Blueberries: Uses, Benefits, Side Effects, and More!

Introduction

Blueberry, scientifically named Vaccinium, belongs to the family Ericaceae. Blueberries are considered a ‘superfruit’ due to the abundant polyphenolic compounds, which might show antioxidant capacity, and are sometimes exploited for their health-beneficial properties. The worldwide distributors of blueberries are the USA, Canada, China, and Chile^1,3.

Blueberry has different common names based on their species, namely high bush, low bush, rabbiteye and European bilberry. The low bush blueberry species (Vaccinium angustifolum) is the most commonly consumed type^2,3. 

Nutritional Value of Blueberries

Blueberry has great functional ingredients that benefit human health¹.

Nutritional value of blueberries per 100 grams⁴:

• Energy: 64 kcal
• Protein: 0.7 g
• Total lipid (fat): 0.31 g
• Carbohydrate: 14.6 g
• Sugar (total sugar): 9.36 g
• Calcium: 12 mg
• Iron: 0.34 mg
• Magnesium: 6.2 mg
• Phosphorus: 13 mg
• Potassium: 86 mg
• Sodium: <2 mg
• Zinc: 0.09 mg
• Copper: 0.046 mg
• Manganese: 0.423 mg
• Vitamin C (ascorbic acid): 8.1 mg
• Biotin: <3.7 µg

Did you know that blueberries may have a positive impact on your vision? Studies⁷ suggest that the natural compounds called flavonoids found in blueberries can potentially improve the sensitivity of the cells in your eyes that capture light, known as retinal photoreceptors. While blueberries alone won’t guarantee perfect vision or ward off eye diseases, incorporating them into your diet as part of a healthy lifestyle may support your eye health.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

Properties of Blueberry

The beneficial properties of blueberries are:

• It may act as an  antioxidant
• It may have  anti-cancer activity
• It may have bodyweight-maintaining ability
• It may have a blood sugar-lowering effect
• It may have a  cholesterol-lowering effect
• It may have a  blood pressure-maintaining activity
• It may have  antibacterial activity
• It may have  anti-inflammatory action
• It may benefit  liver health
• It may have immunity enhancing effect
• It may benefit  brain health
• It may benefit lung health¹.

Potential Uses of Blueberries

1. For Blood Sugar

Blueberries are rich in anthocyanin, which may have antioxidant activity. It might be beneficial in reducing oxidative stress and might play a crucial role in blood sugar management. An increase in blood sugar levels is characterised by a poor response to insulin stimulation. The anthocyanin-rich blueberry might decrease glucose intolerance.

A cross-sectional study involving women, conducted by Jennings et al. 2014², showed that higher consumption of blueberries results in improvements in insulin resistance. Thus, it may be beneficial for managing blood sugar levels in humans¹.

However, this study is insufficient. Therefore, there is a need for more studies to develop the positive effects of blueberries on blood sugar management.

2. For Cancer

Blueberry might be helpful in reducing the spread and enhancing the death of cancer cells. It might also minimise the chances of cancer development and the risk of recurrence of cancer. But the actual mechanism is unknown. A laboratory study¹ (Minker C  et al. 2015) showed that lowbush type blueberry is composed of proanthocyanidins (antioxidant), which may have the ability to kill cancer cells in human colon cancer cell lines; thus, it might be considered an anti-cancer agent for colon cancer.

According to an animal model study⁵ by Lin W et al., 2017, blueberry consumption might decrease tumour size and inhibit ovarian cancer cells by regulating levels of some enzymes.

This information is insufficient as these studies are done in laboratories and not on humans. Therefore, more studies on humans are required to back this claim. Consequently, we advise you to speak to your concerned doctors before having blueberries as a medicine.

3. For Weight Management

In an animal model study⁶ by Lee et al. 2014, intake of blueberry leaf extract showed a reduction of 20% in body weight. Hence, blueberry extract may be considered for weight management. The freeze-dried blueberry powder may be useful in managing overweight-related long-term issues. A human study² conducted by Bertoia et al. 2015-16 revealed that blueberry intake resulted in less weight gain during ageing.

