Blueberries are a popular berry choice and may have some potential health benefits. While eating whole fruits may have greater effects on health than drinking juices, fruit juices are a convenient way to enjoy potential benefits. If you're considering drinking blueberry juice, review the top five blueberry juice benefits you need to know below.
What is blueberry juice?
According to the Food and Drug Administration (FDA), juice is the "aqueous liquid expressed or extracted from one or more fruits or vegetables, purees of the edible portions of one or more fruits or vegetables, or any concentrates of such liquid or puree."
Blueberry juice is made from either fresh or frozen blueberries with a juice squeezer or centrifugal juicer. The juice is the liquid that remains after the pulp and skin of the fruit are removed. Freshly squeezed blueberry juice has the most potential health benefits, as store-bought juices require processing to make them shelf-stable.
Nutrition facts
The United States Department of Agriculture (USDA) considers eight ounces of 100% juice equivalent to a one-cup serving of fruit. In an 8-fluid-ounce serving size, blueberry juice contains:
- 92 calories
- 23 grams of carbohydrates
- 16 grams of sugar
- 0.5 grams of fat
- 1.2 grams of protein
- 124 milligrams (mg) of potassium
- 16 mg of vitamin C
- 52 micrograms (mcg) of beta-carotene
- 129 mcg of lutein and zeaxanthin
Blueberry juice also contains small amounts of other vitamins and minerals, as well as essential nutrients such as sodium, phosphorus, B vitamins, and vitamin K. It is also low in fat.
Potential blueberry juice benefits
In addition to its delicious taste, blueberry juice has many potential health benefits. Blueberry juice is rich in carbohydrates and contains vitamins and minerals that support overall health. In addition to vitamins and minerals, blueberry juice contains small amounts of carotenoids, which may have antioxidant properties and may support eye health.
Perhaps most importantly, fresh blueberry juice is rich in polyphenols, which are plant compounds that positively impact human health. About half of the total polyphenols in blueberries are from anthocyanins. A serving of 100 grams contains between 93–235 mg of anthocyanins, depending on the species of blueberry. Anthocyanins give blueberries their rich red, blue, and purple coloring and are at their highest concentration when blueberries are ripe and have their signature color.
Anthocyanins have antioxidant properties and may have many potential health benefits due to their antioxidant effects. Note that most of the scientific research on blueberries uses a form of the whole fruit, which is rich in anthocyanins, not solely the juice of the blueberry. It's unclear whether blueberry juice has the same impact as fresh whole berries. More research is needed to understand better the link between blueberry juice and potential health benefits.
Now, let's take a closer look at some potential health benefits of blueberries and fresh blueberry juice.
1. Heart health
While blueberry intake may help support cardiovascular health due to its antioxidant properties, clinical research on its potential benefits for heart health has been mixed. One study evaluated the effects of 22 grams of daily blueberry consumption on postmenopausal individuals with pre- and stage 1 hypertension. Eight weeks of supplemental blueberry intake in these individuals decreased arterial stiffness and systolic and diastolic blood pressure by 5-6%. However, scientific evidence supporting the effects of blueberry intake on blood pressure is limited.
In a 12-week study of 54 adults with overweight or obesity, half of the participants were assigned to a blueberry study group and replaced 50 grams of carbohydrates with 50 grams of blueberries. This change produced statistically significant decreases in the blueberry group's LDL and total cholesterol levels. LDL is considered 'bad cholesterol' because it may create fatty deposits in arteries over time, which may potentially lead to heart attack or stroke.
2. Brain health and cognitive function
Adding blueberries or blueberry juice to the diet may help support brain function and cognitive health. The brain is susceptible to oxidative stress, which may play a role in neurodegenerative disease occurrence and aging. Polyphenols, like those found in blueberries, may scavenge free radicals in the brain and potentially contribute to a decrease in oxidative stress and tissue damage, hence contributing to the reduction of the susceptibility to neurodegenerative diseases.
