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If you’ve been popping blueberries lately, you’re not alone. Summer is prime blueberry season, especially July through August, and these days tons of berries are available everywhere from your neighborhood grocery store to the farmer’s market.
In addition to being a great fruit snack on its own, blueberries taste great mixed into salads, smoothies, drinks, and baked into pies, scones, muffins, puddings, and tarts.
They are one of the most frequently purchased berries due to their incredible appeal and many health benefits (antioxidants, take note!). However, can you eat blueberries every day? We asked Jordan Hill, MCD, RD, CSSD, a registered dietitian at Top Nutrition Coaching in Denver, to weigh in on the pros and cons of eating this superfood consistently.
Related: Types of Berries: Different Names, Health Benefits
Are Blueberries Healthy?
According to Hill, blueberries have long been known as a “superfood” because of their abundance of nutrients, each of which has a variety of beneficial effects on our health. “Those effects include heart, brain, digestive, eye and skin benefits,” according to her. Additionally, due to their anti-inflammatory and antioxidant properties, blueberries can help with weight control, cancer prevention and type 2 diabetes management.
“The antioxidants and phytochemicals in blueberries can help maintain hormonal balance, heart health and skin health, while folate and vitamin C can contribute to reproductive and prenatal health,” she says. Have you ever wondered why so many beauty products include blueberry extract as an ingredient? Because the power of this enchanted fruit is like its taste. It can significantly increase the glow factor of your skin and fight the signs of aging.
Regarding the berry’s powerful connection to fetal development and pregnancy, Hill notes that the anti-inflammatory properties of blueberries can help ease some of the pain and discomfort caused by inflammation and menstrual cramps. “Their fiber content can also help control blood sugar levels and contribute to a healthy heart and digestive system,” she said Adds.
Finally, a previous study by The National Library of Medicine found that increased consumption of flavonoids, especially from berries, reduced the likelihood that older adults would experience cognitive decline. If you want to be proactive and take all preventive measures because memory loss runs in your family, increasing your blueberry intake may be a wise lifestyle change.
Related: 50 Blueberry Recipes To Devour During Summer
The Healthiest Ways To Eat Blueberries
You might think eating blueberries by the bushel is fine given their numerous health benefits, but you need to be careful how you consume this delightful little fruit because it has a modest amount of sugar — about 15 grams per cup.
“Some of the healthiest ways to consume blueberries are in their fresh and raw form because they retain much of their nutritional value without being processed or cooked,” says Hill. Her top recommendations are to have a handful as a morning or afternoon snack, or in combination with other berries like blackberries and strawberries. Blueberries can be frozen into popsicles, added to smoothies, or used as a topping for salads, oatmeal, and yogurt.
These aren’t the healthiest ways to consume superfoods, as fresh-baked blueberry pies and desserts with blueberries as an ingredient can be everywhere in the middle of summer. “One of the least healthy ways to eat blueberries is to pair them with sugary desserts or deep-fried recipes,” she cautions.
Related: Blueberries for Flavor, Color, Nutrition—and Flat Bellies
What Happens to Your Body if You Eat Blueberries Every Day?
“When consumed daily, a person is likely to increase their intake of antioxidant and anti-inflammatory foods, which can improve heart health, digestive health, blood sugar regulation, cancer risk, and chronic disease risk,” Hill explains. Although blueberries do not have these effects when eaten by themselves, they can have many beneficial effects when included in a varied and balanced diet.
There is another good news for those who love blueberries: they are low in calories and can be eaten regularly, barring allergies. According to the Mayo Clinic, one cup of blueberries provides 25 percent of the daily requirement of vitamin C, 4 grams of dietary fiber and only 80 calories.
This means that if you have a small portion of fruit for less than 100 calories, you can satisfy your sweet tooth. But what happens if you overdo it? “Incorporating blueberries into your daily diet can improve overall well-being,” asserts Hill. “However, as with any food, moderation and variety are important.” Although blueberries are a nutrient-dense fruit, eating too much at one particular meal can be unbalanced. To ensure you get all the vitamins, minerals and other nutrients your body needs for optimal performance, Hill recommends eating a variety of nutrient-dense meals.
READ | What Occurs to Your Body If You Consume Blueberries Daily, as per a Dietitian
How Many Blueberries Can You Eat in a Day?
Hill points out that factors such as age, gender, degree of exercise and overall dietary requirements can affect the recommended daily intake of blueberries. However, 1/2 cup is considered the recommended serving size for blueberries.
What Happens if You Eat Too Many Blueberries?
Considering how tasty they are, it makes sense to have one or two blueberries in one sitting, but Hill suggests against it. According to her, “Overconsumption of blueberries can lead to potential health problems such as excess calories, fiber overload that can cause GI problems, blood sugar spikes and oxalate overload that can lead to kidney stone formation.”
In light of this, we suggest sticking to the recommended 1/2 cup per day. There’s always tomorrow to try again.
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