This information is insufficient. Further, more studies are needed to support the potential use of blueberries for human weight loss management. Therefore, it is essential to seek medical advice from a doctor before consuming blueberries to keep a check on your weight.

4. For Brain Health

Blueberry has antioxidant activity that may help reduce oxidative stress caused by free reactive oxygen species in the brain. The daily consumption of blueberry juice might be beneficial for degenerative diseases. It might result in proper blood flow to the brain in healthy older adults. It might also enhance memory and delay the degeneration of the brain cells¹.

US cohort studies⁷ on humans conducted by Gao et al. 2012, showed a lower risk of Parkinson’s disease upon intake of blueberries. Cognitive (thinking, reasoning and remembering) performance in the other adults and the elderly was observed to have improved after intake of blueberry powder.

However, we require more studies to support the beneficial effect of blueberries on maintaining brain health. This information is insufficient and it is necessary to take a doctor’s advice before using blueberries.

5. For the Eyes

Blueberries may enhance vision. Therefore, the consumption of blueberries may have some effect in recovering visual sharpness. Anthocyanins in blueberry might contribute to eye health and reduce retinal (retina is a part of the eye) diseases. Blueberries might shield the retina from light-induced injury¹.

This information is insufficient. Therefore, further research is needed to determine whether blueberries might benefit eye health.

Did you know that blueberries can be your ally in recovering from strenuous exercise? Studies⁸ suggest that blueberry supplements may help reduce muscle damage that occurs at a molecular level, leading to less soreness and improved muscle performance.

Dr. Anuja Bodhare, B.A.M.S M.D (Ayu)

6. For Heart Health

Blueberries may have shielding effects against coronary heart disease. It may also be used to manage hypertension (high blood pressure), thus it may be beneficial for providing defence against cardiovascular (related to the heart and blood vessels) diseases^1,2.

This information is not sufficient. We require more studies on humans to back this claim. Always consult a qualified doctor before using blueberries to self-medicate.

7. Other Potential Uses of Blueberries

• Blueberries are used as a functional food. It may have properties to manage inflammation-related problems².
• Blueberries may also have modest benefits in memory performance².

Although studies show the benefits of blueberries in different health conditions, this information is insufficient. Hence, there is a need for further studies to establish the true extent of the benefits of blueberries on human health. Furthermore, every person may respond differently to blueberries. Therefore, it is essential to consult a doctor before using blueberry preparations for any medical condition.

Boost your daily nutrient intake with the goodness of blueberries! A one-cup serving of blueberries provides significant amounts of essential vitamins. You’ll have consumed 24% of your daily vitamin C intake, 5% of your daily vitamin B6 requirement, and a whopping 36% of your daily vitamin K need⁸.

Dr. Rajeev Singh, BAMS

How to Use Blueberries

Blueberries can be used in the following ways:

• Blueberries are delicate and often eaten as fresh fruit.
• They can be processed into shelf-stable products like juices, canned fruit, jams, marmalade, and preserves¹.
• They can be freeze-dried or made up into powdered form^1,5.

People must consult a professional physician before taking any herbal supplements made from blueberries. We advise you not to change or discontinue your ongoing medications with any Ayurvedic or herbal preparations without talking to an Ayurvedic doctor. They will recommend the best form and dosage.

Side Effects of Blueberries

The side effects associated with blueberries are:

• No major study reports the side effects of blueberries.
•  However, the prevalence of blueberry allergic reactions may be observed. Children may develop symptoms such as shortness of breath and back itching after ingestion of blueberry fruit⁵. A doctor should be immediately consulted to prevent any health issues during such allergic reactions.
• Blueberry fruit or its leaves might lower blood pressure as well as they might drop blood sugar levels below average³.

However, if you experience any side effects, seek immediate medical attention from your doctor who has prescribed it to you. They will be the best guide to provide you with proper treatment.