One preclinical animal study indicated that blueberries enhance motor and memory performance in older animals. In an 8-week trial with ten 19-month-old rats, the study group was given 20 grams/kg of blueberry extract and then had behavioral testing. The rats given the blueberry extract had fewer memory errors and enhanced cognitive performance compared to the rats in the control group. However, it is unclear how these cognitive improvements might translate in humans.
One small study of nine older adults with a mean age of 76.2 +/- 5.2 years with mild memory decline found that supplementing with commercially prepared wild blueberry juice for 12 weeks helped support memory function, proven with improvements in associate learning and word list recall. Researchers used a dosing schedule to maintain the dosing of blueberry juice, and participants drank between 444–621 milliliters per day of blueberry juice, depending on their body weight. Given the small sample size in this study, more research is needed to verify this effect.
3. Digestive health
One systematic review of animal studies found that blueberry supplementation may support digestive health by potentially decreasing oxidative stress damage and inflammation in the gut, increasing the diversity of gut microbes, and reducing gut permeability. Research results are mixed, but one small animal study in mice fed a high-fat diet found that blueberry supplementation decreased pro-inflammatory markers in the colon and ileum. Decreasing inflammation in the gut may help improve overall digestive health, including reducing abdominal pain and diarrhea.
Blueberry anthocyanins are digested and absorbed in various parts of the digestive tract. In the large intestine, anthocyanins may act as a prebiotic for beneficial gut bacteria. Some evidence suggests that blueberry intake may support the balance of the gut microbiome.
Though some of the studies in this systematic review used blueberry juice, many used blueberry extracts or powders, so these results are not specific to blueberry juice. With that being said, the effects of blueberry juice on digestive health are not clear and need more rigorous scientific research to support such potential benefits.
4. Immune system support
Blueberries may affect the immune system. Blueberry juice contains some vitamin C, which may support the immune system by improving its defenses against various pathogens.
A six-week study evaluating the effects of daily blueberry intake on exercise-induced inflammation in athletes suggested that blueberries may support the immune system by increasing natural killer (NK) cell counts. NK cells are important in the body's response to viruses or tumor-affected cells. In the study, participants who consumed 250 grams of blueberries daily for six weeks had significantly higher NK cell levels compared to the group that did not consume any blueberries. Additionally, eating blueberries before strenuous exercise helped reduce oxidative stress and elevated levels of the anti-inflammatory cytokines, further supporting immune function. These findings suggest that blueberries may support both immune activity and the body's ability to manage inflammation.
5. Eye health
Blueberries may positively affect eye health, though more research is needed to confirm these effects.
In the Women’s Health Study of more than 35,000 women greater than or equal to 45 years of age, blueberry intake was evaluated by a food frequency questionnaire. Researchers found that modest amounts of blueberry consumption of ≥1 serving per week was significantly associated with reduced risk of total age-related macular degeneration. However, blueberry intake did not reduce the incidence of visually significant age-related macular degeneration or cataracts.
Two trials investigated the effects of blueberry anthocyanins on night vision and photobleaching, which affects the adaptation of the retina to the dark after exposure to bright light. In one trial, 72 participants were given one of two doses of blueberry products for three weeks. In the second trial, 59 participants were given one dose of blueberry products for eight weeks and then 12 weeks. Neither trial showed positive improvements in adaptation to darkness or night vision, but both trials demonstrated positive recovery to vision after photobleaching. More research is needed to determine how this might affect everyday vision.
How to choose the best blueberry juice
Freshly squeezed blueberry juice is the best choice for potential health benefits. Prepare blueberry juice at home with a juicing machine or use a blender. Blend berries, adding water if desired, and then strain the pulp, seeds, and skins if you prefer a smoother juice.
For the most nutrition, make blueberry juice from wild blueberries. Wild blueberries have the most antioxidant benefits.
