According to the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services, most Americans should increase the amount of fruit that they eat. Blueberries in particular may be good for you because of their high amount of fiber, anthocyanidins and vitamin C, and low number of calories. Remember to choose fresh berries or berries without added sugars.
Weight Control
To lose weight you must eat fewer calories than you burn, and the Centers for Disease Control and Prevention recommend increasing your fruit intake to help you lose weight. A cup of raw blueberries has only 83 calories and no fat or cholesterol. A cup of blueberries provides 4 g dietary fiber, which makes you feel full so that you eat less at the next meal. If you substitute blueberries for higher calorie snacks, you can save calories and lose weight.
Natural Antioxidants
According to Food Insight, oxidative stress plays a role in the development of many chronic diseases such as heart disease, cataracts, macular degeneration and cancer. Fruits and vegetables are high in antioxidants, which may lower your risk of these conditions by preventing oxidation in your body. Berries have antioxidants called anthocyanidins, and a cup of blueberries also has 24 percent of the daily value for vitamin C, another antioxidant. MayoClinic.com states that you may get more benefits if you get your antioxidants from food sources rather than dietary supplements.
Serving of Fruit
Most kinds of fruit including blueberries are high in nutrients and low in calories, and people who eat more fruit may have a lower risk for heart disease and diabetes. The national recommendation for someone on a 2,000-calorie diet is to get at least two servings of fruit per day, but the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state that many Americans do not meet this amount. A cup of blueberries counts as one serving of fruit.
Uses
You can eat fresh or frozen blueberries on their own as a snack, or you can eat them as part of a meal. The Centers for Disease Control and Prevention suggest adding berries to your cereal in the morning to make a balanced, nutrient-dense breakfast without too many calories. Food Insight states that eating a variety of fruits may increase the health benefits, and you can eat your blueberries in a fruit salad along with other berries or other kinds of fruit.
Considerations
Blueberries are extremely healthy, but they are only one part of your overall diet. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend eating a variety of foods from each of the food groups instead of always choosing the same food. If you are eating fruit, try choosing blueberries sometimes and other fruits such as other berries, citrus fruit, apples or bananas at other times. There is no evidence that blueberries alone can cure or prevent diseases, and if you are concerned about your health, you should consult your doctor for advice.
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