blueberries good for you?
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