Also Read: Top Benefits of Taking Multivitamin Capsules

Precautions to Take With Blueberries

The following precautions should be taken while consuming blueberries:

• There is insufficient information currently available to consider the safe use of blueberries for pregnant and breastfeeding women. But, safety during pregnancy and breastfeeding is necessary, so a doctor’s advice is always recommended³.
• Glucose-6-phosphate dehydrogenase deficiency is a genetic disorder. People with this disorder must consult a doctor before consuming blueberries to stay safe and prevent health disorders³.
• People who have undergone surgery should take precautions because blueberry consumption might affect their blood sugar levels³. Always go with your doctor’s advice and take only the prescribed diet given to you during these times.
• Allergic reactions might develop in children; hence, extra precautions should be taken when giving blueberries to young children⁵.  Children require special attention. So if any issues develop, consult a doctor.
• Without consulting a doctor, people should not use blueberries to self-medicate.

Blueberries – A Natural Defence Against Bladder Infections!Did you know that blueberries, just like cranberries, may have protective properties against bladder infections? These incredible berries contain substances that can hinder bacteria from attaching to the walls of the bladder, potentially reducing the risk of infection⁸.

Dr. Smita Barode, B.A.M.S M.S.

Interactions With Other Drugs

• Blueberry juice might interfere with certain enzymes, which help to metabolise warfarin (anticoagulant drug). Thus, blueberry juice may lead to an increased risk of bleeding⁶.
• Any diet modification should be discussed first with your doctor to prevent adverse drug reactions. Your doctor will be the best person to direct you on the best way to have blueberries.

Also Read: Punarnava: Uses, Benefits, Side Effects & More

Frequently Asked Questions (FAQs)

References

1. Ma L, Sun Z, Zeng Y, Luo M, Yang J. Molecular Sciences Molecular Mechanism and Health Role of Functional Ingredients in Blueberry for Chronic Disease in Human Beings. [cited 2022 May 21]; Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164568/pdf/ijms-19-02785.pdf 
2. Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, et al. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. [cited 2022 May 22]; Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/pdf/nmz065.pdf 
3. Blueberry: MedlinePlus Supplements [Internet]. [cited 2022 May 21]. Available from: https://medlineplus.gov/druginfo/natural/1013.html 
4. Dereci S, Orhan F, Koca T, Akcam M. Prevalence of blueberry allergy in a Turkish population. Annals of Allergy, Asthma and Immunology [Internet]. 2015 Mar 1 [cited 2022 May 22];114(3):259–60. Available from: https://doi.org/10.1016/j.anai.2014.12.016 
5. Lin W, Li Z. Blueberries inhibit cyclooxygenase-1 and cyclooxygenase-2 activity in human epithelial ovarian cancer. Oncol Lett. 2017 Jun;13(6):4897–4904. doi: 10.3892/ol.2017.6094. Epub 2017 Apr 25. PMID: 28599493; PMCID: PMC5453164.
   Available from: https://pubmed.ncbi.nlm.nih.gov/28599493/
6. Lee IC, Kim DY, Choi BY. Antioxidative activity of blueberry leaf extract prevents high-fat diet-induced obesity in C57BL/6 mice. J Cancer Prev. 2014 Sep;19(3):209–15. doi: 10.15430/JCP.2014.19.3.209. PMID: 25337590; PMCID: PMC4189509. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4189509/
7. Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent research on the health benefits of blueberries and their anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224–236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370. Available from: https://www.sciencedirect.com/science/article/pii/S2161831322002538 sciencedirect.com+3
8. Sucharita G, Revathi K, Venkatesh P, Kalarini DH, Prema R. A review on benefits of blue berries. Int J Res Eng Sci Manag. 2019 Oct;2(10):654–9. Available from: https://www.ijresm.com/Vol.2_2019/Vol2_Iss10_October19/IJRESM_V2_I10_180.pdf

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

81

7