What Is Serving Size Of Blueberries Per Day

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 Is Serving Size Of Blueberries Per Day

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.


Nutritional Values


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. 

Blueberries Calories

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

Water: 84%

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.

Dietary Fiber

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.

Country Tones

United States 255,050

Canada 164,205

Peru 94,805

Spain 43,516

Mexico 40,251

World 682,790


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.

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Beetroot Juice For Pigmentation And Other Uses

Beetroot Juice For Pigmentation And Other Uses

You can use beetroot juice for pigmentation of the skin and hair. By definition of pigmentation, you are probably familiar with how it’s possible to use beets for an all-natural DIY hair dye. However, it’s time to show interest in juicing this crop for better skin pigmentation. 

The best beetroot juice comes from fresh beets without any additives and preservatives. Beetroots are a relatively easy crop to grow and considered a cool-season annual in areas like Wisconsin. But if you live in an area with unpredictable conditions, you can find greenhouse gardening of beets for a fresh supply of pigmentation-friendly root crops.  

Benefits Of Beetroot Juice For Pigmentation


Revive dull and unhealthy-looking skin

Excessive pigmentation of the skin can cause dark spots, blemishes, and even a mottled appearance. These conditions can make your complexion look dull and unhealthy. Beetroot juice can help with excessive pigmentation and revive your skin’s presence because of its nutrients and compounds.

Beetroot juice is a good source of vitamin C, which is shown to treat hyperpigmentation by decreasing melanin formation. This vitamin also plays a role in skin repair and collagen synthesis for the skin’s overall healthy appearance. At the same time, beetroot juice contains iron, which can improve complexion by giving the skin a healthy glow. 

Another reason why beetroot juice can revive dull skin is because of its antioxidative properties. We all know how antioxidants fight the effects of oxidative stress that contributes to skin aging. Preventing cell damages can help reveal a younger-looking complexion. 


Remove pimples and acne

Besides excessive melanin, pimples and acne can also cause dark spots and other pigmentation problems on the skin. The vitamin C in beetroot juice has anti-inflammatory properties that can help in addressing pimples and acne. Additionally, beetroot juice can also remove excess oil on the skin that is another contributor to acne development.  


Remove dark circles

Another pigmentation problem that everyone hates is dark circles. It’s one of the hardest skin problems to address, considering there are many factors that can cause it. However, you can prevent that exhausted look with beetroot juice. 

The antioxidants in beetroot juice are the natural remedy for dark circles and puffy eyes. They help with the blood circulation to remove the tired look of the skin around the eyes. Lastly, the hydrating and purifying effects of beetroot juice will benefit both our thirst and dark circles. 


Rosy lips

The eyes are not the only part of the body that can make us look tired and unhealthy. If you also have dark, dry, and flaky lips, drinking beetroot juice can help because of its vitamins and hydrating components. As a bonus, the vibrant red stain of beets can make your lips look rosy and healthy. 


Natural hair dye

Lastly, the unique color of beetroot juice from betacyanin makes it the perfect all-natural, temporary DIY dye for you to try. It can give your hair a shiny wine-red color without the risk of toxins and chemicals. You can use the beetroot juice as a mask as is, but you can also add other ingredients to create a paste. 


How To Use Beetroot Juice For Pigmentation



You can simply drink the delicious juice from your freshly harvested beets in the greenhouse. Its antioxidants will help your body remove toxins and reveal a healthy pigmentation of the skin. You can also add other skin-friendly ingredients in the juice. 


Face mask and body scrub

It may sound delicious, but a mixture of beetroot juice, honey, and milk, works as a homemade and all-natural face mask. You will notice that it’ll leave a healthy glow on your face and address other skin concerns like dark spots, wrinkles, and acne. 

You can also use beetroot juice as a body scrub. This vibrant extract can help flake off dead skin cells to improve your complexion. And best of all, beetroot juice is not irritating to the skin. 


Eye mask

To address dark circles and tired eyes, soak a cotton ball in a mixture of beetroot juice, honey, and milk. Gently apply it to your eyes and leave for 10 minutes before washing away with cold water. You can also do the same with beetroot juice and almond oil. 


Lip stain

Natural-looking rosy lips are achievable with a beetroot juice lip stain. Directly apply the juice onto your lips to help not just with color, but also with moisture. 


Hair mask

A beetroot juice hair mask is beneficial for the hair because it works as a treatment and temporary dye. Add coffee seeds to the juice to create a thicker paste, or mix some carrot juice and leave it on for an hour or longer. This leaves a purple and reddish hue on the hair for weeks, but the intensity will vary on the hair type. 



If you want to address different skin and hair problems, you can use beetroot juice for pigmentation. This delicious extract can help with dull skin, pimples, dark circles, and also reveal rosy lips and vibrant hair. However, the safest and best juice comes from fresh beetroots, so allocate a space in your greenhouse for this easy crop. 

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