If choosing a store-bought juice, look for pure blueberry juice without added sugars and preservatives. Check the ingredients list to determine if the juice has added preservatives, and check the Nutrition Facts label to determine if the product contains added sugars or just naturally occurring fruit sugars.
If you can't find a blueberry juice option that works for you, add fresh whole blueberries to your diet for similarly high nutritional value, plus all the dietary fiber and nutrients in the whole fruit. You could add conventional or wild blueberries to a smoothie, oatmeal, or as a side at any meal.
Final word
Freshly squeezed blueberry juice may contain many of the potential health benefits of whole blueberries in a delicious drink. Blueberries contain anthocyanins, which have antioxidant effects, and regular intake of blueberries may support heart, brain, immune, and digestive health.
FAQ
How much blueberry juice should you drink a day?
Though blueberry juice is a nutritious drink, the USDA Food Patterns recommends limiting 100% juice to no more than 10 ounces per day for even a higher calorie diet. Aiming for 8–10 ounces of blueberry juice per day and a balanced diet overall would be best.
What happens if I drink blueberries every day?
Blueberry juice has some potential health benefits. Though the benefits may be hard to notice quickly, some research suggests that blueberry juice may support immune, heart, digestive, and brain health over time.
Are blueberries the healthiest berries?
All types of berries are part of a healthy, balanced diet, and eating a variety of produce daily is encouraged. Other berries, like strawberries, also have many potential health benefits. Blueberries are high in anthocyanins, which have antioxidant effects. Blueberries also contain vitamins and minerals.
Can I make my own blueberry juice at home?
You can make a simple blueberry juice at home with a blender or juicer. If you only have a blender, you can blend the fruit and strain the pulp, seeds, and skins. Keep leftover juice in the refrigerator or freezer. Consume commercial juice products in moderation, as they generally have less antioxidant effects since they require more processing for shelf stability.
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Blueberries are high in anthocyanins, which are antioxidants and may be responsible for many of the potential health effects of blueberries.
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Choose freshly squeezed 100% blueberry juice if you decide to add blueberry juice to your diet.
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Regular intake of blueberries or blueberry juice may support heart, brain, immune, and digestive health.
19 resources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary guidelines for Americans, 2020-2025.
- U.S. Department of Agriculture FoodData Central. Blueberry juice.
- U.S. Department of Agriculture. MyPlate fruits.
- Journal of Food Science. Blueberry juice: bioactive compounds, health impact, and concentration technologies—a review.
- U.S. Food and Drug Administration. Guidance for industry: juice hazard analysis critical control point hazards and controls guidance.
- American Society for Nutrition. Recent research on the health benefits of blueberries and their anthocyanins.
- Neural Regeneration Research. Neuroprotective effects of berry fruits on neurodegenerative diseases.
- Journal of Agricultural and Food Chemistry. Blueberry supplementation improves memory in older adults.
- Molecular Nutrition & Food Research. Scientific evidence for the beneficial effects of dietary blueberries on gut health: a systematic review.
- Applied Physiology Nutrition and Metabolism. Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running.
- British Medical Journal. Dietary flavonoid intake and weight maintenance: three prospective cohorts of 124 086 US men and women followed for up to 24 years.
- Journal of the Academy of Nutrition and Dietetics. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial.
- National Heart, Lung, and Blood Institute. What is blood cholesterol?
- Journal of Functional Foods. Investigation of the impact of blueberries on metabolic factors influencing health.
- Nutritional Neuroscience. Modulation of hippocampal plasticity and cognitive behavior by short-term blueberry supplementation in aged rats.
- iScience. Blueberry extract improves obesity through regulation of the gut microbiota and bile acids via pathways involving FXR and TGR5.
- Nutrients. Vitamin C and immune function.
- Journal of Agricultural and Food Chemistry. Blueberry effects on dark vision and recovery after photobleaching: placebo-controlled crossover studies.
- The Journal of Nutrition. Intake of blueberries, anthocyanins, and risk of eye disease in women.
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