Let you discover the health benefits of blueberries, nutrition-rich and tasty fruit, grown commercially in North America, Europe, and Asia. Before you plan to take blueberries daily, you should understand the proper serving size of blueberries per day. So, read this article up to the last line to grasp precise information about the nutritional facts, serving size for adults and children, and other necessary details of this excellent superfood, blueberry.
What are Blueberries
Blueberries are perennial flowering plants along with blue or purple berries. This category of berry comes under section Cyanococcus within the genus Vaccinium. These berries are closer to cranberries, huckleberries, and bilberries. Blueberries are sized about 0.2 to 0.6 inches or 506 mm in diameter.
These low-calorie healthy fruits, known as blueberries, help maintain blood sugar level and boost heart and brain health. In taste, these fruits are delightful and sweet. However, blueberries are found of different types. With the variation, the size and color of the fruit also vary slightly. Though fresh fruits of blueberries can be eaten yet, people may take it in the form of juice or frozen. It can be taken in the form of jams, jellies, along with baked food item or as a flavor as well.
Lowbush and highbush blueberries are common variations. Highbush blueberries are widely cultivated in Canada and the USA.
Small and round in size and blue or purple in color, blueberries belong to a healthy fruit family that comes with low calories and fat but a decent amount of fiber.
Per 100 gram (3.5 ounces) serving blueberries provide 240kJ (57 Kcal). So, you may take blueberries daily to boost your health in different ways without gaining your body weight. On the other hand, due to being rich in micronutrients, blueberries can provide you essentials vitamins and minerals regularly. Let you get familiar with other nutritional facts of raw blueberries per 100-gram serving.
Carbs: 14.5 grams
Protein: 0.7 grams
Fat: 0.3 grams
Fiber: 2.4 gram
Sugar 10 grams
Apart from containing 84% of water, blueberries, consist of 14% carbs. The carbohydrates contained in blueberries are available in the form of glucose and fructose, which is safer for the patients of blood sugar as well. So, if you are diabetic but want to include healthy fruits in your daily diet, then you can include blueberries easily. Easy to absorb the quality of the nutrient compounds of blueberries give it a special place in the list of fruits. From rejuvenating your health to protecting your body from diseases, eating blueberries every day could be a great option for you.
Another important healthy part of blueberries is dietary fiber, which helps to protect various illnesses. It is seen that around 16% of carbohydrates come in the form of fiber. Therefore, including blueberries in your daily diet can help you taking necessary fiber. It will give your metabolic system more strength and help maintain better health and tirelessly perform your daily activities. By adding blueberries in the list of your salad or fruits, you can gain a great advantage in leading a healthy life.
Vitamins are vital to consume for a living a healthy life. When the vitamins come from a natural source, it becomes more precious to us. Vitamins such as A, B1, B2, B3, B5, B6, B9, C, E, K, etc. are available in blueberries. Apart from that, it is a natural source of minerals such as calcium, iron, manganese, phosphorus, potassium, sodium, zinc, and water. When sources of vitamins and essential minerals are lower in many fruits, blueberries are rich with vitamins and many essential minerals. So, it’s your choice whether or not to include blueberries in your list of fruits to eat daily.
How many blueberries in a cup
You are now interested in knowing how many blueberries come in a cup so that you can take blueberries in a proper quantity, healthy to take daily. Though the nutritionists do not suggest overeating blueberries, as per their suggestions, it is better as early as blueberries in your daily diet. Let you discover the numbers and grams and ounces of blueberries when it comes to different quantities in a cup. This knowledge would help you eat blueberries daily without crossing the limit and staying healthy by getting nutrients from this superfood.
Cup Amount in grams Amount in ounces (oz)
¾ cup 75 g 2.6 oz
7/8 cup 90 g 3.1 oz
1 cup 100 g 3.5 oz
2 cups 200 g 7.1 oz
65 to 70 fresh berries come in 1 cup that amounts to 100 grams or 3.5 oz.
Are frozen blueberries good for you
Should you take frozen blueberries? This is a million-dollar question to the people, interested in including this sweet fruit in their daily diet chart. As you came to know, the inclusion of blueberries boosts up your diet for containing low calorie and fat and offering high fiber and antioxidants, so you may feel excited to reveal the answer to the question mentioned above. Let it be clear to you by knowing the information found in research.
What Research Finds about Frozen Blueberries
Research conducted at South Dakota State University shows that frozen blueberries might contain high antioxidants so that it could be healthier than fresh berries. Frozen blueberries become more powerful in boosting up the human body. Therefore, if you eat frozen blueberries daily, you will get higher benefits, which is your purpose to meet as well.
What makes blueberries blue, anthocyanins, and antioxidant properties, comes in the skin portion of the berry. When it is frozen, the skin part of the berries creates ice crystals and becomes easier to absorb to our body. As per the research, the packaged blueberries are commonly get frozen soon after packaging. Therefore, the packaged berries are also healthier for our bodies. On the other hand, due to providing packaged blueberries by the commercial agencies, blueberries remain available around the market.
