Health and Nutrition

Blueberries are a nutrition powerhouse and when it comes to health benefits, they prove that good things really do come in small packages.


A diet high in antioxidants prevents cell damage and helps avoid such health problems as cancers and heart disease. Blueberries are rich in antioxidants and beneficial plant compounds. They also promote good eyesight, urinary tract health and brain function

Antioxidants found in blueberries include:

  • Anthocyanins: These antioxidants give blueberries their colour and may reduce the risk of heart disease.
  • Quercetin: High intake of this flavonol has been linked with lower blood pressure and a reduced risk of heart disease.
  • Myricetin: This flavonol may have a number of health benefits, and has properties that may help prevent cancer and diabetes.

Vitamins and minerals

Blueberries are a good source of several vitamins and minerals

These include:

  • Vitamin K1: Also known as phylloquinone, Vitamin K1 plays a key role in blood clotting and may also benefit bone health.
  • Vitamin C: This antioxidant is important for skin health and immune function. A 1-cup serving of blueberries will provide nearly a quarter of your daily vitamin C requirements.
  • Manganese: This essential mineral is required for normal amino acid, protein, lipid and carbohydrate metabolism. Manganese is an excellent tool for converting your food into energy.

Blueberries also contain small amounts of vitamin E, vitamin B6 and copper.


Blueberries are a great source of fibre, helping to keep you regular and can assist in managing your cholesterol. If you eat a one cup serving of fresh blueberries, you’ll add 3.6 grams of fibre to your daily intake, along with 84 calories and 21.5 grams of carbohydrate.

Links to more blueberry information