How many Blueberries should I Eat
According to new studies, it is found that eating a cup of blueberries every day reduces the risk of heart diseases. For the improvement of cardiovascular health, taking blueberries regularly is a right choice. As per the researchers of the University of East Anglia and colleagues from Harvard, we were eating a cup of blueberries that might improve cardiovascular health and may resist many diseases related to this vital organ of our body, heart.
Helps to maintain a healthy cardiovascular system
When blueberries are added in the daily diet in proper measure, and some necessary lifestyle changes are made, living a healthy life becomes more straightforward. If type 2 diabetic patients eat blueberries, they would be capable of maintaining a healthy level of blood sugar due to the availability of the compound called anthocyanins in blueberries.
Benefits of Blueberries for Skin
The beauty benefits of berry fruits are not unknown. Here, let you explore the benefits of blueberries for the skin. As mentioned previously, blueberry is popular as a superfood, which contains natural nutrients that are helpful for human health. Skin is the largest organ of our body. So, not only for beauty purposes but also for nurturing your skin, you will look for a wise solution. Blueberry offers this solution greatly.
Natural Anti-aging Properties
Do you want to get glowing skin? Is your skin aging faster?
“Stuffed in” with vitamins and rich antioxidants, blueberries could offer you wonderful compounds to nurture and treat your skin naturally. As you know, free radical damages from sun exposure can radically change your skin. Over time, you may look older than actually, you are. So, if you intend to prevent your skin from aging, then you can take blueberries in proper quantity regularly.
Blueberries contain plenty of zinc, iron, and other necessary minerals to improve the quality of the skin. Therefore, you will get enough opportunities to boost your skin by eating blueberries daily.
Answers of Some Frequently Asked Questions:
How many blueberries should I eat daily?
A cup of blueberries you can eat daily. It will reduce the risk of heart diseases as per new studies. Studies say that eating a cup of blueberries or up to 150 grams could eliminate up to 15 percent of cardiovascular illnesses.
However, eating fruits of different types in smaller quantities is a better option to stay healthy. A healthy salad could improve your health amazingly and keep you away from any unwanted health hazards. In this world, where diabetic, as well as heart patients, are increasing steadily, it is recommended by the nutrition experts that they should include healthy fruits in their daily diet chart.
Can you eat too many blueberries in one day?
If this is your question, then it is easy to assume that you want to be clear about the consequences of overeating blueberries. You may be a fruit lover, or you may not want to lose the scope of eating a sweet fruit like blueberries in a significant quantity. To meet your taste needs, you are eager to eat blueberries in a greater amount. Overeating blueberries is not advisable, like other food items. Heartburn, diarrhea, reflux, or other burning sensations you may feel due to this reason. But, if you eat blueberries in the proper serving size of blueberries per day, you will get wonderful health benefits.
What happens if you eat blueberries daily?
The delicious taste of blueberries attracts everybody. As per a few studies, if you eat a bowl of blueberries daily, you will reduce the risk of diabetes, heart disease, obesity, and gain more immunity power. Consuming blueberries every day by following daily serving sizes, you can gain a more robust metabolic system.
Improves Your Health Holistically
Apart from regulating a healthy blood sugar level, preventing the heart from diseases, blueberries help to boost up the metabolic system. Intake of blueberries every day may maintain your triglyceride level in the body. So, by eating blueberries in said serving size regularly, you can enjoy better health. However, same as overeating other fruits, you may feel uneasy or damage your health by overeating blueberries.
Some Other Health Benefits
Besides the above-mentioned health benefits, the intake of blueberries may help you reduce hypertension, inflammation, endothelial dysfunction, and high cholesterol. It may improve a person’s brain functions, memory, and cognitive skills as well. When Urinary Tract Infections are common among women, eating blueberries could be a great option, as anti-adhesive substances of blueberries help prevent E. coli bacteria and cause UTIs. If you do strenuous muscle activities in your day-to-day life, then blueberries may help you reduce your fatigue, local inflammation, and oxidative stress.
Cultivation of Blueberries
Blueberries are cultivated and sometimes collected from semi-wide or wild bushes. Blueberries are commonly cultivated in North America as the climate is suitable for the cultivation of these fruits. In some places, though blueberries grow naturally in most cases, it is cultivated. The wild blueberry is commonly used for marketing these fruits with a distinctive identity. Acidic soil is required, and sometimes supplemental fertilization is also needed to cultivate blueberries successfully.
Growing Regions of Blueberries and Production
In the United States, blueberries are cultivated widely and in Canada also. In some other countries, also blueberries are cultivated. Find the list below to understand the regions, where blueberries are grown more in 2018.
United States 255,050
Commercial Benefits of Cultivating Blueberries in Greenhouses
When you want to grow a high-value fruit like blueberries, you will plan to get the best environment so that you can earn maximum profit by completing the cultivation process with more quantity of fruits. In this course, commercial cultivators of blueberries prefer getting the advantages of greenhouses. Blueberries grow in a relatively more chill environment. It is seen that berries, cultivated in greenhouses that provide an ideal environment, offer more fruits than other places in the United States or Canada.